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Friday

WORKOUT 17.5 Rx’d (Ages 16-54)
10 rounds for time of:
9 thrusters
35 double-unders
M 95 lb. F 65 lb.

Thursday

Open Athletes:
1. 20 min Mono-structural Conditioning work of choice
*Break this into interval sets as desired, i.e: 1:30 on/30s Off

2. 20 min Mobility or Skill work of choice
*Focus on areas that feel tight from this past weeks training,
*Skill work should include movements you are not efficient in.

Non Open Athletes:
1. 5 Sets With Purpose:
15 Box Jumps 30/24
12 Bench Press (Heavy As Possible Unbroken)
9 Power Cleans (Heavy As Possible Unbroken)

Wednesday

1. EMOM x 20:
6-10 Strict Pull-ups
6-10 Push Press Heavy
6-10 Strict T2B
6-10 Strict Ring Dips
*Add weight as needed, shoot for the upper end of the range to start

2. Back Rack Split Squats: 5/side x 5 Sets

Extras:

Accessory Weakness of choice

Tuesday

1. AMRAP 20:
30 DU’s
5 Hang Squat Cleans 155/105
7 Burpees over your barbell

Extras:

– 5 x 10 Upright Barbell Row

– 5 x 10 Strict Barbell Press
– Accessory Weakness Of Choice

Monday

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1. Tabata Assault Bike

2. “Framanda”
21-Thrusters 95/65
9 Ring Muscle-Ups
15 Thrusters
7 Ring Muscle-Ups
9 Thrusters
5 Ring Muscle-Ups

Extras:
– Tabata Hang Squat Clean Thrusters 135/95
20s on/10s off x 8 Sets

Friday

17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups

Thursday

Open Athletes:
1. 20 min Mono-structural Conditioning work of choice
*Break this into interval sets as desired, i.e: 1:30 on/30s Off

2. 20 min Mobility or Skill work of choice
*Focus on areas that feel tight from this past weeks training,
*Skill work should include movements you are not efficient in.

Non Open Athletes:
1. AMRAP 20:
5 Pull-ups
7 S2OH 75/55
9 Back Squats 75/55

Wednesday

gena

1. Back Squat: 5-5-5
Warm up as needed. All Sets 75% or Better.

2. 6 RFT:
10 Hang Power Cleans 135/95
36′ Burpee Broad Jump
20 Med-Ball Sq Cleans
36′ Burpee Broad Jump

EXTRAS:

HSPU or HS Walk Practice.

Tuesday

scott-bright

1. AMRAP 15:
40s Deadlift 225/155
20s Rest
40s DU’s
20s Rest
40s HSPU (Open Standards)
20s Rest

Extras:
– 4 x 15-20 GHD Situps + 15-20 Hip Extensions
– Accessory Work Of Choice

Monday

arielle

1. Complete for time:
21-18-15-12-9-6
DB Thrusters
Row (Cal)

Extras:
EMOM x 10: Squat Clean + Jerk
All Sets 75% or Better

Friday

dscf4986

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Wednesday

amelia

1. Like Fight Gone Bad:
1:00 Row Cal
1:00 S2OH 95/65
1:00 C2B
1:00 DU’s
1:00 Rest
*Repeat 3 Times

2. Work on a weakness of choice that has yet to appear in the open

Tuesday

dscf7707

1. For Time: 20min Cap
10-9-8-7-6-5-4-3-2-1 Deadlift 225/155
10′ Handstand Walk between sets

2. AMRAP 6: Back Squats @60-65%

Monday

liv

A. AMRAP 7:
5 Power Cleans 115/75
5 Thrusters 155/75

B. Power Snatch + 3 OHS

Build to your best lift of the day

C. Accessory Work Of Choice

Thursday

A. 20min Run, Row, Bike, Dog Sled, Du’s
40s @ 75%
20s Rest

B. E2MOM x 10 Sets: *Choose a weakness of choice
*Pick a rep range you can maintain, focus on efficiency*

Wednesday

1. 10 min to establish a Max Distance Unbroken Handstand Walk

2. 5 RFT:
10 DB Hang Clean & Jerk 50/35
20 Sit-ups
30 Body Squats

Extras: Back Squat 2-2-2-2-2:

Build to a Heavy 2.

Tuesday

image1-3

A. AMRAP 10:
3 Deadlifts 185/125
3 Muscle-Ups
6 Deadlifts
3 Muscle-ups
9 Deadlifts
3 Muscle-ups
12 Deadlifts
ETC…

B. Gym Length OH Walking Lunge x 7 Sets

Rest 2 min between sets

Monday

Reminder: Don’t forget to submit your Open scores by 8pm tonight. Also don’t forget to join the team CrossFit Plattsburgh!

