CrossFit Apex WOD

2-13-12 " 2011 OPEN Wod #1"

2012-02-12T20:59:00.004-05:00

10min amrap
30 double unders
15 pwr snatch 75#/55# (ground to overhead)

*There will be NO 8am class this Saturday Feb. 18th due to the Winter Combine.
**Baseball Team workout will meet on Friday at 4pm instead of Saturday.
***Anyone interested and available to help or judge at the Winter Combine this Saturday please email us at crossfitapex@yahoo.com. Thanks!

2-11-12 "CrossFit Total"

2012-02-10T21:00:00.001-05:00

Back Squat
Press
Deadlift

*3 attempts of each lift, 60 minutes 15 minutes to warm-up (15 minutes each lift)

* Your "CFT" or CrossFit Total will be all 3 max lifts added together for a grand total

APEX BEST WOD last repeated 3/8/11

Highlights from 3/8/11

CFT from CrossFit Apex on Vimeo.

2-10-12 "Neck Cramp"

2012-02-09T21:00:00.000-05:00

For time:
50 OHS (Your choice)
top of each min 10 lateral jumps over bar
50 SDHP (Your choice)
top of each min 10 lateral jumps over bar

Hint: Saturday's Wod will post tonight at 9pm. Lifting shoes recommended. Weight Belts and knee pads allowed.

2-9-12 "Dirty Thirty"

2012-02-08T21:00:00.000-05:00

For time:
30 Frnt Sq 155/100
30 Box Jumps 24/20
30 KB swings 53/35
30 Burpees
30 Sit ups
30 Pull ups
30 Wall ball 20/14

Repeat since 8/27/10 and 10/29/09

2-8-12 "Cindy loves Grace"

2012-02-07T21:00:00.001-05:00

5 rounds for time:
2 rounds of cindy (5pull up, 10push up, 15 squats)

6 clean and jerk 155/105

2-7-12 "Feliciani"

2012-02-06T21:00:00.000-05:00

Reminder that tonight at 7pm is the next games open class. Click the link at the top of page to see the next wod. Please email before attending.

400 m run 30 db squat clean (your choice)

400 m run 30 deadlifts 225/155

400 m run 30 sit ups (regular against wall)

400 m run 30 pull ups

compare to 9-21-10

Dan's gear is still for sale, here is our model showing off the sweet tank and hot shorts! (please comment...)

2-6-12 "Thruster-Double Under"

2012-02-05T21:00:00.000-05:00

10-8-6-4-2

Heavy Thruster 135/85

50-40-30-20-10

Double Unders

compare to 12-17-09

The old box is still getting heat from the neighbors...

2-4-12 "Smurf"

2012-02-04T11:00:00.000-05:00

20min AMRAP of:
3 HSPU
4 Complexes (Pwr Clean, PP, H.Sq. Cln, PJ) 135/85
5 dips

Smurf WOD from CrossFit Apex on Vimeo.

2-3-12 "Tazmanian Devil"

2012-02-02T21:00:00.000-05:00

For time:
20 Burpees w 180 degree jump twist
30 Pull ups
40 Push Jerks 95/65
50 Back Squats 95/65
60 walking lunges
70 DU’s

2-2-12 "GI Joe"

2012-02-01T21:00:00.000-05:00

5 rounds for time
25 Sledge hammer swings
20 Pullups
15 Medicine ball cleans 20/14
10 Lay down get up pistols
5 DL 315/225 (heavy)

2-1-12 "Fraggle Rock"

2012-01-31T21:00:00.001-05:00

For time:
Reps of 10-1:
Stones Floor to Shoulder(Heavy)
200 m sprint

Ex. 10 stones, 200m run, 9 stones, 200m run, etc.

1-31-12 "Bugs Bunny"

2012-01-30T21:00:00.000-05:00

3 rounds for time of:
100m broad jump to stop sign
4 Bear Crawls
10 GI Janes
20 Box jumps 24/20

GAMES PREP CLASS WOD 1

1-30-12 "Teenage Mutant Ninja Turtle"

2012-01-29T21:00:00.000-05:00

This is the start of Cartoon Week at Apex!

4 rounds for time:
M45 vest- F25 vest
1 rope climb
20 (10 ea arm) One arm kb ground to over head 35/26
25 Air Squats

"SAKS" Memorial WOD

Mike Saks Memorial Wod from CrossFit Apex on Vimeo.

