Tuesday

MAX EFFORT
Shoulder press 5,5,5 40,50,60%


WOD
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 Sit ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 1 legged (alternating)kettlebell straight leg deadlift.

Monday

THERE WILL NOT BE ANY SCHEDULED AFTERNOON CLASSES TODAY....

constantly varied, functional movement at high intensity


MAX EFFORT
Back Squat 5,5,5, (40% 50% 60%)
We are doing the 'light' week of the strength program.



WOD
For time:
5 pull ups
10 push ups
15 squats
run 800m
10 pull ups
20 push ups
30 squats
run 400
15 pull ups
30 push ups
45 squats
run 200m

Pone tus tiempos y los pensamientos a los comentarios .......


......

Saturday

TEAM WOD 10am


TEAM WOD 10am


TEAM WOD 10am


TEAM WOD 10am

Friday

MAX EFFORT
Squat Clean 5,3,1+



WOD
Run 400m
then 2 rounds of:
21 wall balls
21 sumo deadlift high pulls 75/50

then run 400m

then 2 rounds of
21 box jumps 18/12
21 push press 75/50
then finish with a 400m run.

Thursday

"Its not that we cant play because we 'got old' its that we 'got old' because we stopped playing." FaceBook quote.



Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Wednesday

In addition to yesterdays post about Levaquin, please go to this website and learn more. (Its not just Levaquin)

MAX EFFORT
Deadlift 5,3,1+



WOD
3 rounds for time of:
10 Deadlifts 250lb
50 double unders


Post loads and times to comments.....


.......

Tuesday

If you have a respiratory/sinus infection for any reason and you are prescribed an anti-biotic called Levaquin (levofloxacin generic name) you should really think twice about taking it. Here is the website for this drug, and please look at the side effects, mainly the one about tendon ruptures for several months after taking the drug!!



MAX EFFORT
Shoulder press 5,3,1+


WOD
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

If for some reason you do not have kettlebells because you are traveling out of state and utilizing a globo gym, use an equal weighted dumbbell and do Hang (from the knees) power snatches.


Post time to comments.


.....

Monday

MAX EFFORT
Back Squat 5,3,1+



WOD
As many reps/rounds in 16 minutes of:
Run 400m
2 minutes of as many squats as possible.


post totals to comments....

Saturday

REST DAY

REST DAY.....

Friday

MAX EFFORT
Deadlift 3,3,3+



WOD
For time complete the following
30-25-20-15-10 rep rounds of:
Wall balls 20/16
Sumo deadlift High pulls 95/65

Thursday

Skill Development
Everything Kettlebells


WOD
50 sit ups
50 get ups 55/35lb kettle-bell
50 sit ups
50 Russian style swings (HEAVY)


Post loads and times to comments....

Wednesday

MAX EFFORT
Squat Clean 3,3,3+


WOD
for time:
run 400m
21 power cleans 115/80
21 pull ups
run 400m
15 power cleans 115/80
15 pull ups
run 400m
9 power cleans 115/80
9 pull ups


post loads and times to comments

Tuesday

What are your limits?

MAX EFFORT
Shoulder Press 3,3,3+



WOD
5 rounds of....
9 burpees
9 Kettlebell swings 70/55
9 Box Jumps 24/18

Monday

Compliments of Albany CrossFit


MAX EFFORT
Back Squat 3,3,3+


WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

SATURDAY

Team WOD AT 10AM

Team WOD AT 10AM

Team WOD AT 10AM

Team WOD AT 10AM

Friday

Has anyone seen this CrossFitter? Mark? There are not any push-ups in the WOD today it is safe to come back.

MAX EFFORT
Squat Clean 5,5,5+



WOD
Five rounds of:
3 Cleans (again, go HEAVY)
20 Burpees

Post loads and times to comments....

Thursday

MAX EFFORT
Deadlift 5,5,5+


WOD
For time:
6,5,4,3,2,1 rep rounds of
Deadlift heavy
box jump 30/24"

Wednesday

THERE WILL NOT BE ANY AFTERNOON CLASSES TODAY. THERE WILL ONLY BE A 9, 10 and an 11am class today.


MOBILITY

MOBILITY


WOD
For time:
Sprint 800m
50 burpees
sprint 800m

Post times to comments....

Tuesday

Aaron, from a standstill, was able to barley touch the 10' mark on the wall.

MAX EFFORT
Shoulder press 5,5,5+


WOD
3 rounds of
21 push press 95/65
21 pull ups

Monday

Today if any current member can perform either of these exercises as well as the demonstrators you will get 3 Months FREE of CrossFit.





MAX EFFORT
Back Squat 5,5,5+


WOD
3 rounds for time of:
20 1 arm alternating kettlebell swings 55/35lb
20 alternating 1 legged squats
run 400m.

SATURDAY

TEAM WOD AT 10AM Bring a friend, family member, or someone you dislike!!

TEAM WOD AT 10AM Bring a friend, family member, or someone you dislike!!

TEAM WOD AT 10AM Bring a friend, family member, or someone you dislike!!

TEAM WOD AT 10AM Bring a friend, family member, or someone you dislike!!

Friday

WOD
3 rounds for time of:
21 Dumbbell squat cleans 45/30lb
21 reps of: jump and touch a target on the wall that is an honest 12" above your maximum reach.

Thursday

SKILL DEVELOPMENT

Running mechanics....



WOD
For time:
Run 400m
21 burpees
run 400m
21 burpees
run 400m
21 burpees
run 400m

Wednesday

Skill Development:
Pick a skill to work on,
Mobility,
Learn the D-bell snatch.




Four rounds for time of:
30 sit ups
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps

Tuesday

SKILL DEVELOPMENT
Everything Kettlebells



WOD
For time:
21 Kettlebell swings 70/55
21 pull ups
800m run
15 Kettlebell swings 70/55
15 pull ups
run 800m
9 Kettlebell swings 70/55
9 pull ups
run 800m

Post times to comments...

Moday

WOD
21-18-15-12-9-6-3 rep rounds with a 95/65lb barbell do the following exercises:
Deadlift
Hang power clean
Front squat
Push press or jerk

ALSO THIS SATURDAY WE WILL HAVE A FREE FOR FAMILY OR FRIEND TEAM WORKOUT.

SO bring someone.