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A. EMOM x 10: Clean & Jerk
Build to 90% if possible.

B. 2 Rounds For Reps:
2:00 Wall-Ball-Shots
2:00 T2B
2:00 Row For Cals
Rest 2:00

Thursday

A. 20min Run, Row, Bike
1:00 Hard
1:00 Easy

B. E2MOM x 10 Sets: *Choose a weakness of choice
*Pick a rep range you can maintain, focus on efficiency*

Wednesday

CFP News: For the open season we will be running open workouts Friday from 4:00-7:30pm and Saturday from 9am-12. Heats will run first come first serve. Please plan to come and hangout before and after your workout. If you can not do your open workout during these times you must make arrangements with one of our coaches to do the workout. The first Open announcement is this Thursday 8pm at games.crossfit.com. Sign up if you haven’t!!

A. Split Jerk 1-1-1-1-1
Take 15 min clock to find a Heavy Single.

B. 5 RFT:
Cash In 30/20 Cal Assault Bike
Then,
20 HR Pushups
50 Du’s
20 Box Jumps

 

Tuesday

CFP News: For the open season we will be running open workouts Friday from 4:00-7:30pm and Saturday from 9am-12. Heats will run first come first serve. Please plan to come and hangout before and after your workout. If you can not do your open workout during these times you must make arrangements with one of our coaches to do the workout. The first Open announcement is this Thursday 8pm at games.crossfit.com. Sign up if you haven’t!!

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A. 13 min AMRAP:
50 Cal Row
40 OHS 95/65
30 SDHP 95/65
20 Burpee o/Bar
10 Bar MU’s

Extras:
– Back Rack Lunges 5 x 5/side
Or
– Deadlift 3-3-3-3-3

 

Monday

CFP News: For the open season we will be running open workouts Friday from 4:00-7:30pm and Saturday from 9am-12. Heats will run first come first serve. Please plan to come and hangout before and after your workout. If you can not do your open workout during these times you must make arrangements with one of our coaches to do the workout. The first Open announcement is this Thursday 8pm at games.crossfit.com. Sign up if you haven’t!!

A. 10 min AMRAP:
2 DB Thrusters
2 C2B Pull-ups
4 DB Thrusters
4 C2B Pull-ups
ETC…

Extras:
– Squat Clean 1-1-1-1-1, Build.

Friday

CFP News: The Open Is Coming, Sign Up HERE

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A. AMRAP 2:
Wall-Ball-Shots

B. E2MOM x 5 Sets: 1 Pause Front Squat + 2 Front Squats
Pause For 3 Seconds Just Below Parallel, Build.

C. 12 min AMRAP:
10 Alternating DB Snatch (50/35)(20/10)
8 Burpee Box Jump Overs

Thursday

A. 5 Rounds Of:
40s Assault Bike Cals
20s Rest
40s OHS 75/55
20s Rest
40s Row Cals
20s Rest
40s Du’s
20s Rest

B. Make Up Something Missed From The Week

Wednesday

A. 20 Turkish Get Ups For Time 50/35

B. 7 Sets For Max Reps:
ME T2B + ME Hang Clean 135/95 + ME S2OH 135/95
*No dropping the barbell between lifts*
*Rest Exactly 2 min Between Sets*

Tuesday

If you are interested in competing (for FUN) in the Open check out all the info and cool pages at THIS LINK. Any one can participate as long as you have most of the basic movements we do in the gym.

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A. 3 Rounds For Reps
AMRAP 2: Row Cals
AMRAP 2: Back Squat 225/155
AMRAP 2: MU’s
AMRAP 2: KB Swings
Res 2 min

Extras:

Body Weight Weakness of choice E2MOM x 5 Sets
GHD Sit-ups 3 x 25

Monday

Attention CFP: 6am workout canceled due to the storm. Regular schedule for remainder of the day.

The Open Season is upon us, first workout announced February 23rd!! Sign up at games.crossfit.com. We will be running Open workouts Friday night and Saturday morning.

Warm-up: Take 10 Min work on a weakness in par B. This should be a movement that you are not strong in or efficient in. 