1-28-12 "SAKS"

2012-01-27T22:54:00.002-05:00

"SAKS"

3 rounds for time of:

1 OHS bw no rack

200m run

9 wall climbs

200m run

20 TTB unbroken if fall off finish in burpees

200m run

12 broad jumps 6' / 4'

200m run

In memory of Mike Saks 44yrs old

RIP

7/6/1967 - 1/09/12

He was the husband of Sharon (Landis) Saks, his wife of eleven years. Surviving, in addition to his wife, is his son, Cooper M. Saks; his daughter, Lauren M. Saks.

1-27-12 "Spartan 300"

2012-01-26T21:00:00.000-05:00

25 Pull-Ups
50 Deadlifts 135/95
50 Box Jumps
50 Push-Ups
50 Floor Wipers 135/95
50 KB Clean & Jerks 35/26
25 Pull-Ups

Who at Apex does this most resemble?

1-26-12 "complicated complexes"

2012-01-25T21:00:00.000-05:00

3 rounds rest 1 min between rds:

4min AMRAP ladder (1 complex a, 1 complex b, 2complex a, 2 complex b, 3,3...)
Pwr snatch, hang pwr snatch, hang squat snatch 95/65 (complex a)
Heavy DB push jerk, OH lunge each leg (complex b)

1-25-11 "Rain or Shine"

2012-01-24T21:00:00.000-05:00

20 min AMRAP:
5 Overhead Squats 75lbs
10 Push ups
15 Box jumps 20in
20 Double unders

repeat 10/27/09

1-24-12 "Eva"

2012-01-23T21:42:00.002-05:00

Apex Best

5 rounds for time

800m run
30 KBS 70/53
30 pull ups

(time cap 45min)

1-23-12 "Rope a dope"

2012-01-22T21:00:00.000-05:00

5 rds for time:

2 Rope Climbs

10 sqt clean thruster 95/65

20 situps

1-21-12 "Crushanator"

2012-01-21T09:00:00.001-05:00

Apex Best Leaderboard WOD

Last completed 6/11/11

5 rounds

3 *hspu
5 *turkish getups 35/26 (bell can not touch the floor)
7 *pwr cln n jrks- 85/135 (bar may not be rested on the floor)
10 gi janes
14 game style push ups
21 *box jumps 20"
42 *sledge hammers (sledge hammer must stay in your hands until all hammers are completed)

Following the 5 rds complete 100 m run- 100 m sled pull 90#

35min Time Cap

*All moves with an * must be strung, if broken complete 3 burpees then continue where you left off!

1-20-12

2012-01-19T21:00:00.000-05:00

2 rounds
90sec of work, 15sec of rest
Each 90sec of work starts with 150m row followed by as many reps as possible of:

single arm kb snatch 35/26
pistols
lay down get ups
db push press

What a nice idea for a birthday cake. Hope this was paleo friendly?

1-19-12 "Wally"

2012-01-18T21:00:00.000-05:00

20 min AMRAP:
5 Dips
10 pull ups
15 MBC

top of each min 5 WB's

Cody from this past weekends Comp!

1-18-12 "Tabata What"

2012-01-17T21:00:00.000-05:00

20sec of work, 10sec of rest 8rds each
GI Janes
DU's
HSPU
Jumping back squat 45/30
Row (cals)

2 more accomplishments complete at APEX. Nice work Ladies!

1-17-12 "Dead Toe"

2012-01-16T21:00:00.000-05:00

c/o CrossFit Explode

For Time:

21-15-9

Dead Lift 225/135

Toes 2 Bar

1-16-12 "Ten and Two"

2012-01-16T00:29:00.001-05:00

5 rounds for time:

10 front squats (205/115)

10 burpees

2012-01-15T13:06:00.003-05:00

The Sport of Fitness has arrived! Commercial ready to launch during the Greenbay Packers and NY Giants Game today!

1-14-12 "Unbroken WOD Killer"

2012-01-14T12:56:00.001-05:00

25 DU's
20 BJ 20/24 (rest on top)
3 MU's (pullups/dips)
20 OH Lunges 25/45
20 KBS 70/53
20 H.pwr cln 95/45
5 HSPU
20 straight leg ab mat sit-ups (rest at top)

12' handstand walk or 30s hold

1-13-12 "Teddy Ruxpin"

2012-01-12T21:00:00.000-05:00

3 rds
800 m Vest Run 15/25
10 bear complex 65/45

*If you walk at any point during the 800m run you must complete 15 air squats before resuming your run.
*If you drop the bar or do more than TAP the floor during the 10 complexes, you must start over at 1.

