2-28-09 "3 Lil Piggies"

Final Saturday in February.

On the minute for 15 minutes complete 3 heavy clean and jerks
Male 185
Female 125

If you fail to complete the 3 C&J within the minute continue to get as many as you can for the remaining time.

Tanya working with Momma CrossFit prior to the WOD!

Eida Taking on 3 Lil Piggies

2-27-09

For time:

400 Air Squats!

(can anyone challenge Jelli's time of mid 7's)

FREE SATURDAY WOD TOMORROW! Hope to see you there.

2-26-09

5 rounds for time:

20 Lunges
20 Sit-ups
4o Double Unders




This Evenings Crew made up a previous WOD from this week.

2-25-09

21-15-9 for time:

Ring Dips
Deadlifts (225/155)
Box Jumps 20"

2-24-09 "EC"

AMRAP in 10 min:

20 Push Jerks (105/75)
40 Double Unders
20 SDLHP (2-35lb DB, 2-20lb DB)


*push jerk skill work

2-23-09 "Jackie"

For time:
1000m Row
50 Thrusters (45# bar)
30 Pull-Ups

1-22-09 "Frianebeth"

For time:
21 Thrusters (95/65)
21 Pull ups
15 Deadlifts (225/155)
15 HSPU
9 Squat Cleans (135/85)
9 Ring Dips

2-21-09 "Long Road Home"

2 rounds for time:

25 Push Press (95/65)
25 Deadlifts (135/95)
25 Wall Balls
25 Burpees
25 SDLHP (95/65)
25 Plate Lunges (45/25)
25 KTE

2-20-09 Rest Day

If you are on the zone why don't you get yourself a cheat meal.....

2-19-09 "Rain or Shine"

AMRAP (as many rounds as possible) of the following in 20 minutes

5 overhead squats (75#)
10 push ups
15 box jumps
20 double unders *

Post number of rounds to comments

*substitute 60 single jumps for 20 double unders if needed

2-18-09 "Nicole"

With a running clock

Run 400 meters
Complete max reps pull-ups

Repeat as many times as you can in 20 minutes. Record total pull-ups.

If you drop off the bar the set is over. Don't cry about, it just start running!

2-17-09 "Deconstructed Elizabeth"

For time:

45 Double Unders
45 Squat Cleans
45 Ring Dips
45 Double Unders

2-16-09

3 rounds for time:

12 Power Cleans (155/105)
12 Knees to Elbows
24 Lunges

Post times to comments.

2-15-09

3 rounds for time:

400m run
21 kettlebell swings
21 pushups

Here is our Saturday's WOD from the Level 1 Cert. By the way it was snowing when we were running outside so no excuses for it being cold.

2-14-09

For time:

400m walking lunge

Map out your 400m using mapmyrun.com. Good Luck.

2-13-09

5 rounds for time of :

10 burpees
15 dumbell thrusters (20 lbs/15lbs)
25 double unders

2-12-08 "Ninja Bear"

AMRAP in 20 min:

3 bear crawls (40ft)
21 Sit-ups
15 SDLHP (95/65)
9 Push ups

2-11-09 "7 of Hearts"

Reps of 10-1 for time of:

Power Cleans (135/95)
200m run

Post time to comments.



FUNNY MEMORY OF JODIE PICKING THIS WOD!!

Working the Power Clean.

Everyone finished up hard great work!

Those runs just flat out #$%@!

2-10-09 "Burpee / Box jump"

For time:

15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 Burpees
1,2,3,4,5,6,7,8,9,10,11,12,13,14,15 Box Jump

Alternate burpees and box jumps starting burpees at 15 and box jumps at 1

2-9-09

Push Jerks
3x3x3x3x3

Post weights to comments.

Skill work

Double Unders
max DU in 2 min x 2 attempts

2-8-09 Rest Day

Thanks to all of you who came out and supported APEX at the Affiliate Challenge. We had a wonderful turn out and everyone did a great job!!

If you're up for it...... Create a running WOD and feel free to post your accomplishments and WOD to the comments. Enjoy the nice warmer weather.

Thanks for such a good time on Saturday. This is what it's all about. APEX athletes represented WELL. We are so proud of all your hard work...KEEP IT UP!

2-7-09

5 rounds for time:

Deadlifts (185/135) 10 reps
Box Jumps 20" 15 reps

Hoover Ball!!

2-6-09 "Michael"

3 rounds for time:

800 meter run
50 sit-ups
50 back extensions

Post times to comments...

Don't forget the Keystone Affiliate Challenge is tomorrow!

2-5-09

4 rounds for time:

42 air squats
21 kb swing 53lb
21 push ups

Post time to comments.

2-4-09

For time:

24 Thrusters (95/65)
36 Sit ups
48 Double Unders

12 Thrusters
24 Sit ups
36 Double Unders

6 Thrusters
12 Sit ups
24 Double Unders


Our Intro Class working on Overhead Squats!

2-3-08

1000m row then:

7 rounds for time of:
10 SDLHP (135/85)
10 Box Jumps 24"

Post scores to comments.

2-2-08 "7 and 7"

7 rounds for time of:

7 Cleans
7 Pull-ups

Post times to comments.



Julia keep your knees out and weight in the heels.... from Coach!



















Chris, Arlene and Paul G. making up Saturday's WOD of OH Lunges and Burpees!!

2-1-09 Rest Day

Rest Day or Make up Day

Finally some nice weather. How about some running? Maybe a 5k or a WOD with 400's.