Monday, November 29, 2010

Fight gone bad

Sunday, November 28, 2010

12/01/10-Wednesday REST DAY


Deadlifts 5 RM

Weighted Pull Ups 3, 3, 3, 3, 3

For time:

20 Dumbbell Thrusters 50 lbs
Sprint 50 meters*
15 Dumbbell Thrusters 50 lbs
5 Broad Jumps (6 feet minimum)
10 Dumbbell Thrusters 50 lbs
Sprint 50 meters*
5 Dumbbell Thrusters 50 lbs
5 Broad Jumps (6 feet minimum)

*If the pavement is frozen replace the sprints with 25 double unders.


Squat 5x5 (set new PR)

Bench Press 5x1
Three rounds for time of:
50 double unders
12 Power Cleans 185 lbs
6 Push Jerks 185 lbs

Thursday, November 25, 2010

11/28/10-Sunday-OFF DAY


For time:
30 Squats @ body weight
1 Full Gasser
30 Burpees


Overhead Squat 8x2

Complete 4 rounds for time:
Row 500 meters
20 Alternating 1 Arm KB Power Clean & Push Press - 2 pood (10 RT/ 10 LT)
10 GHD Sit Ups

Thanksgiving morning, 15 degrees

Monday, November 22, 2010

11/25/10-Thursday OPEN at 7 am!!!!!!!!!!

Front Squat 5x1
Press 5x5 (set new PR)

The Ensign

Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

Let us not forgot our fighting men and women overseas!

11/24/10-Wednesday REST DAY


Weighted Pull Ups 3, 3, 3, 3, 3

As many rounds as possible in 15 minutes:

3 Deadlifts - Heavy      rx is 315 lbs
6 Ring Dips
9 Toes to Bar



Wednesday, November 17, 2010


Bike Run Bike is cancelled

Sorry, work stuff came up, and it is snowing.

I'll try to set it up again in the future.


150 Push Ups
*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.


Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
Ball Slams 40 lbs, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds


Power Clean 3, 3, 3, 1, 1, 1, 1

Weighted Chin Ups 3, 3, 3, 3, 3

Complete 6 rounds for time:

53 yard Farmer's Walk
Sprint 1/2 Gasser
*Go as heavy as possible for Farmer's Walk
*Start by walking 53 yards for farmers walk, set weight down and sprint 1/2 gasser. Repeat.


Press 5x1

On the Minute....
Perform 2 Squats and Max Rep Push Ups on the minute for 12 minutes
*Perform Squats @ 65% of 1 RM

Captain Ryan Cox United States Air Force

Captain Ryan Cox doing a CrossFit APE handstand in front of his new plane.  Ryan has just been deployed to Afghanistan.  Please keep Ryan and the rest of our service men and women in your thoughts!

Sunday, November 14, 2010

11/17/10-Wednesday REST DAY


Power Snatch 8x2

Complete 5 rounds for time:

3 Power Cleans 75% of body weight
5 Box Jumps 24"
10 Supine Ring Pull Ups
Sprint 50 meters


Squat 10x2 @ 65% of 1 RM (45 secs rest)

*work on moving the bar as fast as possible
Bench 5x5 (set new PR)

As many rounds as possible in 15 minutes of:

1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

Wednesday, November 10, 2010

11/14/10-Sunday REST DAY

Remember next Sunday is the Bike-Run-Bike event. 9am at Moore Park. Run, bike or both.


9 on 7
Complete 5 rounds for time:
9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams (60 lbs or as heavy a ball or mock plate slam as you can find)
*Rack Thruster - Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.
*After you complete the Rack Thrusters, Bear Crawl 20 yards to your ball, plate, bag of dog food or whatever you are using and perform ball slams. Sprint back 20 yards to original starting position and repeat.


Power Snatch 8x2

Strict Chin Ups 3 x max reps

Complete 8 rounds:

1 Max Height Box Jump
Sprint 40 yards
*recover as needed between efforts


Power Clean & Jerk 3+1, 3+1, 3+1, 3+1, 3+1
*perform 3 power cleans and on last clean jerk the weight.

Complete 7 rounds, 2 minutes per round:
10 Calorie Row
5 Plyo Push Ups & 10 KB Swings (to be completed downstairs!) - 2 pood
*Failure to finish within two minutes equals one burpee per second after two minutes.
"And this one time, at band camp.........."

Sunday, November 7, 2010

11/10/10-Wednesday REST DAY

Sunday, November 21th, 2010, will be the first ever CrossFit APE Bike-Run-Bike charitable (BRB) WOD. We will meet at Moore Park at 9:00 a.m. and have fun: Rain, snow or shine!

This event is a donation-only-BRB, suggested donation is $10.00. All proceeds will go to the local "Shop-With-Cop" program (local kids that might not have a Christmas will have one.) 

This is just a friendly fun get together.

The WOD will consist of a mountain bike ride, a run and then ride your bike to the finish. The trails will be marked prior to the BRB all you have to do is have fun, and make it from point A to point B. If you do not have a bike or are not comfortable on a mountian bike, then come and run/walk the marked (apprximately three miles) of trails with us.

We will be sharing the trails with everyone so remember this will not be a race! Helmets will be required.

This event is open to everyone!


Deadlift 5 RM

Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Strict Pull Ups
Ball Slams 40 lbs


Squat 5x5 (new PR)

Press 8x3 @ 65% of 1 RM (45 sec rest)

Complete 8 rounds:

3 Hang Power Cleans - 155 lbs
6 Jump Touches - 24" Height
Sprint 25 yards
*Rest 15 seconds between rounds
*For Jump Touches, place a mark 24" above your highest reach with a fully extended arm. Count a rep if when you jump you touch your mark.

Wednesday, November 3, 2010

11/7/10-Sunday REST DAY


Perform for time:

10 Deadlifts @ body weight
Sprint 4 x 100 meters (30 secs rest)
10 Deadlifts @ body weight
Sprint 4 x 100 meters (30 secs rest)
10 Deadlifts @ body weight


Complete the following in the least about of sets as possible:

50 Handstand Push Ups
100 Pull ups
*Complete 50 HSPU by coming from lockout to top of your heading touching the ground.
*Complete 100 Pull Ups using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
*Rest as needed to complete in the least amount of sets.
*Coming off the bar or out of the handstand constitutes the ending of a set.


Bench Press 5x5

Complete 3 rounds:
2 Squats @ 88% of 1 RM
Rest 3 minutes
2 Squats @ 88% of 1 RM
Rest 5 minutes
6 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 3 minutes
6 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
*Rest 5 minutes between rounds

Monday, November 1, 2010

Talisa, done!

Sent from my U.S. Cellular® Android phone

Sent from my U.S. Cellular® Android phone