11-1-11 "Man Handler"

c/o CrossFit New England

5 rounds of 3min AMRAP
*rest 1 min between rounds

3 thrusters 95/65
6 bj 24/20
9kbs 53/35

*record all rounds and reps

(don't even think about eating THAT!)

10-31-11 "Over the Top"

For time:

10-1
Squat snatch 95/65
Ring Row
Ab mat sit-ups

Please feel free to participate by wearing a costume to wod in today.

Happy Halloween!

A happy SUGAR-FREE Halloween :)

10-29-11

Look at that Snow on Oct. 29th

(ready for the unknown)

4 rounds of:

250m row

approx. 2 min rest

Taking your time of each 250m row you will complete your next workout in a chipper form.

For time:

(1st row time)Pull ups

(2nd row time)OH plate lunges 45/25

(3rd row time)Double unders

(4th row time)DB push press (your choice)

10-28-11 "flip ups"

4 rounds for time:

6' handstand walk (sub 12' bear crawl)

10 lay down/ stand ups- no arms (scale up- 5Lay down to a pistol ea leg)

15 T2B

3 wall climbs

10-27-11

For Total Rounds (rounds+calories)

4 min AMRAP of

4 hang squat clean 165/110

5 burpee

6 min AMRAP

4 OHS 165/110

12 ring dips (mod: bar dip)

3 min cal row

***Reminder there is NO Yoga tonight. Starting tonight there will be no more Thursday night yoga classes***

Tire Fun from the Apex Vault

10-26-11 Avalanche

3rds - 1 min of work at each for as many reps as possible

MU/C2B

WB situps 20#

Sledge Hammers

Hang Pwr Snatch 80/45

Rest

Some good pre-wod mobility...

10-25-11

2011 CF Games Masters WOD 3

10 HSPU

20 wall ball

30 ttb

40 power cleans 135/95

50 burpees

60 SDHP 75/45

Cash Out:

Run to bottom of Quarry Rd and back

Ryan rocking the handstands!

10-24-11

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

Box jump 24"/20"

Sit ups (may lock feet under db)

Deadlift 135/85

Push ups

Elyse and Dan

Keith Bussom and Cody Loeffler took on the Fall Brawl competition yesterday at Raw-Training CrossFit in Pittsburg. Another stellar performance from Cody adding to his competition resume with a 4th place finish amongst a stiff competition of 80+ men. Bussom showing his athleticism at the age of 35 letting everyone know he can still hang with the best put up a 19th place finish. Tremendous work felllas. Look forward to being able to train side by side with 2 of the toughest dudes on the east coast. Congrats and enjoy your Sunday, day of rest. Back it tomorrow. Way to represent Apex.

10-22-11 "Lipson"

Beat the team Again Faster Wod 3

Reps of 21-15-9 for time:

Back squat 185/135

KBS 53/35

*During the back squat you may not use a rack for assistance. Bar must be cleaned from the floor.

10-21-11 "Turtle Shell"

Weight Vest Wod Day 5

15-10-5

ManMakers 20+/15-

Toes through Rings

Vest weight: 30/15

10-20-11 "Viking"

Weight Vest Wod Day 4

Apex Best WOD

1000m row

400m run with 45 vest and sledge

100 sledge hits R

100 sledge hits L

400m run with 45lb vest and sledge

1000m row

Time cap - 30 min

*alternate 100R 100L sledge hits however you'd like

Compare to 5-9-11

"X" marks the spot

10-19-11 "Armadillo"

Weight Vest Wod Day 3

For time:

Reps of 5,4,3,2,1 Bear Complex 115/75 - no thrusters

50 double unders- (scaling: double singles or modify number of doubles)

(5, 50, 4, 50, 3, 50 etc)

All wear 20lb vest

Warming up on the Bussom Ladder

10-18-11 "Vest Gone Bad"

Weight Vest Wod Day 2

3 rounds:

1 minute of work at each

Box Jump 20"

Lunges (right and left =1)

One arm DB push press 20+/15-

Rest

*vest weight 45/20

More new toys coming to Apex...

10-17-11 "Winter Coat"

Weight Vest Wod Day 1

4 rounds

1 rope accent

*modification 10 jumping rope pull ups

400m run

1 rope accent

15 wall balls 20/14 to 10'

12 pull ups

*Entire workout is completed wearing weight vest. Men 30lbs and Women 15lbs

*Scaling option climbing the rope minus the vest.

Check out those Lats!

10-15-11 "Camille"

Beat the team Again Faster Wod 2

8 minute Amrap of:

3 Snatch complexes (125/85)

1 snatch complex= pwr. sn., h. pwr. sn., h. sq. sn

3 wall climbs (sternum to wall, must start from belly on floor push up position)

10-14-11 "Settlement"

Apex Best WOD

5 rounds

5 DL 315/215

12 knee to elbows

Time Cap: 10 minutes

(compare to 12-2-10)

Cash Out:

AMRAP 12 minutes

6 bench press BW (body weight)

9 Deadlift 1.5 x BW

10/13/11 - BULL

US Marine Corp Captian "Bull" Barrett

2 Rounds

200 Double Unders

50 OHS 135#/85#

50 Pull-Ups

1 Mile Run

*45 min time cap

10-12-11 "Wiggle Room"

15 min on the minute

5 wall ball

5 box jump 24/20

5 kbs 53/35

Changing Lives Everyday