1-12-12 "unbroken ladder"

2012-01-11T21:00:00.000-05:00

10 min AMRAP
2 KBS- 53/35
2 SDLHP 95/65
4KBS
4 SDLHP
6,6,8,8...
*May not rest bell or bar on floor, if so start back over with 1 on that set of exercises.

Great image from CrossFit.com a few weeks back.

Have you heard your trainer ever say, "keep the ball up" "keep your chest up" "keep your low back tight" Here's why...notice the ball height, back angle and her squat depth. Keeping the ball just a few inches higher while keeping your back locked in will result in a much easier and better wall ball shot!
GREAT PIC!

1-11-12 "Wits End"

2012-01-10T21:00:00.001-05:00

20 minutes to hold on and get as many consecutive reps as you can of each exercise.
Push press 95/65 --bar must remain on the shoulders or overhead the entire time
DU's 10=1pt (singles 30=1pt)
Box Jumps--cycling, no step downs (mod-lateral hurdle jumps)
Pull ups-- normal scaling except no jumping, ring row instead
Heavy KBS 70/53--bell cannot stop swinging
OH plate lunge 45/25--plate cannot rest on head or come below shoulder height

Count the highest consecutive number of reps completed for each exercise. You have 2 attempts at each exercise if you choose. If you're happy with your first attempt you may choose to keep that number and move on to the next exercise. Once you start your next exercise you may NOT come back for a second attempt at the previous exercise. Watch the clock though, you have 20 minutes, when the clock reaches "0" any exercise you did not get to will result in a score of "0".

1-10-12 "Hang 5"

2012-01-09T21:00:00.000-05:00

For Time:
5 rds- in unbroken sets of movements

5 pullups (*scale up c2b or muscle ups)
5 Hang Power Snatch 95/65
5 T2b
5 OHS 95/65
May not fall off bar or drop barbell, if you do start back at 1.

1-9-12 "whiskey"

2012-01-08T21:01:00.003-05:00

6 rounds for time

20 double unders
15 wall balls 20/14
*du's and wb's must be unbroken

Kolby, as usual, ripping it up on the wrestling mat.
Congrats on the 2nd period pin!

1-7-12 "Jet Fighter"

2012-01-07T13:45:00.004-05:00

5 rounds for time:
10 sdhp 95/65
10 pull ups
300m run

1-6-12 "Slide Piece"

2012-01-05T21:00:00.000-05:00

15 min AMRAP
250m row
6 sliders width of gym

Congrats Kurt for joining the muscle up club at APEX!

1-5-12 "Bela"

2012-01-04T21:00:00.000-05:00

For time 21-15-9
pull up *scale up C2B
hspu *scale shoulder press

*top of min 3 burpees

1-4-12 "The Bear"

2012-01-03T21:00:00.001-05:00

APEX BEST WOD

7 sets of sequence:

Power clean
Front squat
Push jerk
Back squat
Push jerk

5 rounds

Rules:
Rest as needed between rounds (Time limit is end of class)
Bar may not be set on ground between 7 sets (just tap ground moving into next power clean)
You may not sq. clean directly into the front squat
You may thruster between front squat to push jerk and between back squat to push jerk
GOAL- score will be determined by the highest amount of weight completed for 1 round- 7 sets

Feel free to watch a video of the Bear click here

1-3-12 "Busted up Shoulder"

2012-01-02T21:00:00.001-05:00

7 rounds for time of:

4 (Fl to Sh) stones alternate
6 OHS 135/80

1-2-12 "Gorilla Hands"

2012-01-01T21:00:00.002-05:00

21-18-15-12-9 for time:
Box Jump 20"
Hang Power cleans 95/65
Kettlebell swings 53/35

compare to 10/14/09

12-31-2011 "2012"

2011-12-31T12:00:00.001-05:00

12 rds for time
200 m run
20 walking lunges
1 heavy power snatch
2 ohs with same snatch bar

HAPPY NEW YEAR!

