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9/1/16

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1. 10 min Up Ladder:
1 Burpee Box Jump Over
1 DB Hang Clean 50/35
2 Burpee Box Jump Over
2 DB Hang Clean 50/35
ETC…

2. Make Up A Missed Lift From The Week

8/31/16

1. 20 Min Cap:
RUN 1 Mile
In remaining time:
From the floor OHS 5-4-3-2-1

2. 7 Sets Of:
ME MU’s + ME Dips
OR, ME Dips + ME Push-ups
rest as needed between Sets

 

8/30/16

1. With a running clock
at the 0:00
AMRAP 5
15/12 Cal Row
10 TTB
at the 10:00
AMRAP 5
15/12 Cal Row
15 KBS, 2/1.5-pood
at the 20:00
AMRAP 5
15/12 Cal Row
10 Thrusters, 95/65

2. Extras: 50 Strict L-Pull ups for time

8/29/16

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1. Clean
1RM with at 2 second pause 1″ off the floor

2. Squat

Front Squat, Find a Heavy 2
Back Squat, 4×6 across

3. Strength Accessory
5 Sets with purpose:
 12 Weighted Push-ups
12 Unbroken Dumbbell Reverse Lunges
9 Unbroken Dumbbell Straight leg Dead Lifts
*Rest as little as possible between rounds

8/26/16

1. 3 RFT:
Cash In: 15/10 Cal Assault Bike
15 Deadlifts 225/115
15 HSPU

2. 5 RFT:

4 Mu’s or 8 Ring Dips
40 DU’s

3. Accessory Work Of Choice

8/24/16

1. AMRAP 18:
200m Run
200m Farmers Carry 53/35
200m Run
200m OH Plate Carry 45/35
200m Run
200m Lateral Shuffle
200m Run
200m Goblet Carry 53/35
200m Run

2. Make Up A Lift From The Week

8/24/16

1. For time: 12min CAP:
20 Back Squats, 155/105
20 Back Squat, 185/135
20 Back Squats, 225/155
*No Racks. 1 Bar.
Rest 5 min
2. For time: 12min CAP:
20 Push Press, 135/95
20 Push Press, 155/105
20 Push Press, 185/135
*No Racks. 1 Bar.
Rest 5 min
3. For time: 12min CAP:
20 Hang Power Clean, 155/105
20 Hang Power Clean, 185/135
20 Hang Power Clean, 205/155
*No Racks. 1 Bar.

8/22/16

1. 5 Min OHS Practice

2. 4 Rounds For Reps: 50s on/10s Off

SDHP 95/65
Box Jumps
T2B
Row (Cals)
Rest 1 min

8/22/16

1. Back Squat, 3×6 Across

2. “Tiger Blood”
3 RFT:
400m Run
10 Clean and Jerks, 135/95

– Extra Accessory: 4 Giant Sets* of:
6 DB Bulgarian Split Squats, 6/ea. side
6 Weighted Chin ups
6 Close Grip Bench Press
6 Romanian Dead Lifts
*A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.

8/19/16

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1. 2 Rounds For Reps:
2 min ME Power Snatch 95/65
2 min ME AB-Mat Sit-ups
2 min ME Cal Row

2. Strength
6×4 Back Squats, across

8/18/16

CFP NEWS: Check out our Facebook page for Fall membership specials!

1. 4-5 Sets With Purpose:
20 Cal Assault Bike
15 HSPU
15 Dips
15 Push-ups
Rest 2:00

8/17/16

1. 10 x Boynton Ave Hill Sprints

2. Strength Conditioning
4×8 unbroken Cleans, climbing – rest as needed

3. Strength Conditioning
3×10 Bench Press, climbing – rest as needed

8/16/16

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1.3 RFT:
60 DU’s
40 Jump Lunges
15 KB Swings 70/53

2. Strength Accessory

A. 3×6 Back Rack Bulgarian Split Squats
B. 3×8 Stright Leg Deadlifts
C. 3×8 Accessory Work Of Choice

8/15/16

1. For Time:
15 Overhead Squats, 15 Chest to Bar Pull-ups
15 Squat Snatches, 15 Chest to Bar Pull-Ups
15 Front Squats, 15 Chest to Bar Pull-Ups
15 Squat Cleans, 15 Chest to Bar Pull-Ups
Rx – 95/65

2. Choose your weakest movement from part 1, build to a heavy 5RM in that movement.

8/12/16

1. 15 min back Squat
Build to a heavy single.

