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4/21/2017

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CrossFit WOD:
A. Every 90 seconds x 15 minutes (10 sets)
Power Snatch x 5 TNG reps
+
5 rounds:
20 Alt. DB Snatch (50/35)
3 Bar Muscle Ups
*8 minute cap*
(6 Jumping Bar MU)
(scale 9 pull-up/9 push-up)

Burn WOD:
EMOM x 24
minute 1 – :40 DB Power Snatch
minute 2 – :40 Ski Erg
minute 3 – :40 Push-Ups
minute 4 – :40 Wall Sit

4/20/2017

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CrossFit WOD:
A. Front Squat @ 3311 tempo x 1 reps rest 1:30 x 7 sets *build off last week*
+
Every 3 minutes x 18 minutes (3 sets of each)
Interval 1 – 300m Run
Interval 2 – 40 Wall Ball Shots 20/14 (2 minute cap)

Burn WOD:
10 sets:
10 Calorie Assault Bike
rest 1:00
+
3 rounds:
300m Run
21 KB Swings
21 Goblet Squats

4/18/2017

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CrossFit WOD:
Pre Work:
3 sets:
10-15 Perfect Push-Ups rest :30
10 Bicep Curls/Arm rest :30
10-15 DB Floor Press rest :30
10 Bent Over DB Row rest :30
+
“Lynne”
5 rounds:
BW Bench Press x Max Reps
BW Pull-Ups x Max Reps
rest 3-4 minutes bt rounds

Burn WOD:
5 rounds:
500m Run
15 DB Floor Press
12 Pull-Ups
rest 1:00
+
Tabata (8 intervals)
WTD Plank x 8 sets
Side Plank x 8 sets (4/side)

4/17/2017

By: 0

CrossFit WOD:
A. Every 2:30 x 15 minutes (6 sets)
Back Squat
set 1 & 2 – 3 @ 75%
set 3 & 4 – 3 @ 80%
set 5 & 6 – 3 @ 85%
+
For time:
10-9-8-7-6-5-4-3-2-1
Back Squat 95/65
Front Squat 95/65
*goal is not to put the bar down*
+
Finisher:
300m Sandbag Carry

Burn WOD:
AMRAP 25
50-40-30-20-10
Wall Ball Shots
10-20-30-40-50
Box Jumps

4/16/2017

By: 0

White Plains: 9:30 & 10:30 class (regular schedule)
Pelham: 9am class, 10-11 Open gym

CrossFit WOD:
In partners:
100 burpees
200 KB Swings (70/53)
200 sit ups
300 double unders
*Partner 1 works at the chipper,  Partner 2 runs 300m. Switch when Partner 2 returns from the run

Optional:
10 Arnold press
10 push ups
10 ring rows
10 bicep curls
x3

4/14/2017

By: 0

CrossFit WOD:
A. Every 90 seconds x 15 mintues (10 sets)
Power Clean x 5 TNG Reps
Split Jerk x 1 Rep
+
3 rounds:
300m Run
12 DB Deadlifts 50/35
9 DB Hang Power Cleans 50/35
6 DB Push Jerks 50/35

Burn WOD:
5 sets:
Alt. Dumbbell Bicep Curl x 10/arm
Banded Tricep Pushdown *to fatigue*
rest 1:30
+
AMRAP 15
10 SA Dumbbell Press R
30′ OH Carry R
30′ Farmers Carry R
10 SA Dumbbell Press L
30′ OH Carry L
30′ Farmers Carry L
:60 Flutter Kicks
:45 Plank Hold
:30 Superman Hold