12-30-2011 "Mixed up Cindy"

2011-12-29T21:00:00.000-05:00

20 min AMRAP of:

5 ring row
10 bar, box or parallete dips
15 air squats

AS ANOTHER CROSSFIT SEASON BEGINS LETS TAKE A LOOK BACK AT THE 09 GAMES

12-29-2011 "Jerking Linda"

2011-12-28T21:00:00.000-05:00

Reps of 10-1 for time:
Jerk BW (No Rack)
Squat Clean 3/4 BW
Deadlift 1.5 BW

Time Cap 25min

AS WE CLOSE ANOTHER YEAR AT APEX LETS TAKE A LOOK BACK
Faces of Apex 2008 - 2010

12-28-2011

2011-12-27T21:00:00.000-05:00

3 rounds
1 min of each
Bench Press 135/80
Row Cal(s)
Ab mat sit up
Supermans
Jumping lunge
Wall ball 20/14
Rest

Score total reps

12-27-2011

2011-12-26T21:00:00.000-05:00

For time
30 db thrusters 40/30
1 rope climb/10 pull ups
30 HR push ups
1 rope climb/10 pull ups
30 db rows
1 rope climb/10 pull ups
30 box jump 24/20
1 rope climb/10 pull ups
30 db push press
1 rope climb/10 pull ups

12-26-2011 "Whitten"

2011-12-25T21:00:00.000-05:00

5 rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Time cap 40min

*last time comp. 4/1/2011

12-24-11 "12 Days of Christmas" (Apex style)

2011-12-23T21:00:00.000-05:00

Merry Christmas!
1 Burpee
2 Push Press#95
3 Front Squat
4 Hang Power Cleans
5 Deadlifts
6 Box Jumps
7 Pull Ups,
8 Push Ups
9 Sit Ups
10 Air Squats,
11 KB Swings,
(12) 500m Row

You know the drill....just like the song :)

12-23-11 "Christine"

2011-12-22T21:00:00.000-05:00

"Apex Best"

3 rounds for time
500m row
12 body weight deadlift
21 box jumps 20"

(16min time cap)

12-22-11 "Pirate Girl"

2011-12-21T21:00:00.000-05:00

c/o CrossFit New England

For time:

15, 12, 9
power snatch 115/80
burpee
400m run (after each rd)

12-21-11 "Math Class"

2011-12-20T21:00:00.001-05:00

Total Reps in 15 minutes.
There is no rest time between movements.

5 minutes of du (score highest total consecutive double unders)
4 minutes of calories on rower
3 minutes burpee box jump 20"
2 minutes broad jumps 4'
1 min KB ground to overhead (c&j or snatch)

Have you ever been told to "tighten up"(pic 2) over head or "get the bar back"(pic 3)...take a look above and see what you may look like when you're being told these things.

A solid "locked down" core goes a long way when combined with a barbell directly over the center of the body in line with your spine for overhead lifts. (pic 1)

12-20-11 "Briggzy" AF Wod 8

2011-12-19T21:00:00.000-05:00

4 rounds for time:
8 power cleans 205/145
8 front squats 205/145
8 pistols alternate legs
8 hspu

(25min time cap)

It's create a caption time....who it is and what are they thinking...

12-19-11 "Groupies"

2011-12-18T22:04:00.004-05:00

For time
Reps of 10, 9, 8 of:
SDHP 80/45
clapping push ups
Reps of 7, 6, 5 of:
pull ups
squat snatch 80/45
Reps of 4, 3, 2, 1 of:
medicine ball clean to wall ball
wall climb

12-16-11 and 12-17-11 "Holiday Throwdown"

2011-12-15T21:00:00.003-05:00

Friday's results

PART 1 (for time - 30 min time cap):

"12 DAYS OF CHRISTMAS"

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

This workout is done just like the song....Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ....etc. Until all 12 rounds are complete. See "RULES" below for movement standards.

REST EXACTLY 6 MINUTES

PART 2 (max weight):

"8 DAYS OF HANUKKAH"

8 Rep Max OHS (8 MINUTE TIME LIMIT)

REST EXACTLY 6 MINUTES

PART 3 (for time):

"2012"

5 ROUNDS

20 Double-Unders (UNBROKEN Breaks start over)
12 Dead-Lifts (205# / 145#)

Saturday's Results

12-15-11 "wall to wall wallball"

2011-12-14T21:00:00.000-05:00

7 minutes to get as many wallballs as you can

top of min-4 wall touches while carrying ball

*if ball drops minus 5 reps

5 min rest

Break how you want for time:

