Saturday | May 27th, 2017

ANNOUNCEMENTS: Don’t forget to Sign up for your “Murph” Heat for Monday!

ENDURANCE:

COMMUNITY WOD:
Teams of 3:
400m Run (together)
100 T2B (while one partner hangs from the bar)
400m Run
100 DB OHS (DB may not touch ground) *
400m Run
*If DB touches ground, team must run to Starbucks (and buy coach a coffee)

WEIGHTLIFTING:
3 Position Clean + Jerk
Clean Pulls –> 5×3@100%(of above)
1 and 1/4 Front Squat –> 5×3

THE PUMP w/ Special Guest Coach Kung Fu Kevin!

 

 

 

Friday | May 26th, 2017

CROSSFIT WOD

CONDITIONING:
For time:
20 HSPU
40 KB Swings @ 70/53
60 Double Unders
15 HSPU
30 KB Swings
45 Double Unders
10 HSPU
20 KB Swings
30 Double Unders

ACCESSORY:
4 x
6-8 Single Arm Seated DB Press
12-16 Single Arm DB Row
*Each Arm

 

 

 

 

FLEXFiiT WOD

FLEX FRiiDAY FiiT TEST
GROUP A
FOR TiiME (8 MiiN CAP)
500 M ROW
25 DB THRUSTERS
GROUP B
3 MIN AMREP
1 ARM KB SWiiNG
*CAN ONLY SWiiTCH HANDS ONCE
** EVERY SET DOWN OF WEiiGHT = 10 BURPEE PENALTY
REST 2 MiiN
3 MiiN AMREP
DUAL KB RACKED SQUATS
*EVERY SET DOWN OF WEiiGHTS = 10 BURPEE PENALTY

 

 

 

Thursday | May 25th, 2017

CROSSFIT WOD

STRENGTH:
Pause Back Squat (3 second Pause) –> Heavy Triple

ACCESSORY:
5 Rounds (for quality) of:
20 Back Rack Lunge Steps
15 Weighted Sit-ups

 

 

 

FLEXFiiT WOD

STRENGTH:
EMOM 6 ROTATiiNG BACK AND FORTH WiiTH PARTNER
1 – DB REV FLY
2 – TRX REV FLY
EMOM 6 ROTATiiNG BACK AND FORTH WiiTH PARTNER
1 – 1 ARM DB CURL
2 – 1 KB CURL

FLEXZONE:
TABATA 1
1 – DB CLEAN
2 – SHOULDER TAPS
TABATA 2
1 – KB HiiGH PULL
2 – SUPER MANS
TABATA 3
1 – ROWiiNG
2 – AiiR SQUAT

 

 

 

Wednesday | May 24th, 2017

CROSSFIT WOD

STRENGTH:
Hang Power Snatch: 5×3

CONDITIONING:
For time:
1,2, … 10 of:
Hang Power Snatch (95/65)
10, 9, … 1 of:
T2B
*15 Minute Cap

 

 

 

FLEXFiiT WOD

STRENGTH:
6 MiiN ROTATING EVERY :30
4 ROUNDS
1 – MAX EFFORT SPRiiNT BiiKE
2 – DUAL KB STEP UP
3 – REST
6 MiiN ROTATiiNG EVERY :30
4 ROUNDS
1 – GOBLET HOLD
2 – REV LUNGE
3 – REST

FLEXZONE:
AMRAP 16
20 X 1 RUSSiiAN TWiiST + 1 V – UP
25X2 MNT CLiiMBER
30X2 FWD LUNGES

 

 

 

Tuesday | May 23rd, 2017

CROSSFIT WOD:

WARM-UP:
1 Mile Run

CONDITIONING:
“Cindy:
AMRAP 20 of:
5 Pull-ups
10 push-ups
15 Air Squats

 

 

 

FLEXFiiT WOD

STRENGTH:
EMOM 8 :40-:20
1 – 5 SEC DOWN TEMPO PUSH UP
2 – TRiiCEP KiiCK BACK

FLEXZONE:
FOR TiiME
BUY iiN:
DB RUN TO DON COQUii
THEN
3 ROUNDS
20 DB SNATCH
20 SQUAT JUMP
BUY OUT
RUN TO DON COQUii

 

