Thursday 8/17/17

CrossFit Peekskill – WOD View Public Whiteboard The Why Today we focus on our gymnastics and developing our Toes 2 Bar. A beautiful movement when done correctly. A great tool to develop the core and shoulders. Today’s WOD is all about that grip. The forearms are going to get taxed quick so chalk up. Protect your hands and get after it. If scaling the T2B we want to challenge ourselves and the coaches will assist you in doing just that. Skill Development Toes 2 Bar -Knee Raises/Tucks -Strict -Efficient Kipping -Proper Scaling WOD “Penny” (Time) For Time: Row 500m 35 Toes to bar 50 Russian KB Swings (70/53) 35 Toes to bar Row...

Wednesday 8/16/17

CrossFit Peekskill – WOD View Public Whiteboard The Why Finishing up our shoulder press for wave 1. Same rep scheme as the back squats the other day. Focus on tight form over weights. Todays WOD is a ladder style that will start out quick and then before you know it the reps are high and its a chipper. Time will move fast so find your pace and ride it all the way to the end!! Saddle up!!! Weightlifting Strict Press (percentages based off 90%) Wave 1- Phase 3- 10’s 5 x 50% 3 x 60% 1 x 70% AMRAP x 75% Shoulder Press (AMRAP @75%) WOD “Get A Salad” (AMRAP – Rounds and Reps) 10 Minute AMRAP climb the ladder 5 Wall Balls (20/14) 5 Box Jump Overs (24/20 10/10, 15/15, etc CrossFit Unloaded Strength: DB Z Press 5×10 Then Same as...

Tuesday 8/15/17

CrossFit Peekskill – WOD View Public Whiteboard The Why Barbell cycling under fatigue is a great way to develop the engine. You have to work hard on the runs today in order to get your reps in. We will discuss different ways to scale the distance/time so we can hit the correct stimulus of each desired piece. This is high intensity intervals at its finest. Lets get it going!!! WOD “Glycerin 15” (AMRAP – Reps) 0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 800 Meter Run Max Power Snatch (115/80) in time remaining 20:00 – 23:00 Rest 23:00 – 27:00 400 Meter Run Max Thrusters (95/65) in time...

Monday 8/14/17

CrossFit Peekskill – WOD View Public Whiteboard The Why The final week of Wave 1!! Testing a rep max today at 75%! Keep them controlled and do not sell yourself short! We have spent 3 weeks of working high volume technique and it’s time to put it to good use! Today’s WOD is a barn burner!! There is no pacing! JUST GO!! The gym will be split up in 5 10 foot sections. If you put the dumbbell down in between a section you have to start at the previous section. 1 rep is 10 feet Weightlifting Back Squat (percentages based off 90%) Wave 1- Phase 3- 10’s 5 x 50% 3 x 60% 1 x 70% AMRAP x 75% Back Squat (AMRAP at 75%) WOD “All or Nothing” (Time) For time: 40/30 Cal Row 100ft single arm walking Lunge #55/35 CrossFit Unloaded “Run Around” (AMRAP – Reps) 20 Minute EMOM 1- 50s Row 2- 50s Jump Rope 3- 10 Air Squats/10 Sit Ups 4- Max KB Swings (53/35)Then Same WOD as...

Sunday 8/13/17

CrossFit Peekskill – WOD View Public Whiteboard The Why These functional movements that we perform day-after-day all fall under one of three categories: Monostructural, Gymnastics, and Weightlifting. Monostructural refers to metabolic conditioning activities or “cardio” like Running, Rowing, and Jumping Rope. Today we get a heavy dose of this with all bodyweight movements!! Grab a partner and lets go WOD “Michigan Wolverines” (Time) With a partner For Time: Buy in: 2,000m row 50 Burpees 100 Air Squats 100 Hollow Rocks 50 Box Jump Overs (24/20) Cash out: 200 double unders Split reps however...