Thursday 30 June 2016

20160630

"Nutts"

For Time:

10 hand stand push up
15 deadlift 250/170
25 box jump 30/24
50 pull up
100 wall ball 20/14
200 double under
400m run with 45/30lb plate

Wednesday 29 June 2016

20160629

2 min of each movement

air squat
sit up
push up
pull up


establish max push press

Tuesday 28 June 2016

OPEN GYM SUMMER HOURS


CrossFit Bad Apples summer OPEN GYM hours:
July 4th thru Sept 2nd.
Monday thru Friday 7 - 9 p.m.
Childcare available by appointment only. 
Contact Cindy for details.
Nothing structured, just come in and get your workout in, whatever that might entail!
Adults - $65/month
(18 and over)
Students - $50/month
(Under 14 must be accompanied by an adult)
*12-pass and 18-pass punch cards for CrossFit classes INCLUDE access to open gym times.
12-pass: $164
18-pass: $198
C'mon in!!
Get your summer shred on!! 💪🏻🏋

CANADA DAY WOD


 CANADA DAY WOD 
July 1st, 9:30 A.M
$15/per person 
$25 if you bring a newbie (someone that's never tried CrossFit before).
Show your patriotism and maybe you'll be exempt from burpees (if there are any). 😜

20160628

5 rounds

5 power clean 135/95
5 burpees
5 thruster 135/95
5 burpee

rest time worked

Monday 27 June 2016

20160627

20 min amrap

1 rope climb
6 ring dips
20 lunge
400m run

Friday 24 June 2016

20160624

Thruster
3-3-1-1-1

3 rounds

15 push press
10 push up
5 pull up

Thursday 23 June 2016

Wednesday 22 June 2016

Tuesday 21 June 2016

20160621

10 min EMOM

high hang snatch
hang squat snatch
below knee squat snatch

*add 5lb every min

10 min EMOM

power clean
front squat
split jerk

*add 5lb every min

Monday 20 June 2016

Friday 17 June 2016

20160617

500m run or row
50 double under
25 sit up
400m run or row
40 double under
20 med-ball twist
300m run or row
30 double under
15 v ups
200m run or row
20 double under
10 toes to bar
100m run or row
10 double under
5 ghd or hollow rock

Thursday 16 June 2016

20160616


100 overhead squat 95/65


*10 burpees everytime you put the bar down

Wednesday 15 June 2016

20160615

3 rounds

200m farmer carry
20 push up
20 k2e
20 wallball

Tuesday 14 June 2016

20160614

5 Rounds

250m row
15 overhead walking lunge 45/35
10 burpee w/plate hop

*partner either wod's or rests while waiting for a rower

Monday 13 June 2016

20160613

20 min amrap

Partner 1:
8 pull up
8 goblet squat
8 hang clean

Partner 2:
Rows until partner 1 is done

Friday 10 June 2016

20160610

For Time:

1000m row
21 DB snatch(rt)
50 sit up
21 DB snatch (lt)
50 sit up

Thursday 9 June 2016

20160609

OVHS 1-1-1-1-1
FS 1-1-1-1-1
BS 1-1-1-1-1

Increasing weight on each set

Wednesday 8 June 2016

20160608

6 Rounds

1 min rowing
1 min burpees
1 min du
1 min rest

Tuesday 7 June 2016

20160607

3 rounds

Run 400m
15 power snatch 75/55
15 toes to bar
15 box jump

Monday 6 June 2016

20160606

Cash in and out with 1 rope climb


8 Rounds

16 KB swing
8 pull up
4 squat clean

Friday 3 June 2016

20160603

12 min amrap

6 ovhs
12 box jump
6 ovhs
12 front rack lunge

Thursday 2 June 2016

Wednesday 1 June 2016

20160601

15 min of work

1 min of squats
2 min of push up
3 min of double under
4 min of sit ups
5 min of pull up