20150930

4 rounds

400m run/row
5 power snatch
10 jumping pull up
20 mountain climbers

20150929

10 min amrap

10 shuttle run(25ft)
10 deadlifts 245/175
10 box jump 30/24

20150928

2 rounds
*2 min @ each station

row for calories
overhead squat 85/55
push ups
wall balls

1 min rest

20150925

5 rounds

7 front squat 135/95
14 kb swing
200 m. Row

20150924

12 min amrap

6 chest to bar pull-up
9 bar facing burpee
12 shoulder to overhead

20150923

21-15-9

hspu
med ball clean

20150922

15min amrap

12 ovh walking lunge
10 box jump
10 hollow rocks

Sessions leading up to christmas

NOTE WHEN FEES ARE DUE TO HOLD YOUR EXISTING SPOT

20150921

establish max split jerk

then:

death by 10m sprints
*every minute add 10m

20150918

"Mcghee"

30min amrap

5 deadlift
13 push up
9 box jump

20150917

3-6-9-12-15-18-21-24 etc..

thrusters 95/65
pull-ups

14 min time cap

20150916

For time:

10 knees to elbow
20 Wall ball
30 Sit up w/ ball to target
40 back extension
30 sit up w/ ball to target
20 Wall ball
10 knees to elbow

20150915

find max power  snatch


in 5 min:

row 500m, then max burpees to a 6" target

20150914

15 min amrap

15ft front rack lunge
10 db squat clean
5 ring dip

WOD and WINE

Mark your calendar ladies!!

Friday Oct.16 at 7pm, Crossfit Bad Apples is hosting a WOD and WINE.

ADMISSION: please consider a donation to BAPS

WHO: all female participants of Crossfit Bad Apples plus one friend thats not tried Crossfit before
AND wives of our male members.

BONUS: our very own Cari Riste will have her Key Lime Athletic wear there for you to take a peak at.

BIGGER BONUS: Wine and Appies!

We have a fun night planned with a little discussion planned on fitness and how Crossfit can benefit women. Then have a fun WOD.

Please let Cindy know if you plan to attend. 403-363-3905. We will have to set a limit on how many attend.

20150911

4min time cap:
shoulder to overhead
-add 10lb after each successful lift till failure

rest 4 min

8min EMOM
3 push press
3 burpees
3 broad jump

20150910

30-20-10

push ups
200m run
T2B

20150909

find max deadlift


3 rounds

100m carry (any object)
8 turkish getups (4 each arm)

20150908

3min amrap

6 front squats135/95
6 burpees over bar
rest 1 min

3 min amrap

double unders
rest 1 min

3 min amrap

6 front squat 135/95
6 burpees over bar

20150907

NO ClASS

                                                 rest day is the worst day ever

20150904

"Michael"

3 rounds

800m run
50 back extension
50 sit up

20150903

Back squat

5-5-5-5-5

Death by wall balls

20150902

4 rounds

 15 double under
15 DB snatch
15m. bear crawl

20150901

40-30-20-10

kb swing
box jump
run 800, 600, 400, 200m