1000m row

50 burpees

8 min time cap

12-14-11 "ringy dingy doo"

2011-12-13T21:00:00.001-05:00

6 min amrap

5 dips/ ring dips

5 ring rows

rest 5 min

3 rds

20-15-10 sdhp 95/65

40-30-20 du's

time cap 8min

12-13-11 "Swingin Dizzy"

2011-12-12T21:00:00.003-05:00

10 minutes to get max # of KBS 53/35

at the top of min complete 2 hspu or 1 wall climb

Rest 5 minutes

3 rds time each individually:

(1 min rest b/t rds)

7hspu or 5 wall climb

25 kbs

3 min time cap per rd

12-12-11 "dead leg"

2011-12-11T21:00:00.002-05:00

6 min amrap
3 Deadlift 185/135
5 Box jump 24/20

5 min rest

For Time:
21-15-9
Thruster 95/65
Toes to Bar

(time cap 10 min)

Question: What is wrong with this picture? Answer: This is a speed rope, not a chinese jump rope. (remember those!)

Please DO NOT tie knots in the wire jump ropes...it ruins them and they don't spin properly. If the rope is too long, use a different one. Feel free to put knots in the black ropes but remember to take them out when returning them to the wall, otherwise they get kinked up for the next person. Thank you for abiding by our rope etiquette.

PS: if we find a little present like this again we just might need to create a good little double under workout that will leave everyone running away from the ropes for a while:)

12-10-11 "Chip to my Loo"

2011-12-10T11:57:00.001-05:00

compliments of CrossFit Explode

For time:
400m sled pull 45/25
2 rope climbs
30 double unders
25 KBS 70/53
20 cals on rower
15 ttb
10 bear complex (may thruster) 95/65
5 muscle ups (sub 3 bar rows, 3 bar dips)
400m run

12-9-11 "Barber" AF Wod 7

2011-12-08T21:00:00.000-05:00

2 rounds for time:

15 HSPU
20 pull ups
25 box jumps 30/24
30 DL 185/135
35 burpees

25min time cap

12/8/11- You decide

2011-12-07T21:13:00.002-05:00

For time:

2000 M row

150 KBS 35/26

150 Double Unders

*Break it up however you would like!

12-7-11 "Open Sesame"

2011-12-06T21:00:00.001-05:00

4 rounds for time of:
15 air squats
10 jerks (155/95)
20 air squats
5 jerks
15 air squats
10 jerks
20 air squats
5 jerks

*time cap 25 min

Nick from Jr. class hitting his first muscle ups. When you click on video video with play right side up! Congrats Nick.

12-6-11 "Fran"

2011-12-05T23:35:00.001-05:00

APEX BEST

21-15-9 for time of:
Thrusters 95/65
Pull ups

Time cap 10 min

Last time 1-20-11

How many first timers do we have doing Fran? The most famous WOD of CrossFit. The wod that has created the word lung burn and fire breather. Everyone wants to know your Fran time. Here goes nothing.

One of the fastest Fran times every recorded! Insane.

12-5-11 "White"

2011-12-04T20:11:00.001-05:00

5 rounds for time of:

3 rope accents

10 toes to bar

21 walking lunge steps with 45lb plate overhead

400m run

Time cap 40min

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

12-2-11 "Strongman"

2011-12-02T07:00:00.002-05:00

Surprise!

Today's Mystery is revealed early!

For Time:

9 h.pwr clns 185/115 (heavy)

10 stone ground to shoulder

6 h.pwr clns

15 stone ground to shoulder

3 h.pwr clns

20 stone ground to shoulder

Determination and persistence...you can read it all over their faces! Keep up the great work Anthony and Zach!

12-1-11

2011-12-01T19:00:00.001-05:00

3 rounds for time

400m row

30 box jumps 24"/20"

400m run

30 straight leg ab-mat situps

Baseball guys pushing the Moose mobile.

11-30-11

2011-11-30T19:00:00.001-05:00

Wod c/o CrossFit Park City

For time:
10-8-6-4-2 of Hang Squat Snatches (115/80)
Do 25 Bar Jump Overs after each set of HSS

(10 HSS/25 BJ, 8 HSS/25 BJ, etc)

Hip Extensions

Start at 180 degrees with your hips off of the box or pads. By flexing at the hip maintain your lumbar (low back) curve (keep it tight not rounded) all the way to the bottom...if I was going to be picky I would tell to Kutty to tighten up a little more :) then return to starting position while maintaining your back position the entire time, being careful not to hyperextend at the top. (Right on Teresa!) Static back, dynamic hip...meaning the hips are the only thing moving. Firing your glutes and hammies will help to keep your back locked in tight!