 A. Hang Snatch 1-1-1-1-1, Build

B. 5 Sets for Max Reps:
30 seconds of DB Squat Cleans 50/35
Rest 30 seconds
30 seconds of HSPU (Open Standards)or HR Push-ups or Strict DB Press
Rest 30 seconds
30 seconds of C2B 
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
Note scores by movement…e.g., HSPU 20/18/16

Friday

A. Open workout 11.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145/100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10′ target/14lbs to 9′ target

B. Accessory Work Of Choice

Thursday

The CrossFit Open registration is live! Register at games.crossfit.com 

A. Strict press 5-5-5

B. Snatch Grip BHTN Strict Press 3-3-3

C.) 7 Rounds For Time
13 Box Jumps
11 Burpees Over Bar
9 Floor Press 155/105

Wednesday

idlc

A. Complete as many rounds and reps as possible in 10 minutes of:
30 Deadlifts (135/95 lbs)
20 Front squats (135/95 lbs)
10 Muscle-ups
*Work on 10 Dips for MU Scaling

Extras:
Back Squat:
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80-85%
*Set 6 – 4 reps @ 85-90%
Rest 2-3 minutes between sets.

Tuesday

The CrossFit Open regisration is live! Register at games.crossfit.com 

A. Every two minutes, for 20 minutes (10 sets): Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 90, 90, 95+

B.
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 800 Meters/600m
115/75 lb Power Snatch x Max Reps

Rest 5 minutes, and then when the clock hits 10:00, perform the following…

Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 800 Meters/600m
Toes to Bar x Max Reps

Rest 5 minutes, and then when the clock hits 20:00, perform the following…

Complete as many reps of HSPU as possible in 5 minutes of:
Row 800 Meters/600m
HSPU x Max Reps

Monday

Congratulations to Kyle, Kat, G.T, Kris, Gena, Lindsey for such awesome performances at this weekends competition!

A. AMRAP 20:
20′ OH DB Walking Lunge 50/35

8 Burpees
20′ OH DB Walking Lunge
8 C2B

Extras:

Single Leg Double KB RDL 4 x 8/side
10 min MU cycling practice

Friday

CFP News: Gym Closed Saturday. Come support our members competing at CrossFit Mohawk Valley this Saturday! Details at the gym.
1. For Time:
Row 1000/800m
50 Thrusters 75/55
 50 SDHP 75/55

2. 5 Giant Sets With Purpose Of:
10 Heavy Bench Press
10 Heavy Barbell Row
10 HSPU
10 DB Curls

Thursday

CFP News: Gym Closed Saturday. Come support our members competing at CrossFit Mohawk Valley this Saturday! Details at the gym.

1. EMOM x 24:
ME DU’s
ME Sit-ups
ME Box Jumps
ME Laps Farmers Carry 70/53

2. Make Up Something Missed From The Week

Wednesday

CFP News: Gym Closed Saturday. Come support our members competing at CrossFit Mohawk Valley this Saturday! Details at the gym.

A. Every two minutes, for 10 minutes (5 sets):
Front Squat x 2 reps @ 85-90%

B. Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes. Increase load each set, working to the heaviest 5-rep set possible.

C. Three (Sprint) sets for times of:
135/95 Squat Clean x 9 reps
135/95 Push Jerks x 12 reps
Chest-to-Bar Pull-Ups x 15 reps
Rest Exactly 1 Min Between Sets

Tuesday

CFP News: Gym Closed Saturday. Come support our members competing at CrossFit Mohawk Valley this Saturday! Details at the gym.

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A. Warm-up accordingly for B. *Shoulder, midline extension, hip mobility*

B. Every two minutes, for 12 minutes (6 sets):
OHS x 3 reps, Build

C. AMRAP 12:
Row 500/400 Meters
 40 Toes to Bar
30 Burpees o/bar
AMRAP Power Snatches (115/75 lbs)

Monday

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A. “Karen” in as few sets as possible:
Rest EXACTLY 60 seconds if you drop the ball, then go again for max unbroken reps. Goal is 6 sets or fewer. Note total sets taken and total time to complete 150 reps.

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

Extras
Three sets, not for time, of:
Barbell Curls x 8-12 reps
Rest 60 seconds
Weighted Pull-Ups x 4-6 reps
Rest 60 seconds
Weighted Back Extensions x 6-8 reps 

Friday

1) OH Split Squat: 3 Reps/side Every 2:00 X 5 Sets
Warm-up thoroughly. Build as heavy as deemed fit.

2) Front Squat: 10 Reps Every 2:00 X 3 Sets
This should be done as a continuation of your OH Split Squats starting at 10:00 on the clock. Build.

3) 3 Rounds AQAP:
27 Box Jumps
21 HR Push-Ups
15 Power Cleans 115/75

Extra Work:
Bent Over Supinated Barbell Rows: 4 Sets Of 8
Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

Thursday

1. 10 Min AMRAP:
20m Bear Crawl
10 KB Swings 70/53

Extras: Weakness work of choice or make up from the week