Workout of the Day

Thursday, April 27

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Throwback Thursday to the 2016 Affiliate Cup! This year’s event will be at CrossFit HQ!

1,000-meter Run
50 Sit-ups
40 Dumbbell Front-Rack Lunges (25/15 lb.)
:30 sec L-Sit Hold
40 Dumbbell Front Rack Lunges (25/15 lb.)
50 Sit-ups
1,000-Meter Run

Wednesday, April 26

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More fun from the Ranch WOD!

21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.
Chest-to-bar pull-ups

Ages 16-17 and 35-54
Men use 135 lb.
Women use 95 lb.
Ages 14-15
Boys use 95 lb.
Girls use 65 lb.
Ages 55+
Men use 95 lb. and perform chin-over-bar pull-ups
Women use 65 lb. and perform chin-over-bar pull-ups

Watch “The Kipping Chest-to-Bar Pull-up”

Tuesday, April 25

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Teen Strength & Conditioning at CrossFit Aptos

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
•25 toes-to-bars
•50 double-unders
•15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Watch “Do You Pee During Workouts?”

Monday, April 24

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Love our community at CrossFit Aptos.

For time:
 100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

20:00 Time Cap

Friday, April 21

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We can’t wait to meet Kony’s babe! 

Weighted Dips:

5-5-5-5-5

2 rounds of:
7 Clean and Jerks (135/95 lb.)
5 Pull-ups
10 Push-ups
15 Air Squats

2 rounds of:
5 Clean and Jerks (155/105 lb.)
5 Pull-ups
10 Push-ups
15 Air Squats

2 rounds of:
3 Clean and Jerks (175/115 lb.)
5 Pull-ups
10 Push-ups
15 Air Squats

Watch a CrossFit Video Contest Submission, “CrossFit Iron Legion”

Tuesday, April 18

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Rocky, Mike, Brendan and Char contemplating the Ranch WOD.

Weighted pull-ups 3-3-3-3-3 reps

4 rounds of:
50 Unbroken Kettlebell Swings (70/53 lb.)
2:00 Rest

*finish reps in burpees if broken