11-29-11 "Championship FGB"

2011-11-29T19:00:00.001-05:00

5 rounds

As many reps of possible in 1 minute
wallball shots
sdhp 75/55
box jump
push press 75/55
rower (cals)
rest

Bus and the Moose on the stone ladder...

"Badger" 11-28-11

2011-11-28T19:00:00.002-05:00

3 rds for time:

30 squat cleans 95/65

30 pull ups

800 meter run

40 min time cap

*Reminder this Saturday is the 2nd annual CrossFit Apex/CrossFit DelVal WOD and WINGS (at Del Val).

There will be NO Saturday GROUP CLASS Dec. 3rd. Strength will run from 7:30am-8:30am. We will caravan to Del Val, meeting at Apex 8:45am, leaving at 9am. It's going to be a great time, hope you can make it! Don't forget your wings :)

11-26-11 "Holiday Aftermath"

2011-11-26T14:15:00.003-05:00

For time:

800m run

21-15-9 of:

Deadlift 275/185

KBS 53/35

800m run

11-25-11 "Black Friday Wreckless Chipper"

2011-11-24T21:00:00.003-05:00

3min AMRAP 1 min rest, 6min AMRAP 2 min rest, Full Chipper

(similar to final wod at 2011 Reebok CrossFit Games)

10 gi janes

60' walking lunge

15 KB SDHP 70/53

15 box jump 24/20

20 db push press

10 strict pull ups

20 db squat clean

120' bear crawl

40 air squat

200m run with dbs

(*18min cap for chipper)

11-24-11 "Johnny Atlas"

2011-11-23T21:00:00.001-05:00

for time:

Reps of 5, 10, 15, 10, 5

Ring Dips/Dips

Atlas Stone ground to shoulder

Paralet or box shoot throughs

15 min time cap

HAPPY THANKSGIVING!

11-23-11

2011-11-23T08:06:00.002-05:00

For time:

50 broad jumps 6'/4'
30 power snatches 115/75
1000m row
*12 min time cap

11-22-11

2011-11-21T21:00:00.001-05:00

12 min AMRAP

10 push jerks (105/75)

30 double unders

10 sdhp 65/35

Watch out for this little guy he was born to climb!

11-21-11 "Nasty Girls"

2011-11-20T20:04:00.004-05:00

APEX BEST

3 rounds for time

50 air squat

7 muscle ups*sub 7 dips, 7c2b pull up

10 hang pwr clean 135/95

time cap 16 min

(2 of the 3 "original nasty girls")

11/19/11- Super Friends Vs. X-Men

2011-11-18T19:27:00.006-05:00

Team WOD

While carrying a plate on runs M 45#, W 25#
400 M Run

100 Deadlifts 185/135 (2 at a time)

100 KBS 53#/35# (2 at a time)

100 Ring rows feet on 30" box rings in line with top of box

200 M Run

50 Bear Complex 95/65 (2 at a time)

100 Straight Leg AB Mat Sit-Ups (2 at a time)

100 Jumping Dips (Dip Bars - Neck level)

600 M RIDGELINE RUN Only 4 may push truck

11-18-11 "Superman"

2011-11-17T21:00:00.000-05:00

4 rds for time:

4 sets of flying pull ups (sub 8 kips from low to high bar)

100 m sled pull 90/150

10 Box Jump Overs 30”/24”

10 Thrusters 135/85

(15 min cap)

11-17-11 "Wonder Woman"

2011-11-16T21:00:00.000-05:00

20 Min Amrap

50 DU’s

7 OHS 135/85

5 C2B-T2B (that's right a chest to bar pull up into a toes to bar) (sub pull-up to kte or rings jumping pull up to toes through rings)

11-16-11 "Spiderman"

2011-11-15T21:00:00.001-05:00

5 rds for time:

5 Wall Climbs

5 Pistols (each leg)

2 up and down cargo net**

25 Big Jump Ropes

(15 min cap)

**Cargo Net up/down can be mixed in anywhere within the round (no more than 4 people on cargo net at a time)

11-15-11 "Thor"

2011-11-14T21:00:00.002-05:00

Look at that nice hammer!

