20 Box Jumps (24/20)
15 Power Cleans
15 Box Jumps
10 Power Cleans
10 Box Jumps
5 Power Cleans
5 Box Jum
27-21-15-9 reps for time of:
Row (calories)
Thrusters
M 95 lb. F 65 lb.
Sunday, April 19, 2015
April 20 2015
20 Box Jumps (24/20)
15 Power Cleans
15 Box Jumps
10 Power Cleans
10 Box Jumps
5 Power Cleans
5 Box Jum
Friday, April 17, 2015
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)
Thursday, April 16, 2015
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
Tuesday, April 14, 2015
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
Monday, April 13, 2015
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
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
shuffles
and wall balls
And Time
Sunday, April 12, 2015
April 13 2015 CrossFit at Nyack Fitness
STRENGTH
Romainian Deadlifts
5 Sets
7 Reps
WOD
3 Rounds5 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
Saturday, April 11, 2015
April 11 2015 CrossFit at Nyack Fitness
5 sets of 10 Calorie Row
5 Sets of Tennis Court Sprints
(Partner holds Plank)
5 Sets of Hill Sprints
5 sets of Tennis Court Sprints
5 Sets of Hill Sprints
5 sets of Tennis Court Sprints
(Partner holds Plank)
5 Sets of 10 Calorie Row
Thursday, April 9, 2015
April 10 2015 CrossFit at Nyack Fitness
Roll
Biceps
Anterior Deltoid
Middle Deltoid
Lats
Hip Flexors
Mobility
Stretch pecs
Stretch biceps
Hip sequence
Activation
Wrist work
Side planks
Tempo single arm shoulder press , 3 sec. up 3 sec. down
Practice
Bar Muscle Ups
4 Sets
6 Reps
Use bands for assistance and or
Use Boxes for assistance
4 Rounds
9 Sum Deadlift High Pulls (95/65)
Scale 9 Deadlifts
12 Power Cleans (95/65)
Wednesday, April 8, 2015
April 9 2015 CrossFit at Nyack Fitness
Strength
Push Press
5 Sets of 5 Reps
Set 1 40% of 1 RM
Set 2 50% of 1 RM
Set 3 60% of 1 RM
Set 4 70% of 1 RM
Refer to Strength Work Out listed on Total Wod for Scoring
Every Minute on the Minute
EMOM 14
Even Minutes: 10 Wall Balls 20/16
Odd Minutes: 5 Box Jump Over 30/24
EMOM 14
Even Minutes: 10 Wall Balls 20/16
Odd Minutes: 5 Box Jump Over 30/24
Nyack Fitness
CrossFit Rockland County New York
Tuesday, April 7, 2015
April 8 2015 CrossFit At Nyack Fitness
Endurance
1000m Row50 Double Unders
50 Sit Ups
500m Row
40 Double Unders
40 Sit Ups
250m Row
20 Double Unders
20 Sit Ups
125m Row
10 Double Unders
10 Sit Ups
Nyack Fitness
82 South Franklin Street
CrossFit Program
Nyack, Rockland County, New York
Monday, April 6, 2015
April 7th CrossFit at Nyack Fitness
STRENGTH
3 sets of
Left Side Plank for 1 minute
Right Side Plank for 1 minute
Full Plank for 1 minute
3 Strict Toes To Bar or 3 Strict Leg Raises
WOD
21-15-9
Stick Press (75/55)
Burpees
Sunday, April 5, 2015
April 6, 2015 CrossFit at Nyack Fitness
Rope Climb Practice
3 Rounds
400 m Run
21 KB Swings
12 Pull Ups
Friday, April 3, 2015
Saturday Endurance Nyack Fitness
25 Air Squats
Two 50 m Hill Sprints
15 Ring Rows
Three 50m Hill Sprints
One Minute Plank Hold
Four 50m Hill Sprints
15 Air Squats
Five 50m Hill Sprints
10 Ring Rows
Thursday, April 2, 2015
Regional CrossFit Games, Hartford Connecticut
Dear Members,
Congratulations! Amongst athletes all over the world, as part of our global CrossFit community, we have concluded the 9th annual CrossFit Open.
