Saturday 12/16/17

CrossFit Peekskill – WOD The Why Post holiday party sweat fest. Lets get it going with a partner. 30 Minutes of moving and moving and moving. These holds are going to get tough so scale accordingly. WOD “Big Man Luke” (AMRAP – Reps) 30 min AMRAP, in teams of 2: Buy in: 4x400m relay (1 partner at a time, each partner runs 2) with remaining time: 100 calorie bike (non-working partner hold loaded barbell in front rack) 100 calorie row (non-working partner holds loaded barbell in top of deadlift) 50 alternating power cleans...

Friday 12/15/17

CrossFit Peekskill – WOD The Why I often get the question, What’s tomorrows workout? Are we snatching, I want to know when to rest? You know who you are and if you say you are going to rest whenever there are snatches then how do you expect to get better?? I am not talking about just getting better with snatches but I am assuming if you take this attitude with snatches because you hate them then you probably have this attitude with other aspects of your training/life. If you always avoid the things you hate or think are hard then you will never ever get better at anything and you will not accomplish anything you set your goals on. You will just keep going deeper into the rabbit hole and live a life of this cycle of oo I am not getting better maybe I need to start doing this. NO START DOING WHAT YOU HATE OR FEAR THE MOST AND WATCH HOW MUCH BETTER YOU GET. End Rant. WOD “Was It Supposed To Snow? (AMRAP – Reps) 3 Minute AMRAP: Power Snatches 95/65 -Rest 3 minutes- 4 Minute AMRAP: 8 snatches 115/80 8 T2B -Rest 4 minutes- 5 minute AMRAP: 5 snatches 135/95 5 T2B 100m sprint -Rest 5 minutes- 6 minutes: Find heavy Snatch Snatch Squat Snatch Power...

Thursday 12/14/17

CrossFit Peekskill – WOD The Why Olympic Lifting, Body Building, Plyometrics! What more could one ask for. Today is full of great movements to get you moving and making you fitter. Focus on perfect power cleans. Build to a heavy touch and go set. Breathe through. Todays WOD is going to get jumpy!! You might start to feel like a frog. Put your head down and work. Light weight hang cleans and then just keep moving. Scale the reps on the burpees and hops if you need too. Lateral movement/jumping is something many CrossFitters never work on, which is why it is so challenging. We will get better one hop at a time. Strength/Skill Strength/Skill: 15 minute EMOM: 1- 4 TNG Power Cleans 2- 8 Dumbbell Bent Over Rows 3- 6 Box Jumps…. challenge height of box if comfortable Record Heaviest Power Clean Weight for 4 Power Clean (Heaviest 4 rep TNG) WOD “It Feels Like Winter” (AMRAP – Rounds and Reps) 12 Minute AMRAP: 10 Hang Power Cleans 115/80 20 Bar Facing Burpees 40 Barbell...

Wednesday 12/13/17

CrossFit Peekskill – WOD The Why The name says it all. We are going for big sets here. Pushing ourselves to go unbroken. If the weight seems too high or the reps too much we will scale accordingly. Those double unders are going to take extra concentration and those wall balls/KB Swings are going to take some grit. With the push ups and pull ups there will most likely be some breaking up so plan it out accordingly and get right back too it. This is all about work and pushing yourself! WOD “Unbroken challenge” (Time) For time: 100 DU’s 80 Wall balls 20/14 60 KB swings 53/35 40 push-ups 20 pull-ups Break during DU = 1 burpee Break during WB = 1 minute plank Break during KB swings = 50ft walking lunge Break during push-ups = 20 abmat sit-ups Break during pull-ups = 100 ft bear...

Tuesday 12/12/17

CrossFit Peekskill – WOD The Why The DB death march is a great way to develop the posterior chain!! Want a bigger deadlift and squat?? This is a great strength accessory piece to get there!! Today is all about the core. Then we take on our first WOD with our new assault bikes. Just a small dose today. This is a quick hitter that is sure to fire up that heart rate. Come out strong and finish even stronger. Climb the pyramid and then roll on back down. Strength/Skill 5 rounds: 20 steps DB death march – start light, increase weight 10 landmine rotational rainbows WOD “Advanced Exchange” (Time) For time: 20/15 calorie bike 30 sdhp 115/80 40 v-ups 30 sdhp 20/15 calorie...

Monday 12/11/17

CrossFit Peekskill – WOD The Why Little Front Squat test day to see where we are at. Training the big 3 will also help improve all other movements so today we get to see where we are at. The goal is to hit your heaviest rep with perfect form. Elbows up. Knees out. No rounded back. Keeping good positions is key in any movement. Today’s WOD is no different. It is all about the HSPU. Focus on breathing through the movement. Keep your sets short and controlled. Manageable is the perfect word for this one. Weightlifting Strength: Front Squat – work up to 1RM Front Squat (1RM) WOD “Heat of Miami” (AMRAP – Rounds and Reps) 15 Minute AMRAP: 30 Air Squats 20 HSPU (scale to box push-ups) 10 Deadlifts 225/155 CrossFit Unloaded 5 rounds not for time: 30 sec R side plank with lateral leg raise- leg on floor have knee bent 30 sec L side plank with lateral leg raise- leg on floor have knee bent 30 sec wall sit holding Wallball OverHead “Sunday Bumday” (AMRAP – Rounds and Reps) 15 Minute AMRAP: 30 Air Squats 20 HRPU 10 KB Deadlifts...