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

20160629

2 min of each movement

air squat
sit up
push up
pull up


establish max push press

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

20160627

20 min amrap

1 rope climb
6 ring dips
20 lunge
400m run

20160624

Thruster
3-3-1-1-1

3 rounds

15 push press
10 push up
5 pull up

20160623

50-40-30-20-10

box jump
wall ball

20160622

3 rounds

10 power clean
10 burpees

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

20160620

21-18-15-12-9-6-3

Shoulder press
Box jump

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

20160616

100 overhead squat 95/65


*10 burpees everytime you put the bar down

20160615

3 rounds

200m farmer carry
20 push up
20 k2e
20 wallball

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

20160613

20 min amrap

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

Partner 2:
Rows until partner 1 is done

20160610

For Time:

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

20160609

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

Increasing weight on each set

20160608

6 Rounds

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

20160607

3 rounds

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

20160606

Cash in and out with 1 rope climb


8 Rounds

16 KB swing
8 pull up
4 squat clean

20160603

12 min amrap

6 ovhs
12 box jump
6 ovhs
12 front rack lunge

20160602

7 rounds

5 deadlift 175/225
5 hspu
200m run

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