Whether it is your intent to become a regional competitor or WOD in the spirit of this great fitness discipline, the next segment leading to the Games is Regionals. This year, even similar to other more main stream sports, where leagues and conferences made changes in the makeup of teams within each conference ie: College Football and Basketball, CrossFit also improved it's regional divisions. The Eastern U.S. Region now includes Eastern Canada. The 2015 Eastern Regional competition will be held in Hartford, CT at the XL Center vs. Canton, MA at Reebok Headquarters.This presents a more manageable and feasible opportunity for us to travel and participate in the Regional Games as spectators.
The experience is truly awesome! So many people from all across the east come to celebrate the CrossFit spirit and support our elite athletes. It is a show to see, not to mention, the best Paleo food vendors are pumping out the tastiest grub Beast Mode style.
Congratulations! Amongst athletes all over the world, as part of our global CrossFit community, we have concluded the 9th annual CrossFit Open.
Whether it is your intent to become a regional competitor or WOD in the spirit of this great fitness discipline, the next segment leading to the Games is Regionals. This year, even similar to other more main stream sports, where leagues and conferences made changes in the makeup of teams within each conference ie: College Football and Basketball, CrossFit also improved it's regional divisions. The Eastern U.S. Region now includes Eastern Canada. The 2015 Eastern Regional competition will be held in Hartford, CT at the XL Center vs. Canton, MA at Reebok Headquarters.This presents a more manageable and feasible opportunity for us to travel and participate in the Regional Games as spectators.
The experience is truly awesome! So many people from all across the east come to celebrate the CrossFit spirit and support our elite athletes. It is a show to see, not to mention, the best Paleo food vendors are pumping out the tastiest grub Beast Mode style.
General Admission Tickets cost $20 per day and $50 for a 3-day pass. Tickets may be purchased at the following link: https://events.cuetoems.com/cfregion_2015/OnlineTicketSales.aspx?l=811
Come on Spring! Give us some warmth!
Wednesday, April 1, 2015
CrossFit at Nyack Fitness
STRENGTH
Bench
5 sets of 5 reps
WOD
4 Rounds
10 Pull Ups
15 V Ups
20 Pop Switches http://www.youtube.com/watch?v=tLhWGLqN-Ro
CrossFit at Nyack Fitness April 2nd
ROLL
Static roll (30 seconds to 2 min) sit on a muscle that is over active until it releases up to 2 minutes
Find 4 different muscles include left and right sides
MOBILITY
Calf Stretches
Quad Stretch
Hip Sequence
Barbell the traps
ACTIVATION
Ankle circles
Glute activation, bridges, prone or supine extensions
Banded lateral walks
20 KEttlebell Russsian Twists each side
Plank walks
Chest flys
Hand release push ups
PRACTICE
Muscle Up Practice
Prerequisite : learn how to static hold the start, the dip and the finish of a muscle up
30 seconds in each position isometric
Then
Negatives
And transition practice negative
WOD
Row 500m
25 box jumps (30/24)
Row 500m
RX plus Immediately to follow
Add
Run 800m
Tuesday, March 31, 2015
Endurance April 1st, 2015
ROLL
Upper and lower leg (medial, lateral, anterior, posterior)
MOBILITY
Stretch Calves, hip Flexors
Hip Sequence
ACTIVATION
Ankle Dorsi and plantar flexion
Prone Leg Curls
Hollow hold position jump rope 2 minutes
Endurance
4 Rounds
400m Run
10 DeadLifts (185/135)
10 Pistols
Monday, March 30, 2015
March 31, 2015 CrossFit at Nyack Fitness
Snatch Squats
4 sets of 5 reps
5 Rounds
30 seconds work and 30 seconds rest
MAX Over Head Squats (TBD)
MAX Toes to Bar
Saturday, March 28, 2015
March 30th, 2015 Crossfit at Nyack Fitness