2. Conditioning

1 RFT:
70 Wall-Ball-Shots
50 Calorie Row
30 Cleans, 205/135

Extras: 3 x ME Mu’s or work on progressions

8/11/16

Meanwhile in Rio…

1. Complete For Time:
30 DB Box Step Ups, Alternating Legs (50’s/35/s)
30 DB Thrusters
30 Burpee Jump Over The Box

2. Make Up A Lift From The Week

8/10/16

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1. EMOMx10
5 Cleans Heavy as Possible
10 HSPU – do as many as possible strict

Extras:  Oly Lift:
1 Heavy Snatch
1 Heavy Clean and Jerk
 

8/9/16

1. Dead Lift 12 min Cap:
Work up to a heavy 2
*Used bands or chains if desired*

2. Conditioning
4 Rounds Of
25 GHD Sit-ups or 15 Strict T2B
Row 500m
Run 400m

8/8/16

1. Conditioning
AMRAP 3 x 4 Rounds
5 Front Squats 185/125
10 KBS 53/35
Rest 1:00 Between Rounds

Extras:
 – Snatch – Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch
– 3×6 Back Squat
 – Pull work – 5 Sets Of: 5 strict C2B + 5 bar muscle ups + 5 Kipping C2B Pullups + 5 Kipping Pullups

8/5/16

1) “Fight Gone Bad”
3 Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20″)
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest

2) Accessory Work Of Choice

8/4/16

1) 24 minute EMOTM:
Movement 1 – Run 200m or Row 250m
Movement 2 – Barbell Strict Press 8-12 Reps
Movement 3 – Squats 30-40 Reps
Movement 4 – Barbell Curl 8-12 Reps

8/3/16

1. Max Rep Conditioning
Alternating Tabata (:20s on/:10s off):

Step Forward Lunges (53/35 KB’s)
TTB

2. Weightlifting + Gymnastics Conditioning
OTM x 6 – 1 Snatch (90%)

Rest 4:00
OTM x 6 – 1 Squat Clean and Jerk (90%)
Rest 4:00
30 MU for time (50 Pullups+50 Dips)

8/2/16

1. Conditioning
200 DU’s
21 Deadlifts (225/155), 21 Burpees over Bar
15 Deadlifts (225/155), 15 Burpees over Bar
9 Deadlifts (225/155), 9 Burpees over Bar,

2. Bench Press

Build to a Heavy Set of 5

8/1/16

1. E2minOM Back Squat: 
5 – 4 – 3 – 2 – 1, Build throughout

2. Complete for time:
800m Row
40 KBS 53/35
600m Row
20 DB Clusters 50/35
400m Row

Extras: 5min to Find Each, Rest 1min Between Sets
 2 Hang Squat Snatches (build)
2 Hang Squat Snatches below knee (build)
1 Squat Snatch (build)

7/29/16

1. Conditioning
20 Burpee Jump Over The Box
1 Round of DT
15 Burpee Jump Over The Box
1 Round of DT
10 Burpee Jump Over The Box
1 round of DT

2. Front Squats OR Deadlifts: 3×8

7/28/16

1. Complete For Time:
1 Mile Assault Bike
1000m Row
1 Mile Run

2. 15 min Gymnastics work of choice

– HSPU, Pullups, Muscle-ups, L-positions, HS Walk, T2B etc…

7/27/16

1) Complete in order: *ADD 1 Heavy Tire Flip during each rest period*

A. Floor Press: 5 Sets Of 7
Rest 2-3 minutes between sets. Heavy as possible across.
B. Single Arm Dumbbell Rows: 3 Sets Of 20/Side

Rest 90-120 seconds between sets. Heavy as possible. Keep them strict.
C. Strict Ring Dips: 10-9-8-7-6-5-4-3-2-1 Unbroken

Rest as little as possible between sets. Heavy as possible
D. GHD Sit-Ups: 5 x 20reps

7/26/16

1) EMOTM X 10 Sets
A. Power Snatch: 3-3-3-2-2-2-2
B. Snatch 1-1-1-1
Start around 60-70% of your 1RM. For all the 3’s and 2’s these should be done as Touch-and-Go. Squat Snatch your singles.

2. “Strict Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Strict Pull-ups

7/25/16

1. 8 Back Squat Every 2:30s x 4 Sets
Start around 60% and Build as necessary.

2. For Time:
21-15-9
SDHP 115/75
HSPU

EXTRAS: Accessory weakness of choice

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

#crossfit #plattsburgh #crossfitplattsburgh

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

#crossfit #plattsburgh #crossfitplattsburgh

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

#crossfit #plattsburgh #crossfitplattsburgh