Sunday 10/22/17

CrossFit Peekskill – WOD The Why Pendlay Rows are a great tool for building a stronger midline and an upper back! Upper back strength is very very important when it comes to several different movements we do!! Focus on controlling the reps as opposed to weight. Slow on the way down. Same weight across the board. Today’s WOD is all about Grit and Grip!! Break it up however you need too but push yourself for big sets!! Weightlifting Pendlay Row 4 sets of 5 reps Slow tempo down WOD “FIN AND BREW” (Time) For Time: 100 KBS (53/35) 100 Cal...

Saturday 10/21/17

CrossFit Peekskill – WOD The Why CrossFit has many different components. Being able to perform under pressure/fatigue is important not only in the gym but in every day life. We are always put in stressful situations and its how we react/respond that really tells who we are. How will you respond? Can you keep composed enough to hit 90% of your best life? 100%? What about a new PR? Can you PR your mile time and still lift heavy? Lets see!! This is a great way to get a lot of quality work done and a lot of valuable information about yourself as a person and athlete. HAPPY SATURDAY WOD “Pave The Way” (Time) For Time/Weight: 1 Mile Run 10 Minutes MAX Snatch 1 Mile Run Snatch Squat Snatch Power...

Friday 10/20/17

CrossFit Peekskill – WOD The Why OOO YEAH FRAN!!! Well little fatter and a little more gymnasty and a little shorter. This is still going to be a quick one. Maybe not full out Fran speed but close. Thruster weight is going to be heavy. You should be able to maintain 5-7 Reps on the Thrusters. Control your breathing for this because the weights and movements will get a lot harder if you dont. Great way to kick off the weekend. Bring the intensity today!!! Weightlifting Strict Press(percentages based off 90%) Add 5-10 Pounds based off 9/14 results Wave 3- Phase 3- 5’s 50%x5 60%x3 70%x2 75%x1 80%x1 85%x AMRAP Shoulder Press WOD “I Miss Fran” (Time) 15-12-9 Thrusters 135/95 C2b...

Thursday 10/19/17

CrossFit Peekskill – WOD The Why Working on barbell cycling today! Keep your chest up and stay in control! Today is a great day to work on moving heavier weights fast! Then our WOD is all about pacing. A lot of work to be done in 12 minutes. No rest between AMRAPS. Need to learn your pace and keep moving. It’s all just work. Work work work. Head down and work. Weightlifting 8 Minute EMOM (*Compare to 9/25) 3 TNG Power Cleans- Add 5 Pounds or start at 75% if not here on 9/25 WOD Power Clean (8×3) “All Rise” (AMRAP – Rounds and Reps) 4 Minute AMRAP 5 Burpees 5 Box Jumps (24/20) 4 Minute AMRAP 7 Burpees 7 Box Jumps 7 Power Cleans 95/65 4 Minute AMRAP 9 Burpees 9 Box Jumps 9 Power Cleans 9 Ring Muscle...

Wednesday 10/18/17

CrossFit Peekskill – WOD The Why Today we work on our Front Squat Strength! Though not the focus of our current phase it is always important to switch it up and mix in the other big lifts from time to time. You will notice that training the big 3 lifts will also help improve the “other” lifts such as front squats, OHS, clean, and snatch. Today’s WOD should be a sprint. 6-8 Minutes. Scale approtiatly. Hit it hard and hit it fast. Carries rule the world and today we get a solid dose of them. Want a strong core and healthy shoulders? Do more carries. Weightlifting Front Squat In 25:00 Work to a heavy 2 Then 2×2 @95% 2×2 @90% Front Squat (Heaviest Double) WOD “King Power Nap” (Time) 1-10 HSPU 50ft FW *Scale to 1-8 OR pushups CrossFit Unloaded Tempo DB FS @33×1 5×10, building “Direct Quote” (AMRAP – Rounds and Reps) 15 min amrap 100m single arm FW (left) 8 DB SDHP 100m single arm FW (right) 8 DB Push...

Monday 10/16/17

CrossFit Peekskill – WOD The Why Getting closer to the end of this strength cycle and the numbers are seriously impressive!!. Todays WOD is all about moving. Make sure you pace out you run fast enough so you can get back in and get right on the bar. No wasted time. Come in and lift and do not stop. Intensity is king. Weightlifting Deadlift(percentages based off 90%) Add 5-10 Pounds based off 9/21 results Wave 3- Phase 2- 5’s 65% x2 72% x2 77% 4×5 Deadlift (4×5 @77%) WOD “Worst Call In History” (AMRAP – Reps) 4 Rounds 3 Minutes 400m Run AMRAP Deadlift @60% of 1RM -1 Minute Rest Between- CrossFit Unloaded Superset: A1: 4×10 KB Deadlift A2: 4x200ft stiff leg bear crawl “Gift Wrapped For The Pats” (Time) 4 Rounds 400m Run -1 Minute Rest Between- Score is slowest...