CROSSFIT APEX

THE LORD & LADY OF APEX

Lord and Lady II

LADY OF APEX Top 19 and Over Female: Kacie Heilman

PRINCE OF APEXTop 19 and Under Male: Alex Zimnock

LORD OF APEXTop 19 and Over Male: Cody Loeffler

PRINCESS OF APEXTop 19 and Under Female: Alex Atiyeh

Week 6 (110409)

5 min AMRAP

Max squat clean and Jerks (165/110)

Find results click here

Week 5 (110402)

15 Min AMRAP of:

9 deadlifts 155/100

12 push ups (games style- hands off)

15 box jumps 24/20

Check out scores click here

Week 4 (110326)

"BADGER"

3 rounds for time of:

30 squat cleans (95/65)

30 pull ups

800m run

Time Cap of 40:00 or most work completed

Check out times from Badger click here

Week 3 (11-03-19)

CrossFit 2011 Games OPEN Wod 1

10 minute AMRAP of:

30 double unders

15 power snatches 75/55

Week 2

(110312)

400m run with vest 45/25

then

3 rounds of

15 back squat 135/80

~80 bear crawl

15 burpees

then

400m run with vest 45/25

then

Max box jump (you choose height)

* 15 minute time cap.

* Time stops once you are satisfied with your box jump height. You will receive a 2nd score for your max box jump height. Each athlete will be awarded 2 scores, total time and max box jump height. You will be allowed as many attempts at the box jump as you would like time cap permitting, also understanding the more attempts you take the longer your WOD time will be scored.

Start of Lord and Lady 2

Week 1 (110305)

Wod1
3 rounds
15/10 wall balls to 15' 14#/6#
15/10 pull ups
200m run
*7 min time cap

Wod 2
Max clean and jerk
3 min time limit
*may start with 1 set of plates (10, 15, 25, 45) on barbell your choice

LORD AND LADY I

LADY OF APEX Top 19 and Over Female: Kacie Heilman

PRINCE OF APEXTop 19 and Under Male: Cory Capaldi

LORD OF APEXTop 19 and Over Male: Kurt "Kutty" Miller

PRINCESS OF APEXTop 19 and Under Female: Makenna Kressley

Week 6 (110219)

TW's Fallopian Chipper (Time Cap 15min)
20 Box Jumps 24"/20"
Carry two 25# plates to a designated area(one at a time) ~100m
Load your own bar 95#/65#
20 OHS
Over-Head barbell carry to the next station ~25 yds
20 Push Jerks
OH Barbell carry to third station~25 yds
20 Dead-lift
Return plates 1 at time
20 straight leg sit ups
20 Pullups
400 meter run

Week 5 (110212)

"Fast and Furious"

Wod 1- 500m row

Wod 2- 50 wall balls (20 to 10'/ 14 to 8')

Wod 3- 50 kbs (35/26)

*2 minute rest between each move
*2 minute time cap for each Wod

After Wod 1,2, 3 each person completes a ~85yd sled pull (100/75)

Week 4 (110129)

WOD- "Recess"

5 rounds

6 Ground to Over-head 135/80

100 single unders

This WOD has a time Cap- 10min

Week 3(112201)

Battle Royal

3 rds- 1 minute at each station

Cal Row
Deadlift - 135/95
Burpee Box Jump - 20"
Toe's to Bar
Push Jerk 75/55
Air Squat
Rest

Week 2 (110115)

WOD 1

Sweet Cheeks

2 Min AMRAP of Back Squat -185/115

(Athletes will partner up, this will give everyone a counter/coach)

WOD 2

Spit Shine

500 m Row

7 Clean and Jerks - 135/95

15 Burpees over the Bar

7 Clean and Jerks - 135/95

400 m Run

7 Clean and Jerks - 135/95

40 DU's

Week 1 (110108)

Triple Threat(complements of CF Explode):
All 3 wods are 5 min Amraps combined score = total reps. You have will have 10 min rest in between WODs.
You have the power in picking the order of your WODs.

WOD 1: 5 Min AMRAP
5 Burpees
10 Pull-Ups

10 min Rest