Latest news

6/30/16

1) 15 Minute AMRAP:
200m Run
10 DB Cleans 50/35s
10 DB S2OH

Extras:
4 Rounds For Quality:
25 Weighted Ab-Mat situps
10 Slow OH Squats. Decent is slow and controlled.

6/29/16

CFP holiday weekend schedule: Saturday 9-11, Monday Closed.

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1. 7 Sets With Purpose:
8-10 Heavy Floor Press
ME Muscle-Ups
Rest 2-3 min

Extras:
-100 Cal Row Or 100 Cal Assault Bike
* Every 2 min Accessory Work Of Choice

6/28/16

1) Front Squat: 3 Reps Every 1:30 X 10 Sets
Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Back Rack Box Step-Ups: 3/Side Every 2:00 X 4 Sets
Pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 3 reps on one leg before switching.

3) 3 Rounds AQAP:
60 Double-Unders
10 Hang Power Cleans 165/115

6/27/16

1) 10 minute AMRAP:
10 Power Snatch 75/55
10 Burpees
10 Thrusters 75/55

Extra Work:
-Snatch: 1 Rep Every 1:00 x 10 sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat.
-Accessory Work Of Choice

6/24/16

1. 10 min AMRAP Up Ladder:
2 Single Arm DB Squat Clean + Jerk 50/35
2 Muscle ups or 5 C2B Pull-ups
4 Single Arm DB Squat Clean + Jerk 50/35
2 Muscle ups or 5 C2B Pull-ups
6 Single Arm DB Squat Clean + Jerk 50/35
2 Muscle ups or 5 C2B Pull-ups
ETC…
* DB start from the floor each rep, alternate arms each rep

Extras:
-OHS 4 x 6
-GHR 3 x 10-15

6/23/16

1. Row 2K

2. Recovery Work Of Choice

– Foam Roll, Target Mobility Of Choice
– Light skill focus movement of choice, 3-5 sets

6/22/16

1) 21 minute EMOTM:
Movement 1 – 5-10 Strict Barbell Press
Movement 2 – 30 second Ring Support
Movement 3 – 5-10 Strict Pull-ups
Strict Press comes from the floor. Start around 60% of your 1RM, build as heavy as deemed fit. For the Ring Support work from either the Ring Push-up or Ring Dip position. Pick a rep range maintainable for all 7 sets of Pull-ups.

2) Every 4:00 x 5 Sets
400m Run + 5 Deadlifts @ 75% or better

Extras: Accessory Work Of Choice

#crossfit #plattsburgh #crossfitplattsburgh

6/21/16

1) Snatch + Hang Snatch + Overhead Squat: Every 1:00 x 10 sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

2) 8 minute AMRAP:
8 Toes-to-bar
10 HR Push-ups
12 Walking Lunges (DB @ Shoulders 50s/35s )

Extras:
Single Arm Dumbbell Row: 4 sets of 10/side
Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

#crossfit #plattsburgh #crossfitplattsburgh

6/20/16

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1) Front Squat: 3 reps Every 2:00 x 6 sets
Start around 70% of your 1RM. Build as heavy as deemed fit.

2) 3 rounds for Max Reps:
1 minute Assault Bike Calories
1 minute Power Cleans 115/75
1 minute S2OH 115/75
1 minute Rest

Extras:
-Back Rack Box Step-ups: 5/side Every 2:00 x 4 sets
Pick a box height that puts your knee in line with your hip. Perform all 5 reps on one leg before switching.
-Farmers Carry: 400m, Heavy as possible. Keep it under 10 minutes.

#crossfit #plattsburgh #crossfitplattsburgh

6/17/16

 CFP Reminders: Benefit workout for Alyssa Today (Saturday) 10am start. This is a workout open to everyone, bring some friends and family, suggested donation of $5 per athlete! Raffles and giveaways to follow the workout.

#crossfit #plattsburgh #crossfitplattsburgh

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6/17/16

 CFP Reminders: Benefit workout for Alyssa Tomorrow 10am. This is a workout open to everyone, bring some friends and family, suggested donation of $5 per athlete! Raffles and giveaways to follow the workout.