6rds for time:

30 sledge Hammer Swings

15 Games Push ups

15 Wall Balls 10'

(20 min cap)

11-14-11 "Batman"

2011-11-13T21:33:00.006-05:00

Big Thanks to KOP for Hosting Helen Meets Grace this weekend! I was so proud to see member of our Apex Family represent and take on 2 Ladies in 1 Day! Great Work!

THE START OF SUPERHERO WEEK

4 rounds for time:
2 rope climbs 16'
3 clean complexes 135/80
*Pwr clean, hang pwr clean, squat clean, hang squat clean
400m run with vest 45/20
(25 minute time cap)

11-12-11

2011-11-12T16:03:00.003-05:00

For time:

500m row

50 box jumps 20"

50 push ups

50 sit ups

50 jumping pull ups

50 back extensions

50 dips

20 turkish get ups 1.5 pood (alternate arms)

11-11-11 "Picket Fences"

2011-11-10T21:00:00.002-05:00

11 minute AMRAP

1 push jerk (heavy)

11 db box jump (light)

100' farmer carry (heavy kb or db)

11-10-11 "Posterior Chain"

2011-11-09T21:00:00.002-05:00

3 rounds

90 sec of work of each to get as many reps as possible:

Back squat (from rack) 165/95

Double Unders

KBS 70/53

Rest 1 min between rds

Nice picture but what could you tell her to improve her running technique to be more efficient?

11-9-11 "Nancy"

2011-11-08T21:00:00.001-05:00

Apex Best WOD

5 rounds for time:

400 meter run

15 OHS 95/65

*20 min time cap

Compare times to 4/4/11

11-8-11 "Popcorn"

2011-11-07T21:00:00.005-05:00

For Time:

40 wallball shots 20/14 10'

40 pull up

20 wallball

20 pull up

*At the top of the minutes complete 10 lateral jumps (hurdles/lines)

12 min time cap

Not a fan of "top of the minute" wods or just thinks the pumpkin costume ruins his tough guy image...you decide.

11-7-11 "Abbate"

2011-11-06T21:00:00.003-05:00

For Time:

Run 1 mile

21 clean and jerks 155/95

Run 800 meters

21 clean and jerks 155/95

Run 1 mile

**Time cap 35 min

If first mile takes longer than 9 minutes cut the remaining runs in half.

Reminder: Tonight starts our next 4 week Apex Strength session at 7pm.

AM Gang and max C&J's

11-5-11 "Austin"

2011-11-05T14:16:00.003-04:00

Again Faster Beat the Team WOD 4

7 minute AMRAP of:

2 muscle ups or 4 c2b pull ups

2 deadlifts 335/225

11-4-11 "Gym Class Hero"

2011-11-03T21:45:00.001-04:00

20 min Amrap of:

5 thrusters 115/80

1 rope climb

* At 5:00, 10:00, 15:00 you must stop where you are and complete a 400m run then continue where you left off.

11-3-11 "Running DT"

2011-11-02T21:00:00.004-04:00

c/o CrossFit Explode

5 rds-- time each rd individually

12 Deadlifts 155/105

9 Hang Cleans 155/105

6 Push Press 155/105

200 m run

*rest 1 min b/t rds

Josh at Regionals June 2011
What do you think? How's his form?

Here's your chance...

11-2-11 "Max Clean and Jerk"

2011-11-01T21:00:00.001-04:00

"Apex Best"

20 minutes to find your max clean and jerk.

*check back to last apex best c&j 2-9-11

11-1-11 "Man Handler"

2011-10-31T21:00:00.002-04:00

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"

2011-10-30T23:00:00.007-04:00

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

2011-10-29T10:59:00.004-04:00

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"

2011-10-27T21:00:00.002-04:00

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

2011-10-26T21:00:00.002-04:00

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

2011-10-25T21:00:00.001-04:00

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

2011-10-24T21:00:00.001-04:00

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

2011-10-23T20:16:00.005-04:00

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

2011-10-23T09:53:00.002-04:00

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"

2011-10-22T12:48:00.002-04:00

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"

2011-10-20T21:00:00.004-04:00

Weight Vest Wod Day 5

15-10-5

ManMakers 20+/15-

Toes through Rings

Vest weight: 30/15

10-20-11 "Viking"

2011-10-19T21:00:00.003-04:00

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