CROSSFIT APEX

CROSSFIT GAMES PREP

3/20/12

CANCELED

3/13/12

AMRAP-UP

10 minutes

3 sqt clean thrusters 115/85

15 DU's

6 Sqt Clean Thrusters

20 DU's

9 Sqt Clean Thrusters

25 DU's

12 Sqt clean thrusters

30 DU's

15 Sqt Clean Thrusters

35 DU's

18 Sqt Clean Thrusters

40 Du's

etc.....

3/6/12

Triple Threat

Wod 1-7 min AMRAP

7 T2B

7 Goblet Sqts 70/53#

21 DU's

3 min Rest

WOD 2- 6 min AMRAP

3 wall climbs

5 power cleans 155/105#

7 pistols

3 min Rest

WOD 3- 5 min AMRAP

5 Box Jumps 30/24"

5 kb sdlhp 70/53#

5 C2B Pullups

2/29/12 WOD 5

Skill: 2 Attempts- max weight for 10 OHS

10 rds

250 M Row

12 wall balls

6 Ring Dips

2/21/12 WOD 4

Skill- 5 attempts at longest Broad Jump

Pringles Chipper

10 HSPU

20 Clean and Jerk 95#/64#/85#

30 OHS same bar

40 DL same bar

50 DU's

40 Pullups

30 GHD/Ab Mat situps

20 Hip Ext

10 2for1 WB's 20#/14#/20#

400 M run

2/14/12 WOD 3

100 DU's

then

3rds

10 Thruster 115/85/95

15 Game Pushups

20 Box Jumps 24"/20"/24"

then

100 DU"

Don't forget to reserve your spot!

2/7/12 WOD 2

2 min to find 1 rep max weighted pullup

then

15 min AMRAP

3 MU's/3 C2B-3 R.Dips x3/ 1 MU

6 Deadlift 275/185/245

9 Burpees over bar

* Don't forget to email to reserve a spot!

With the 2012 Crossfit Games on the horizon, Apex is amped and wants their athletes prepped and ready.

Starting this Tuesday Night at 7pm, Apex will be hosting a Games Prep Class.


This class is for advanced athletes who need customized programming and strength/skill work outside the regular class.

Class Format:
The Games class WOD will be different from Apex's Daily WOD and will be posted a week prior. A trainer will be there to help set up and prep for the WOD, but will also be participating in during the WOD. The wod will be posted at CrossFit Apex as well as on the website.

Class Time?
Tuesday nights from 7pm-8pm. This will be a one hour class starting promptly at 7pm and ending at 8pm. This class will run from Jan 31 - March 27.

Who can attend?
This class is for advanced crossfitters who can perform the WOD as prescribed. If you have a question about attending this games prep class please email.

How to register?
Any athlete wishing to participate in the class must request permission by emailing keithbussom@yahoo.com or crossfitapex@yahoo.com. Remember all athletes must be able to complete the WOD as prescribed.

Can athletes from other affiliates join the class?
Yes, you must purchase a punch card and be able to perform the WOD as prescribed. You must be a regular attendee, CrossFitter of another affiliate. Let us know your trainers contact information by email.

1/31/12
2 attempts for max L sit
then

3rds
500 M Row
15 Front Squat- Male-155#, Female-95#, Masters-135#
10 Jerks 155/95/135