6-1-10 "Manmakers"

Reps of 21-15-9 for time of:

manmakers 20+/20-

KTE

DL 185/115

box jumps 20"

5-31-10 "Team Work"

Affiliate workout from 2010 CF Games Regional

For time:

100 pwr clns

100 bj 20"

100 pull ups

100 SDLHP

100 burpees

4k row

*wt on bar 95/65

only 2 people may work at one time.

5-29-10

For those of you who completed our 12 days of xmas WOD this is the same style.
For time:
Complete 1 burpee, then 1 burpee 2 deadlifts, then 1 burpee 2 deadlifts 3 hang cleans........until you have completed the 600m run.

1 burpee
2 deadlifts
3 hang cleans
4 front squats
5 push press
6 box jumps
7 pull ups
8 push ups
9 sit ups
10 air squat
11 kbs 53/35
600m run

*barbell wt 95/65

5-27-10

4 rounds of each, 1 minute rest , 4 rounds of each
20sec of work 10 second of rest=1rd

MBC 20/14
Ring row
KBS 35/26
Shoulder press #45
Rower Cals

5-26-10

For time:

100 power cleans 115/95/65/45 (choice)

(on the top of each minute complete 5 burpees)

100 toe to bar

(on the top of each minute complete 5 air squats)

Cash out: 400m Sled Pull (1/2 body weight)

5-25-10

4 rounds for time:

200m run
25 deadlifts (135/95)
10 ring dips

50 double unders

5-24-10

Karabel

10 rounds 3 pwr snatch 135/95 15 wall ball

Cash out- Weighted pull ups/ weighted hang (increase wt. on both)

Karabel WOD from CrossFit Apex on Vimeo.

5-22-10 "Unknown/Unknowable"

3 rounds

800m run

Upon arrival from the run you will be told your exercise, number of reps and weight.

Each round will be a different exercise.

ARE YOU GUYS OK?

5-20-10

6 rounds200 meter sprint

(bottom of hill behind rain grate past the front edge of the building)

Time each round individually.

Rest approx. 3-5min between rounds

Rounds 1-3 run carrying vest 45/20 ( may not wear)

Rounds 4-6 just YOU!

5-19-10

Find your Max Snatch

Following your max snatch

5 minutes of max HSPU

Julia's Favorite Trainer

5-18-10 "The Quad"

3 rounds for time:

20 KBS 53/35

10 c2b pull ups

20 Burpees over weight vest

10 Box jumps 24/20 (full foot on box)

Here is a great clean from yesterdays Jr. Class. Can you identify the good things he does? Post to comments.

Jr Class cleans. from CrossFit Apex on Vimeo.

5-17-10

5 rounds for time:

5 muscle ups
10 power cleans 135/95

200m row

5-15-10 "Central East Regional Chipper"

For time:

50 Box jumps 24/20

40 KBS 53/35

30 burpees over vest

20 MBC 20#

10 Shoulder to OH 135/80

20 MBC

30 burpees

40 KBS

50 Box jumps

5-13-10 "Nicole"

20 min AMRAP

400m run

max attempt pull ups

following each run begin pull ups until you break your grip. When your feet hit the ground complete another 400m run followed by another set of max pull ups. Continue for 20min. Score will = total number of pull ups.

KOLBY Takes the APEX Best Top Score for NICOLE at 168 pull ups!!

5-12-10

5 rounds for time:

500m row

15 push press 115/75

cash out: muscle up work

5-11-10

Reps of 50, 40, 30, 20 ,10 for time of:

Jumping pull ups

Sit ups

Squat thrusts (burpee without the pushup nor the jump)

Cash out: Deadlift

Keith Bergman 340 DL from CrossFit Apex on Vimeo.

Kristen Iannotti 145lb DL from CrossFit Apex on Vimeo.

Kutty 425lb DL from CrossFit Apex on Vimeo.

GOOD DRILL FOR WORKING ON YOUR DEADLIFT FORM. Nice job Jarrett.

Jarrett KB DL from CrossFit Apex on Vimeo.

5-10-10

3 rounds for time:

10 parallette push ups

250m row

20 OHS 95/65

APEX at the Regionals in OHIO

Apex will be taking their affiliate team to Logan, Ohio and taking on the best of the best in CrossFit. The Apex team consists of Tanya Wagner, Angie Nice, Teresa Davenport, Josh Wagner, Keith Bussom and Mike Feliciani.

The Wods look like this:

Affiliate Challenge #1 – The Quad:
20 Kettlebell Swings
10 Chest-to-Bar Pull-ups
20 Burpees
10 Box Jumps (24/20”)

3 Rounds – 4 Athletes/Team will move through this event. Team score will be based on cumulative time

Affiliate Challenge #2 – The Run:
Trail Run – Approximately 5K with Sandbags and Hills

4 Person teams, score will be based on slowest team member

Special Note: You will be running in the woods on trails so it would be a good idea to have some type of trail shoe. There is some minimal exposure to poison ivy/oak.

Affiliate Challenge #3 – The Snatch:
Max Snatch (15 Min. Cap 1 Men’s Bar, 1 Women’s Bar)
Max Handstand Push-ups (5Min)
Total Max loads plus total handstand push-ups will be the team score.

Final Affiliate Challenge #4 – "The Log":
Log Run
50 Muscle-ups – 2 Sets of Rings/Team
Log Run
100 Thrusters – 1 Men’s 95lb Bar & 1 Women’s 65lb Bar
Log Run
200 Deadlift – 1 Men’s 135lb Bar & 1 95lb Women’s Bar
4 Person Teams, Score will be based on fastest time

Scoring & Placement Cuts:
The point placement system will be used for scoring the Affiliate and Individual Events
1. The Affiliate field will be cut down from 32 teams to 16 for the Final Event on Sunday
2. The Individual field will be cut down to 20 Men & 20 Women for the 5th and Final Event on Sunday afternoon

Watch their stats live on crossfit games live scoring site. Click here

4-5-10 "KOP"

3 rounds for time of:

10 Front squat 205/140

90sec of double unders

*For every double under you may remove 1 sec from your finish time.

5-4-10 "Task Priority FGB"

3 rounds

20 WB 20/14

20 SDLHP 75/55

20 box jump 20"

20 pp 75/55

20 cal on rower

1 min rest

5-3-10 "4 of Diamondts"

3 rounds for time:

40 push press 65/45
30 air squats
20 ring dips
10 double unders

5-1-10 " Junk Yard"

For time:

20 burpees then run 200m with vest 45/20

20 1 arm snatches then run with bar 45/30

20 wall balls then run with med ball 20/14

20 KBS then run with kettlebell 53/35

20 db sq. cleans then run with db's (your choice)

20 OH plate lunges then place plate on sled and pull sled