 

 

Monday | May 22nd, 2017

CROSSFIT WOD

STRENGTH:
Deadlift: 1 Rep Max

CONDITIONING:
In Pairs:
21-18-15-12-9-6-3 of:
Calorie Row
Then:
21-18-15-12-9-6-3 of:
Burpees
*Partner A will complete 21 Calories, then Partner B will complete 21 calories. They will continue this back and forth until all work is completed.
*20 Minute Cap

 

 

 

FLEXFiiT WOD

CORE:
3 ROUNDS :50-:10
1 – Bent hollow
2 – siit – up
3 – tempo leg raiise negatiive
4 – russiian twiist
5 – rest 1 miin

FLEXZONE:
EMOM 10 :50-:10
10 KBS + AMRAP BURPEES

 

 

Sunday | May 21st, 2017

WEIGHTLIFTING:
Sotts Press from the front: 3×3
Jerk: Double. Then 2 sets @ 90%
Push Press: 5RM. Then 2 sets @ 90%

 

COMMUNITY:
Skill: KB Snatch
WOD:
In Pairs:
With a 20 Minute Clock:
Partner A performs 5 Single Arm KB Swings + 4 KB Snatch + 3 KB Press. Do the complex on Each Arm.
While Partner A performs the complex, Partner B performs as many Box Jumps as possible. Then they switch,
The goal is to complete more box jumps than your partner.

 

 

Saturday | May 20th, 2017

ENDURANCE:

 

COMMUNITY WOD:
In Pairs:
6 Rounds of:
50 Wallballs
400m Run With Ball
*Partners Share Work

 

WEIGHTLIFTING:
Sotts Press: 3×3
Muscle Snatch: 3×3
Snatch Pull + Snatch + OHS: 2+1+1: Work to Heavy. Then 2 sets @ 90%
Snatch Pull: 3×3 @ 100% of above
Pause Back Squat: Heavy 4. Then 2×4@90%

 

NO PUMP TODAY

 

 

 

Friday | May 19th, 2017

ANNOUNCEMENTS:
Team Queens is at the East Regional!!! Heat Times for tomorrow are 9:30 and 11:20 for Heats 1 and 2! If you can’t make it to Albany, you can still check the live stream at games.crossfit.comĀ 

 

CROSSFIT WOD:

CONDITIONING:
AMRAP 18 of:
10 Knee-to-Elbow
10 Push Press
30 Air Squats

 

 

 

FLEXFiiT WOD:

FLEX FRiiDAY
FiiT TEST

FOR TiiME
30/20 SKii ERG
30 BURPEES

AMRAP 5
AMERiiCAN KETTLE BELL SWiiNG @ 35/26

FOR TiiME
50 SiiT UPS
40 AIR SQUATS
30 SHOULDER TAPS

 

 

 

Thursday | May 18th, 2017

ANNOUNCEMENT: The Pump is cancelled this Saturday @ 1:30pm

 

CROSSFIT WOD

SKILL:
Power Clean Technique

CONDITIONING:
In 15 Minutes:
1 Mile Run
Then,
Max Power Clean with Remaining Time
*2 Scores: Mile Time and Power Clean Weight

 

 

 

 

FLEXFiiT WOD

STRENGTH:
6 MiiN PER STATiiON (18 MiiN)
WiiTH PARTNER
STATiiON 1
8 DB BENCH
8/8 DB ROW
STATiiON 2
ROTATiiNG WiiTH PARTNER
:50-:10 ROW
STATiiON 3
4/4 KB CJ + 1 LEG RDL

FLEXZONE:
AMRAP 8
WiiTH PARTNER
RUN — CFQ
THEN 1/1 TURKiiSH GET UP
(PARTNER 2 RUNS WHEN PARTNER 1 RETURNS FROM 1. PARTNER 1 RESTS AFTER DOiiNG THEiiR 1/1 TURKiiSH GET UP. WHEN P2 COMES BACK FROM THEiiR RUN, P1 THEN RUNS AGAiiN)

 

 

 

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