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7/22/16

*No 6:30 pm workout this Friday 7/22. Come join us to watch the CrossFit Games! See our facebook page for details!


1. Complete For Time:

800m Row
60 Thrusters 115/75
400m KB Farmers Carry 53/35
20 Burpees Over Bar

2. Accessory Work Of Choice

7/21/16

*No 6:30 pm workout this Friday 7/22. Come join us to watch the CrossFit Games!

1) 40 minute EMOTM:
Movement 1 – Run 200m
Movement 2 – Gymnastics/Skill
Movement 3 – Non-Monostructural Conditioning
Movement 4 – Barbell

7/20/16

*No 6:30 pm workout this Friday 7/22. Come join us to watch the CrossFit Games!

1. Back Squat: 4 x 6 Reps
All Sets Heavy, Build as you can.

2. 10 min AMRAP:
10 KB Swings 70/53
15 Push-Ups
20 DU’s

7/19/16

1. Run 2 x 800m, Rest 2 min Between.

2) 7 Minute Up Ladder:
3 Dumbbell Squat Cleans 50/35
3 Chest-To-Bar Pull-Ups
Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extras:

5 Sets Of:
2-3 Rope Climb 15ft
5-10 Handstand Push-Ups

Tempo Strict Ring Dips: 5 Sets Of 3
Rest 90-120 seconds betweens sets. Add load if able. 3 second Descent, 3 second Hold in bottom.

7/18/16

1. 4 rounds for time of:
8 Snatch 135/95
10 S2OH
12 Forward Lunges (Back Rack)

2. Accessory Work Of Choice

7/15/16

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1) 1 + 1/4 Back Squat: 3 Reps Every 2:00 X 5 Sets
Start around 60% of your 1RM. Build as you can. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep. 

2) AQAP:
50 Box Jumps 24/20
100 Single Arm Alternating Dumbbell Snatches 50/35
50 Box Jumps

7/14/16

1. 5 Rounds For Reps:
:60s Assault Bike (Cals)
:60s Burpee Toes 2 Bar
:60s Dog Sled (Laps)
:60s Row (Cals)
:60s Deadlifts 275/185
Rest 2 min
*10s Transition time between movements*

7/12/16

1. Teams Of 2: AMRAP 7:
ME KB Swings
*Partner A rests in Parallel wall sit while partner B does KB swings, Partner must be in wall sit position for KB reps to count. Score is total reps*

2) 20 Minute EMOTM:
Odd – 5 Bench Press
Even – 5 Close Grip Upright Barbell Row
Warm-up as needed. Start around 60% of your 1RM Bench Press. For Upright Rows (or High-pulls) start around 30-40% of your bodyweight and climb accordingly. Range of motion should be barbell to the clavicle or higher. Barbell rows STRICT.

7/12/16

1) OH Squat: 3 Reps Every 2:00 X 5 Sets

2) 5 Giant Sets Of:
20 Toes-To-Bar
ME HSPU
5 Weighted Ring Dips
5 Supinated Strict Chest-To-Bar Pull-Ups
*Ring Dips and Strict Pull-ups Heavy As Possible*
*With Purpose between movements, Rest no more than 2 minutes between sets*

7/11/16

-40 min Time Cap to complete both parts today-
Part 1:
50 WB-Shots
Run 1 Mile
50 WB Shots
Run 1 Mile
Part 2:
Establish A Heavy 1 Rep Clean & Jerk
*Record time you complete part 1 and Heaviest Lift in part 2*

7/8/16


1) Pause Front Squat: 3 Reps Every 2:00 x 5 sets
Start at a challenging weight, increase weight each set. 3 Second pause in bottom. NO bouncing in bottom.

2) AMRAP 15 Min:
5 Front Squats 165/115
10 HSPU
15 C2B Pull-ups

7/7/14

1. For Time:
Row 1000m
30 Burpee Box Jump Overs 30/24″

2. 10 Sets Of:
3 Bench Press + 5 Supinated Bent Over Barbell Rows
*Heavy As Possible, Rest 60~90s between Sets

7/6/16

1. 12 min drill Power Snatch:  Build to heaviest 3 Reps in 20 seconds

2. 3 rounds AQAP:
15 Dumbbell Shoulder-to-Overhead 50/35
 15 Kettlebell Swings 70/53
400m Run

Extras:
-Dumbbell Overhead Tricep Ext: 4 sets of 10-15 reps.
-L-Sit: Accumulate 3 minutes

7/5/16


1) Pause Back Squat: 3 Reps Every 2:00 x 5 sets
Start around 60% of your 1RM. Pause in the bottom of the Squat for 3 seconds, no bouncing to get back up.

2) 3 rounds AQAP:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Front Squats 155/105
50 Double-unders

Extras: Good Morning: 10 reps x 5 sets
Focus should be on positioning over loading.

7/1/16

CFP Holiday Weekend Schedule: Saturday 9-11am. Gym Closed Sunday and Monday, Regular hours for Tuesday.  

1) Back Squat: 1 Rep Every 1:30 X 10 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Use this as an opportunity to Establish a 1RM. Be smart, be safe.

2) AMRAP 8:
Burpee Facing Box Jumps 24/20
*EMOM 6 Deadlifts 225/155*

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

IMG_0361

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