1) 10 minute AMRAP:
20 Wall Balls 20/14
15 Deadlifts 225/155
5 MU’s
*Sub For MU’s Today is 5 Strict Pull-ups + 5 Burpees.

2) Snatch Deadlift: 5 x 5 sets @ 110%>
Build as heavy as deemed fit. Use straps if you need them/have them.

Extra Work:
-Double-unders: 10 minutes Practice
Goal is to work to 100 Unbroken.
-Accessory Work Of Choice

#crossfit #plattsburgh #crossfitplattsburgh

 

 

6/16/16

 CFP Reminders: Benefit workout for Alyssa this Saturday 10AM. This is a workout open to everyone, bring some friends!

1. 20 min Monstructural Conditioning work of choice:
– Run-Row-Assault Bike-DU’s-Etc…
– Change movements as you wish, focus holding a consistent pace throughout.

2. Make Up A Lift From The Week

#crossfit #plattsburgh #crossfitplattsburgh

6/15/16

CFP Reminders: Benefit workout for Alyssa this Saturday 10am. This is a workout open to everyone, bring some friends!

1) 21 Minute EMOTM:
Movement 1 – 6 Strict Press
Movement 2 – 30 Second Ring Support
Movement 3 – 5-10 Strict Toes-To-Bar
Push Press comes from the floor. Start around 60% of your 1RM, build as heavy as deemed fit. For the Ring Support work from either the Ring Push-up or Ring Dip position. For T2B focus on keeping the body as tight as possible, no swinging.

2) A. Barbell Roll-Outs: 4 Sets Of 10
B. Strict Ring Dips: 4 Sets Of 10
Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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#crossfit #plattsburgh #crossfitplattsburgh

6/14/16

1) Snatch + 2 Overhead Squats: 10 minute cap
Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Clean + 2 Jerks: 10 minute cap
Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 7 minute Up Ladder:
3 Overhead Squats 75/55
3 Pull-ups

Extras: Single Arm Dumbbell Row: 4 sets of 10/side
Heavy as possible. Keep it strict.

#crossfit #plattsburgh #crossfitplattsburgh

6/13/16

1) A. Front Squat: 5 Reps Every 2:00 X 5 Sets
Start around 60% of your 1RM. Build as heavy as deemed fit.
B. Back Rack Box Step-Ups: 7/Side Every 2:00 X 4 Sets
Pick a box height that puts your knee parallel with hip when on the box. Perform all 7 reps on one leg before switching.

3) 3 Rounds AQAP:
400m Row
20 KB Swings 70/53

Extras: Upright Barbell Row: 4 Sets Of 10

#crossfit #plattsburgh #crossfitplattsburgh

6/10/16

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1. Conditioning
For time:
18-15-12 of:
Calorie Row
Power Snatch, 95/65
Directly into…
18-15-12 of:
TTB
OHS, 95/65

2. HSPU Conditioning

Reverse Tabata HSPU
8 x:10 on, :20 off
Complete as many kipping HSPU as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets.

#crossfit #plattsburgh #crossfitplattsburgh

6/9/16

1. 5 Sets Of: 1 Lap Dog Sled Push/Pull
*Cash in: 10 KB Swings 70/53
*Rest ~ 2 min Between Sets

2. AMRAP 10:
5
10
15
*TBA*

#crossfit #plattsburgh #crossfitplattsburgh

6/8/16

1. Barbell Strength:
A. 4×5 Strict Snatch Grip BTN Press
B. 4×10 Bench Press, Across.
C. 4×15 Unbroken Dead Lifts, Perfect form heavy as possible.

Extras:
 9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

#crossfit #plattsburgh #crossfitplattsburgh

6/7/16

1. 6 rounds of:
AMRAP 2: 25 Jump Squats + Max reps of Power Cleans at 185/135
2 minute rest between rounds.

