3/1/13- Stanky Leg

C/O of CF New England
1,000 M row
20 Deadlifts 275/185#
100 Air Squats

*post weight and time to comments

*Check out Project X, it's a new CF apperal shop on the scene located in the San Fran Bay Area. Use this promotion code  "CFAPEX" for a discount. 


Which member of Apex Nation has the best stanky leg dance? 
(click to watch) 

2/28/13-Jet Fuel

C/O CF New England

10-9-8-7-6-5-4-3-2-1 Push Jerk 185/135 (may split)
2-4-6-8-10-12-14-16-18-20 Pullups
(time cap = 20 min)

*Post weight and time to comments

-PENNRIDGE WELLNESS CENTER WILL BE AT APEX Friday from 4:30-6PM. Don't forget to sign up on the desk when you arrive at Apex.

-Don't forget to sign up for the Open!

Jane working hard!

2/27/13-Mainsite2/5/13

2/5/13 Mainsite
For time:
20 Front squat 205/155
30 Box jump 30/24
40 Kettlebell swings 53/35
50 Wall ball shots, 20/14
Time cap= 18 min


Coach's Corner:

What suggestions do you have for this athlete? (be nice!)

2/26/13- Pressed Ham

Winter Combine Wod 2
16min amrap
7sdhp 95/65
7pp 95/65
7bj 24/20 games standard
7 bar dips

*Post weight and time to comments

Congrats to Chris G.....PR on Sqt Snatch!

Games Class:

Work up quickly you have no longer than 7 min per move. Be ready and warmed up to start Front squat at 7pm

1. Front Squat- quickly work up to a heavy single

2. Snatch grip jerk(from behind the head) - work up to a heavy single

3. Snatch grip jerk and OHS- quickly work up to a heavy single

4. Snatch Balance- quickly work up to a heavy single

5. Squat Snatch- quickly work up to a heavy single

6. 15 min AMRAP

1 rope climb

10 H.DB Squat Cleans 45/30

1 Rope climb

10 Ring Dips

2/25/13-Squat-wich

100 DU's
45 sqt clean 75/45
100 DU's
time cap= 10 min

*Post weight and time to comments

*Check out Project X, it's a new CF apperal shop on the scene located in the San Fran Bay. Use this promotion code  "CFAPEX" for a discount. 

.
Stellar work Scratch!

2/24/13

1. Muscle Ups
5 x max Muscle ups, :30 rest between sets
Choose #2 or #5
2. OTM x 12
Odd 3 Power Clean
Even 40 DU's
3. GHD
3x25
4. Recovery Row
Slow and easy, no straps and no screen - flip it up or throw a t-shirt over it.
5. 12 rds of
30 seconds, max rep Burpees - to target six inches above max reach.
30 seconds rest
Post total reps and highest/lowest scores. Example: 185, 19/11

6. Bullet Proof Shoulders

Congrats to Alex Zimnock....200#- HUGE PR!

2/23/13- Mainsite- 130221

WU- 15 min to find Max Snatch

12-9-6-3

Power Snatch - 60% of Max

Burpees

Lindsey Valenzuela 4:13 (95lbs).

*Post weights and reps to comments

Games Class
1. Squat Clean OTM x2 - 10 min
2. 10-8-6-4-2 Deadlift 315/225
50-40-30-20-10 HR Pushups
3. 21-15-9
GHD Situps
Wallballs 25/20#
KBS 70/53#

Cody Mazurek PR-ing on his Snatch- 125# and 135#.......Stellar work!

Hand Warmers

15 min AMRAP
4 DB hang cleans
6 DB PJ
8 pull ups
10 Air squat

*Post weights and reps to comments

Games Class
1. Squat Clean OTM x2 - 10 min
2. 10-8-6-4-2 Deadlift 315/225
50-40-30-20-10 HR Pushups
3. 21-15-9
GHD Situps
Wallballs 25/20#
KBS 70/53#

2/22/13- Four Legged Freaks

4 rounds
3 min AMRAP
9 KBS 53/35
6 jumping bar muscle ups
3 split jerk 135/95

*rest 1 min between rds
start each rd from where you left off the previous rd. Total rds + reps recorded at end.

