“Holleyman” 30 Rounds 5 Wallball (20/14#) 3 Handstand Push-Up 1 Power Clean (225/155#)
CrossFit Aptos Blog
30 Back Squat (90%) Complete the 30 reps in max rep sets 4:00 min rest between each set -Sets should be 3-5 reps. If less than 3 the weight is too heavy. If more than 5 the weight is too… Read more »
3 Rounds 1:30 handstand hold 1:30 rest 3 rounds 3 min AMRAP 10 Chest to Bar Pullups 10 Burpees Max Rep Double Under 2:00 rest -Rotate exercises each round so you complete one max rep set of each exercise over… Read more »
Have you heard of the CrossFit Journal? If not, today is your lucky day. The CrossFit Journal is a FREE resource for anyone to use. All you have to do is create a profile and then you have thousands of… Read more »
Hips – 2 – Bar 5 x 5 (Strict) – hips-2-bar is just like toes to bar, but your toes passed the bar until your hips reach the bar. make them strict if possible on the up and on the… Read more »
Remember to meet at Platforms beach for a workout in the sand at 8:30am. All classes will be canceled at the gym that day. After that you are free to enjoy the day and your 4th of July festivities. Aptos… Read more »
Max Height Box Jump 8 Min AMRAP 8 DB Hang Power Clean (45/30’s) 8 Lateral Jump (24/20″) – jump over a dowel, hurdle, rope or bar that is positioned at the appropriate height.
Split Jerk 20-15-10-5-5-5 – use the barbell for the 20 and take light jumps, use this time to refine technique under light to medium load, do not put the bar down on any of the sets and do not fail!… Read more »
10-8-6-4-2 Burpee 1 Arm DB Snatch (65/45#) Front Squat (80%) – make the front squat heavy and take it from the floor. most people will be limited by the the amount they can clean. this was FUN!