bpetersen

Wed, 052318

#wcw and little throwback

#

De-load week continues

#

Join us for WL 101 as we kick off another class on Wed’s. 6:30p on side 2. Join us!

#

De-load week continues

A. OHS work – 18 minutes. From PVC and squat mobility all the way up to 1RM for those with Proper movement.

C. amrap 11

1k row

40 dB front squats 35/20’s

4 rope climbs

*db must be held

In hand. Not leading up on shoulders or resting on shoulders. Must hold!

Monday, 052118

We all couldn’t be more proud of you. 110%, start to finish. You simply can’t ask more yourself. Head up, eyes forward. . . We love you coach Chase.

#

A. Clean + Hang Clean + Jerk ; to max in 16–8 minutes

B. AMRAP 10

5 Power Cleans 155/108

100m shuttle run

15 wall balls

Friday, 051818

Get your CrossFit Free East Regionals T’s and Tanks at the gym! See everyone in Albany! – stay tuned for section announcement so folks are sitting / can sit, together.

#

Weekend schedule:

Schedule update:

Friday – Sunday

Friday: 5:30a, 6:30a, 5:30p

Saturday- 9a only

Sunday- closed

#

All:

3 rds

1k row

100 double unders

800 m run

Rest 2 min between rds

*time cap with class

#

Post class:

Becomplete:

1. Bodyweight weight bench press. X 5 reps x 4 sets. Rest :90

2. weighted pull-ups 5 setS of 4 reps

3. pendlay row 4×6 heavy

4. dB sa row 8-10’reps x 4 sets

5. Crossover symmetry

Thursday, 051718

Get your CrossFit Free East Regionals T’s and Tanks at the gym! See everyone in Albany! – stay tuned for section announcement so folks are sitting / can sit, together.

#

Weekend schedule:

Schedule update:

Friday – Sunday

Friday: 5:30a, 6:30a, 5:30p

Saturday- 9a only

Sunday- closed

#

Team Thursday:

A. Front SqT x 3 + 2 jerks; in 16 minutes from rack

Rest 2-3 minutes

B. Amrap 5 alt 1/1

10/8 cal row

6 burpee onto plate

4 hspu

Rest 1 min

B. AFAp

125/100 cal row

100 burpee bj over 24//9

75 hspu

50 partner abmat sit-ups (passing wall ball)

25 dB manmaksrs

Wed, 051618 Fu/Fi

What an amazing challenge! Congrats to everyone who participated.

#

Schedule update:

Friday – Sunday

Friday: 5:30a, 6:30a, 5:30p

Saturday- 9a only

Sunday- closed

#

Fu / fitness:

A. Push press – 5 and 3rm

B. Amrap 14

14 c2b / pull-ups

28 wall balls 20/14 to 10’

10 dB power cleans 50/35’s

15/12 cal bike

:

#

Post class

Becomplete:

1. Ski erg : 2 x 1500m repeats – rest 4 min build the 1st 500m and hold the effort for the last 1000m

2. kb single arm oh – 50’ static walk. Hold same weight DB in front rack opposite side. X 6 sets each arm

3. 100 banded scap squeezes + 100 banded face pulls + 100 banded up right rows + 100 band dislocates

Wed, 051618 P

What an amazing challenge! Congrats to everyone who participated.

#

Schedule update:

Friday – Sunday

Friday: 5:30a, 6:30a, 5:30p

Saturday- 9a only

Sunday- closed

#

Performance:

A. Push press – 5 and 3rm

B. Conditioning:

3 rds afap

21 c2b pullups

42 wall balls 20/14 to 10’

9 hang power cleans 205/133

15/12 cal bike

:

#

Post class

Becomplete:

1. Ski erg : 2 x 1500m repeats – rest 4 min build the 1st 500m and hold the effort for the last 1000m

2. kb single arm oh – 50’ static walk. Hold same weight DB in front rack opposite side. X 6 sets each arm

3. 100 banded scap squeezes + 100 banded face pulls + 100 banded up right rows + 100 band dislocates

Tuesday, 051518

A. Front Rack Step UPS : 12-16 alt steps x 4-5 heavy Sets

B. 3 rds

12 double kB hang snatch 53/35’s

35 double unders

200m run

10 box jumps 30/24

10 burpees over kb’s

Rest 4 minutes between

*modify to DB or even to single arm DB snatch (hang)

#

Post class:

Becomplete:

1. 7-10 rounds of 50m bodyweight sled push + legless rope climb (up and down)

2. 200m slam ball throw (alt left twist vs right twist)

3. 10-15 of scap / thoracic work

*modify work accordingly. See coach.

Scroll to Top