*Post load and time to comments

2/21/13- Three's Company

3rds
500m row
*time each individually
3sets of
3 rft:
5 back squats (135/95) *use rack
5 box jumps (games standard) 24/20
*time each individually

*post load and time to comments


*what piece of exercise equipment does Susan Summers endorse? 

2/20/13- Double Dare

OTMx20 minutes
5 wall balls 20/14
5 SDHP 65/45 

*Post load & rounds to comments

*Who was the host of Double Dare? 

2/19/13-McQueen

7 rft
12 HR push ups
100m run 
(indoor 1 perimeter run)
21 double unders

*Post time to comments

What do you fuel your body with?

Game Class:
1. Snatch- Power Snatch + Hang Squat Snatch + Squat Snatch - work up to a heavy set

2. 3RM Front Squat

3. 10 RM Front Squat

4. For Time

100 DU's

30 Pullups

30 Front Squats 135/95#

30 Pullups

100 DU's

2/18/13- 100's

For time:
100 pull ups (8min cap)
100 KBS 53/35 (15min cap)
100 double unders (22min cap)
100 OHS 95/65(30min cap)

*If you don't complete each seciton in the alloted 
time you must move on. Record number of reps completed if not finished.

Time Cap- 30 min

*Post load and time to comment

*Do you remember your 1st wod? Post thoughts and feelings to comments

Coaches Corner:
What tips can you give this athlete? Be nice!

2/17/13

Back Squat
1-10-1-20-1-30

Work up to a (1) heavy single. The next set is a (10) ten rep max. The next set is repeating the (1) heavy single. Then 20 and so on. There are no extra sets in between the working sets. You can rest as needed between sets.

2/16/13 HOPE FOR KENYA

Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

*post rounds and reps to comments



Games Class:- 8-9am
1. 1 RM Jerk - from a rack

2. Front Sqt- 10x1 OTM - across- 

MUST BE FINISHED 1 and 2 by 8 am


3. 15 min AMRAP
200 m run
12 BJ 24" game standards
12 C2B

Rest 10 min exactly

4. For time:
50 HSPU 
30 Deadlift 185/135#
10 Front Squats 185/135#

5. Bullet-proof shoulders

2/15/13- Bull Dog

5RFT

5 HSPU
15 WB 20/14
20 Sit Up"


*Post time to comments

Don't forget about the Hope for Kenya wod tomorrow @ 9 am - Adults, 10am Juniors (5th grade through high school) - Bring a friend, neighbor or relative......Everyone is welcome!

Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

2/14/13- 3 Queens

Reps of 9...7...5
Power Snatch...135/95 pounds
Burpees
Then:
15....10...5 of:
Thrusters...135/95 pounds
Toes to Bar
Then:
21...15...9 of:
Deadlift...135/95 pounds
KBS 53/35
c/o CF explode

*Post time & weights to comments

How will you be spending your Valentines Day?

2/13/13- Super Mario

7 rft:
7 sqt cleans 155/95#
100' bear crawl

*post time to comments

*Coaches Corner: What tips would you give this young man? post to comments


Reminders
*Hope for Kenya WOD on Saturday @ 9am - It's also an open house....Bring your friends!
* Games class will be held from 8am-9am on Saturday

2/12/13- Open WOD 12.3

18min AMRAP
15 bj (must stand at top) 24/20
12 pj 115/75
9 ttb

*post score to comments

Don't forget to sign up for the OPEN (March 6th- April 7th)

*Stay tuned for info about Open WOD's under the lights

 

Games Class:
1. Snatch Complex- 5 sets of: pwr snatch + Hang Sqt Snatch + Sqt Snatch - keep same weight across
2. The Chief's Snatch
5 RFT
AMRAP 3:
3 power snatch 135/95#
6 HR Pushups
9 Squats
1 min rest between res
3. 5 rds NOT for time
8 Glute Ham Raises
12-15 band pull a parts

2/11/13 Like a G6

Like a G6
3 rounds
15 HR push ups
20 air squats
15 push press 115/75
10 pull ups *scale up c2B
6 wall touches
rest 3minutes between rds
record total time

*post load and reps to comments

Reminders

*Hope for Kenya WOD on Saturday @ 9am - Adults and 10am -Juniors (5th grade through high school) - It's also an open house....Bring your friends!