2. Mid-Line Conditioning
3-4 Giant Sets of:
10-15 Sec L-Sit or Hang
10-15 Back Extensions
20 Weighted Sit ups

Extras: Accessory Work Of Choice

#crossfit #plattsburgh #crossfitplattsburgh

6/6/16

Courtesy of Josh Bridges…
WOD: AMRAP 20:
6 Man Makers 40/25
6 Box Step-Ups

Pre or Post WOD Extras:
1. Snatch EMOMx10: 1 Squat Snatch
2. Snatch Accessory Work: 2×2 Snatch Pulls
3. Squat: 3-rep heavy Back Squat

6/3/16

1. 6 Rounds Of, AMRAP 2:00:
18/14 Cal Row + DB Thrusters 50/35
Rest 2 min between Rounds

Extras:
-Front Squat 3 x 3, Across

-Pull Accessory Work Of Choice

6/2/16

1. 5 Rounds For Time:
1 Lap Double KB Walking Lunges
10 Burpee Box Jumps

2. 5 Sets Of:
6-8 Strict Pull-ups
8-10 GHR

#crossfit #plattsburgh #crossfitplattsburgh

6/1/16

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1. With a running clock, Complete 12 rounds of:
1 Power Clean at 75% every 30 seconds

2. At the 10:00 mark: 10min AMRAP:
1 Lap KB Front Rack
10 TTB

Extras: 10 min of Gymnastics Press work of choice

#crossfit #plattsburgh #crossfitplattsburgh

5/31/16

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Some of the team post Murph 2016

1) Snatch
EMOMx10: 1 Squat Snatch

2) EMOMx8:
Odd: 20 Deads, 225/155
Even: 50 Double unders

EXTRAS: 10 min Mobility/ROM WOD

#crossfit #plattsburgh #crossfitplattsburgh

5/28/16

CFP NEWS:
-Normal hours today. Saturday CFP will be closed to attend the NorthEast Regionals at the Times Union Center in Albany. Car Pooling leaves the gym at 6am.
-Monday we will hold our annual 10 AM Memorial Day Murph. Please prepare to be here early to warm up and to review scaling options. First Heat starts at 10am sharp. Invite friends and family. BBQ to follow, bring some food to share.

1) 10 min Up Ladder:
1 Hang Sq Clean 135/95
1 Strict Ring Dip
1 Burpee
2 Hang Sq Clean
2 Strict Ring Dip
2 Burpee
ETC…

Extras:
10 min gymnastics weakness of choice
4 x 10 Accessory work of choice

#crossfit #plattsburgh #crossfitplattsburgh

5/26/16

1) 30 min AMRAP: Teams Of 2 Athletes: Alternating EMOM work/rest with partner
50 Pull-Ups
40 Box Jump Overs
30 Wall-Ball-Shots
20 T2B
1000m Row

2) Accessory/Mobility Work Of Choice

5/25/16

1) Complete AMRAP in 14 min:
8 Pistol Squats
10 DB Hang Power Cleans
12 Push-ups

Extras:
-Make up a Strength Piece from the week
-Accessory work of choice

5/24/16

1) Push Jerk + Jerk: Every 1:30 X 10 Sets
Start around 60% of your 1RM. Hold the bottom of the dip for 3 seconds.

2) Strict Press: 5 Sets Of 5, Across @ 80%
Warm-up as needed. Rest 90-120 seconds between sets.

3) Deadlift: 5 Sets Of 5 @ 80% 
Rest 2-3 minutes between sets. Same weight for all 5 sets.

#crossfit #plattsburgh #crossfitplattsburgh

5/23/16

CFP NEWS:
Box closed this Saturday, join us for a trip to the East Regional.
Murph: Memorial Day 10am

1) “Nancy”
400 meter run
15 Overhead squat 95/65 lbs
5 rounds for time

EXTRAS:
1. Snatch EMOMx10: 1 Hang Snatch
2. Squat: 5×3 Back Squats, across
3. Glute Ham Raise: 4 sets of 6-8 reps
Rest 90-120 seconds between sets. Add load/assistance as needed.