SKILL
Hand Stand Push Ups
Beginner work
Intermediate Work
RX work
Advanced Work
5 Clean and Jerks (135/95)
10 Hand Release Push Ups
15 Double Unders
Friday, March 27, 2015
March 28th Nyack Fitness Endurance
2 Rounds
800m Run
15 Burpees Pull Ups
15 Puddle Jumps each leg (lateral ice skater jumps over a wood section of lifting platforms)
10 Tuck Jumps over a line or Barbell 5 each side
400 m Run
11 Burpee Pull Ups
11Puddle Jumps each leg
6 Tuck Jumps over a line or Barbell
Cash Out
AMRAP 3 minutes
Double Unders
Thursday, March 26, 2015
Crossfit Open 15.5
Workout 15.5
Wednesday, March 25, 2015
Tuesday, March 24, 2015
CrossFit Nyack Partner WOD
Skill and Strength
Superset
4 Sets
30 second L-Sit Hold
3 Skin the Cat
Alternate with a Partner
One partner works at a time
Each partner completes the movement before moving to the next movement
5 Sets of each per partner
5 Alternating KB Clean (hang or floor or swing)
10 Push Ups
15 KB Squats
Monday, March 23, 2015
Endurance - Mini Kelly
WOD
3 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
Sunday, March 22, 2015
CrossFit at Nyack Fitness March 23, 2015
ROLL
Anterior shoulders
Legs
Thoracic
MOBILITY
Pecs, anterior shoulder
Thoracic Sequence
Hip Sequence
Shoulder Clock
Bar Pass Throughs standing and at bottom of squat
ACTIVATION
Hip Abduction
Hip Adduction
Single Arm Kb Swings
STRENGTH
Bench Press
5 sets of 5 reps
WOD
25-15-10DB Snatch (55/35) each arm
Air Squats
After each completed round
20 Double Unders
Saturday, March 21, 2015
March 21, 2015
5 Rounds
5 Pull Ups
10 Med Ball Cleans
10 Med Ball Sit Ups throw ball to wall
20 Mountain Climbers
Thursday, March 19, 2015
Wednesday, March 18, 2015
CrossFit Nyack March 19, 2015
ROLL
Lower Leg and Upper Leg inner outer and center- Target the tightness 30 seconds per spot
Traps
Lats and Triceps
Lacrosse ball the perimeter of your scapula use wall or floor
MOBILITY
Shoulder Clock
Stretch Lats, Tirceps, Quads
ACTIVATION
Lateral plank walks
Banded Lateral Walks
Scorpion Reaches
DEACTIVATION
Seats Leg Lifts (internal and external rotation)
STRENGTH
Strict Press
6 sets of 3 reps
Build to a heavy 3
Rowing Challenge
5 sets
15 Pulls
Rest 2 minutes between each set
Hard Pulls
Number of meters Rowed is your score
Tuesday, March 17, 2015
CrossFit Nyack March 18, 2015 Endurance
| Endurance 21 Barbell Lateral Lunges(65/45)Each Side) |
| 21 Clapping Pushups |
| 21 Med Ball situps(20/14) |
| 15 Barbell Lateral Lunges |
| 15 Clapping Pushups |
| 15 Med ball Situps |
| 9 Barbell Lateral Lunges |
| 9 Clappng Pushups |
| 9 Situps 6 Barbell Lateral Lunges 6 Clapping Pushups 6 Med Ball sit ups |
Monday, March 16, 2015
CrossFit Nyack March 17th Happy St. Patrick's Day
ROLL
Triceps, Lats, Quads plus inner and outer, Calves, Traps
MOBILITY
Shoulder Sink,
Ankle Work
Shoulder Clock
ACTIVATION
Shoulder Circles
Hanging Depression
Hollow Holds
Reverse Butterflys
10 Single Arm DB Rows Each Arm
STRENGTH / SKILL
Practice Kipping Ring Pulls
Negative Ring Pulls
WOD
2 Sets of
5 Minute AMRAP
5 Push Presses (135 / 95)
5 Burpee Box Jumps (24/20)
Rest 3 Minutes after the 5 min AMRAP set
Sunday, March 15, 2015
Friday, March 13, 2015
Endurance
50-40-30-20-10
After each round
Perform
20 lunges total
5 single arm KB swings per arm 24/16kg
Coaches Choice Warm Up
Review KB swing Technique
No rep athletes that fall forward on toes or off of heels during eccentric phase of Kb swing
Sunday, March 1, 2015
Test. 2 Workout post
ROLL FOCUS
Anterior Shoulder
Bicep
MOBILITY
Shoulder Sink
Crab Reaches
ACTIVATION
Jack Knife Sit Ups
Banded Shoulder Flexion
CORRECTIVE
SKILL
STRENGTH
4 Sets
30 second Bar Hold
8 Incline Dumbell Press
WOD
8 Minute AMRAP
5 Renegade Rows (45/25)
5 Box Jumps (24/20)
5 Ring Dips
POST WOD WORK
Shoulder Protraction, Retraction, Depression
Subscribe to:
Posts (Atom)