* Games class will be held from 8am-9am on Saturday

2/10/13- Open Gym

Big Thanks to all the Judges who volunteered yesterday and Congrats to all the athletes who completed!

2/9/13- NO CLASS

NO CLASS!

Bracelets of Hope

These bracelets are hand crafted by my beautiful and talented wife Rebekah Bussom, so each one is unique in it's own way. The two green beads surrounding the "Hope" ribbon charm symbolize Kenya and the help we are going to offer them. We will be helping to build a school for the children of Kenya. Your donation is greatly appreciated and 100% goes directly to :

       Crossfit Apex's Hope for Kenya Fundraiser.

2/8/13- DT

5 RFT
15 Deadlift, 15 reps- 95/65#
12 Hang power clean- 12 95/65#
9 Front Squat 95/65#
6 Push Jerk 95/65#
Try not to drop the weight!

*Post time and weights to comments

NO CLASS on Saturday! Come support the 
Apex Athletes competing in the Winter Combine II. 

Thank you to everyone who is volunteering to bring/make a bake sale/food sale item for our kids table at the Combine. If you haven't signed up it's not too late. Please bring any goodies to sell today or tomorrow morning to Apex to help our kids and jr's raise money for Kenya. 


*preview of the Teresa's Combine logo

Coaches Corner- What tips could you provide to help this athlete to successful catch a hang power snatch? Post tips to comments

2/7/13- www.weightvest.com

3 rds
90 sec of each
wall ball 20/14 (wall ball wall)
TTB (rig)
*waiter walk (hold single db locked out over head) 
between moves (right arm one way left arm other way)
3rds
90 sec of each
single arm db pp (wall ball wall using waiter walk db)
SDHP w/ kb (directly in front of rig)
*waiter walk between moves
*entire workout wearing a weight vest 45/20
Total reps of everything is SCORE!



*Post weights and score to comments!

2nd place @ 215 Partner Comp

Teres & Blake, Austin & LaRynn

2/6/13- Whole Latta Tabata

8 rds - 20 sec work /10 seconds rest

double unders
burpees
KBS 35/26 (light)
MBC

*record lowest reps of each movement

*Post weights and movements to comments

*No Class this Saturday!!
WINTER COMBINE II - Saturday at 9am, come out 
and support our Apex Athletes!

2/5/13- It takes 2

For time:
200 DL (1 partner at a time)  (185/135)
200 Pull Ups (partner may help)
200 Box jumps 20ʺ (other partner holds push up position)
200 Power Cleans (1partner a time) (135/95)
20 Sliders 20' (Switch every 20')

can't do less than 25reps at a time.

Time Cap = 45 min

*Post partner, time and weights to comments

Coaches Corner- What tips would you give to this lifter? Click here to watch the video- post tips in comments

Games Class:
1. Snatch complex- Power Snatch + Squat Snatch- work up to heaviest load
*this should be completed before 7pm
2. Thruster- 1RM from a rack
3. Bigger "Snake Bite"
21-15-9
Squat Snatch 115/80#
C2B
4. 5 RFT
5 Bench - heavy across
300 m row
*3 min rest between rds

2/4/13- 7 of Spades

1,000 m row followed by
21-15-9
Front Squat (135/85)
Supermans (Lay on belly, remove arms and legs from
floor at same time, only torso touching floor)

*Time Cap- 12 min

*Post time & weights to comments

BIG THANKS to Tony Irvin for donating his scissor skills and time to Klips for Kenya!!


*It's time to revisit your goals....are you still on track? Post to comments

2/3/13

Note: Klips for Kenya and open gym will both run from 11-3pm.

Games prep class

1. 4 Rds Max unbroken TnG cleans- 225/155 - 1 min rest between res
2. Lil bit bigger Filthy 50
 50 Box jumps 24/20
 50 KBS 53/35#
 50 Walking Lunges
 50 T2B
 50 Push Press 65/45
 50 Back Ext
 50 Wallballs 20/14#
 50 Burpees
 50 DU's

*post loads and time to comments

*Super Bowl predictions or good super snack foods for the game? post to comments

2/2/13- I got the whole world in my hands

For time:
10-1 KBS 53/35
1-10 OHS 95/65
*post time to comments

*Don't forget about
Klips for Kenya! Tony will be cutting hair from 11-3pm