Tuesday 1/16/18

CrossFit Peekskill – WOD Weightlifting 1) Every 3:00 X 5 Sets: 3 Pause Front Squats + 5 Front Squats Warm-up as needed. Build as heavy as deemed fit. On Pause Squats hold in the bottom for 3 seconds each rep. 2) Every 3:00 X 3 Sets: 10/Side Back Rack Barbell Lunges Start light, build as heavy as deemed fit. Alternate legs each rep. Paused Front Squat (3 Reps Paused) Front Squat (5 Reps no paused) WOD “Disjointed” (AMRAP – Reps) 10 Minute AMRAP: 30 Bar Facing Burpees 20 Power Cleans 95/65 30 Bar Facing Burpees 10 Power Cleans 135/95 30 Bar Facing Burpees Max Power Cleans 185/135 Extra Credit 2-3 Minute Couch Stretch Each Side The Why Lots of leg work today. Focusing in on building up our quads! Keep good form on the squats and lunges. Never sacrifice for more load. Todays WOD is a burner. You need to move fast but keep a smart pace. Scale reps of burpees or scale the weights down to maintain the...

Monday 1/15/18

CrossFit Peekskill – WOD “Wiggle Out” (Time) 6 Rounds: 21 AbMat Sit-Ups 15 Calorie Row 9 Dumbbell Strict Press (50/35) WOD Extra Credit Hollow Hold: Accumulate 3 Minutes Keep track of time and attempts to complete. The Why What better way to start the week then with some solid core work, shoulder strength, and just a good sweat. This is a great workout to push the pace, move, and have fun. With the extra credit try and push yourself to get as few sets as possible!! Happy...

Sunday 1/14/18

CrossFit Peekskill – WOD Weightlifting Overhead Squat Heavy 3 w/ 2s pause at bottom of each Overhead Squat (Heaviest 3) WOD “Jumanji 3D” (Time) 1-10 DB snatch 50/35 After each set of snatches, do 20 Double Unders The Why Pausing in the bottom of an OHS is a great way to build strength. It is also a great way to build confidence in the bottom position of your snatch!! Today’s WOD is a sprint. Keep that dumbbell moving and get right to the rope. This is going to go...

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