#crossfit #plattsburgh #crossfitplattsburgh

5/20/16

1) 1 Snatch EMOM x 10 sets:
No missed Reps here, quality of movement over bigger weights, squat snatch if you can.

2) For Time:
800m Run
15 TBA
15 TBA
15 TBA
800m Run

#crossfit #plattsburgh #crossfitplattsburgh

5/19/16

1) 5 Sets With Purpose:
20 Cal Airdyne
15 Jump Squats
10 KB Front Rack Box Step Ups
5 Heavy Hang Cleans
Rest Exactly 2 min Between Sets

Extras:
1) Dumbbell Stiff Leg Deadlift: 4 Sets Of 12-15
2) Dumbbell Bent Over Rows: 4 Sets Of 12-15
Rest 90-120 seconds between sets. Heavy as possible.

5/18/16

1) For Max Reps EMOM x 7 Sets
:45 Strict Toes-To-Bar
:45 Heavy Floor Presses
 :45 KB Swings 70/53
Rest

2) 4 Sets Of:
Row 500m Hard
Row 500m Easy

3) Accessory Work Of Choice

5/17/16

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1) For Time:
27-21-15 Wall Balls 20/14
21-15-9 Power Snatch 95/65
15-12-9 Handstand Push-Ups

2) 14 Minute EMOTM:
Odd – 200m Run
Even – 6-8 DB Curls + 6-8 DB Strict Press
*Scale weight as needed to fit in the time window.

5/16/16

1) Front Squat: 5 Reps Every 2:00 x 5 sets
Start around 60% of your 1RM. Build.

2) Back Rack Split Squats: 7/side Every 2:00 x 4 sets
Load with around 30-40% of your 1RM Back Squat. Perform all 7 reps on 1 Leg before switching to the other.

3) 3 rounds AQAP:
50 Double-unders
21 Lateral Burpees o/bar
12 Deadlifts 275/185

5/13/16

1) AMRAP: 15 min
200m Lateral Shuffle
12 Shoulder 2 OH 135/95
9 Front Squats
6 Thrusters

Extras:
1) 5 Sets Of:
15 Glute ham raise
15 GHD Sit-ups
Accessory Work Of Choice

5/12/16

1) Tabata This:
Double KB Walking Lunges 53/35 (Gym Length = 1 Rep)
Burpee Broad Jump (Gym Length = 1 Rep)
Bear Crawl (Gym Length = 1 Rep)
C2B Pull-ups
*Tabata interval is 20sec of work, 10sec of rest for 8 sets. All sets done with one movement before moving to the next.

Extras:
5 Sets Of:

200m Lateral Shuffle
Max Effort Strict + Kipping HSPU

5/11/16

1) Every 4 Min for 6 Sets:
5 Heavy Bench Press @ 70% or Better
5 Heavy Deadlifts @ 70% or Better
20/15 Cal Row

2) Accessory Work Of Choice

5/10/16

1) 12 Minute EMOTM:
Odd – 200m Run
Even – DB Muscle Clean + Strict Press 40/25

2) Hang Snatch Every 1:00 X 10 Sets
Start around 60% of your 1RM Snatch. Build as heavy as deemed fit.

3) 8 Minute Up Ladder:
4 Toes-To-Bar
4 OH Squat 96/65
Workout goes 4+4, 8+8, 12+12, 16+16, and so on until 8 minutes is up.

5/9/16

1) 3 Rep Touch and Go Squat Clean: Establish a Max For the Day
Rest as needed between sets. 20 min Cap.

2) Complete For Max Repetitions:
Min 1-4: Muscle-ups
Min 4-7: Wall Balls 20/14
Min 7-9: Clean and Jerk 135/95

5/6/16

1) 10 min Back Squat: Build to a Heavy 3
Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier.

2) 10 min Pause Front Squat: Build to a Heavy 3
Pause 3 Seconds below parallel. Rest 2-3 minutes between sets. 

3) AQAP:
Run 800m
21 Clusters 95/65
Run 400m
15 Clusters 95/65
Run 200m
9 Clusters 95/65