April 20 2015

20 Power Cleans 95/65
20 Box Jumps (24/20)
15 Power Cleans
15 Box Jumps
10 Power Cleans
10 Box Jumps
5 Power Cleans
5 Box Jum

April 18 2015

2 Rounds
800m run
15 medball Burpees (10/14)
15 Tuck Jumps
15 Medball Slams
400m Run
15 Medball Burpee (10/14)
15 Tuck Jumps
15 MedBall Slams (10/14)

Isabel

The signs are complete

These are going up tomorrow!!!!

30 Snatches for Time

135/95

April 16 2015 CrossFit at Nyack Fitness

STRENGTH

Turkish Get ups

4 Sets

5 per arm 

WOD

4 Rounds

15 KB swings (32kg/24kg)

20 Double unders

April 15 2015 CrossFit at Nyack Fitness

Kettlebell Cleans

5 Sets

10 Cleans

Five per arms

Start with light weight

For Time

30 Calorie Row

30 Deadlifts

30 Burpees

April 14 2015 CrossFit at Nyack Fitness

Partner WOD
3 Rounds
One partner
100 meter Farmer Carry(24Kg/16Kg)
Partner 2
Complete as many
10 meter side shuffles
in that time (For a side shuffle to count the heels must touch the ground at some point during each shuffle) In other words you can't remain on the balls of your feet.
Coaches try and keep athletes with neutral feet, limit external rotation of their feet.
then switch
Partner 1
20 alternating DB snatches(45/25)
Partner 2
Max Wall balls
Ball must hit the mark and glutes must break parallel (coaches will no rep you)
Then switch 

Score is total side
shuffles
and wall balls
And Time

April 13 2015 CrossFit at Nyack Fitness

STRENGTH

Romainian Deadlifts

5 Sets

7 Reps

WOD

3 Rounds
5 Hand Stand Push Ups
(Scaled kick up to a negative HSPU)
(Scaled kick ups and hold 5 seconds each rep)
15 Hand Release Push Ups
200 m Med Ball Run