Friday 9/22/17

CrossFit Peekskill – WOD View Public Whiteboard The Why Little games inspired workout today. Watching the best of the best athletes take on the single arm DB Shoulder to overhead at crazy heavy and LARGE looking dumbbells was very interesting. It exposed alot of people and showed different imbalances amongst the field. Its always important to have balance. Right side to the left side should be equal. Today we have a nice chipper that ends with the single arm overhead. Pick a challenging weight for the DB and get after it. Move through each movement controlled and with a purpose. WOD “Single Arm What?” (Time) For time: 800m Row 60 Wallball shots (20/14) 40 Toes to bar 20 Single arm DB Shoulder to OH (55/35) RX+...

Thursday 9/21/17

CrossFit Peekskill – WOD View Public Whiteboard The Why The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength. Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end. Weightlifting Deadlift (percentages based off 90%) Wave 2- Phase 3- 8’s 5 x 50% 3 x 60% 2 x 70% 1 x 7% AMRAP x 75-80% -Rest as Needed- Deadlift (AMRAP @75-80%) WOD “The Businessman” (AMRAP – Rounds and Reps) 12 Minute AMRAP 200m Run 36 Double Unders 9 Suitcase KB Deadlifts (70/53) RIGHT 9 Suitcase KB Deadlifts (70/53)...

Wednesday 9/20/17

CrossFit Peekskill – WOD View Public Whiteboard The Why Say it aint so!!! The Fran Ladder!!! But first some push jerk and split jerk work. Learning to move under the bar and getting fast!! 15 Minutes of practice to build to a heavy set today. Then we tackle the fran ladder. Light weight thrusters should be completed as close to unbroken as possible. Yes you may be able to do a #95 thruster but that doesnt mean you can do it at the intended intensity. This bar should be moving fast and moving often. Scale accordingly. Weightlifting 15 Minutes Hit a heavy set 2 Push Jerks + 1 Split Jerk Push Jerk + Split Jerk (2+1) WOD “Say It Ain’t So” (AMRAP – Reps) 7 Minute AMRAP Ladder Style 3-3-6-6-9-9-12-12…… Thrusters (95/65) Pull-Ups Total Reps CrossFit Unloaded “Hogwarts” (AMRAP – Reps) 5 Rounds 3 Minutes on/1 Minute Off 6 DB Snatches (55/35) 9 Box Jumps (24/20) 12 DB Front Squats (55/35) Total...

Monday 9/18/17

CrossFit Peekskill – WOD View Public Whiteboard The Why Today we are finishing up phase 3 with our back squats. Focus on staying engaged throughout the entire movement and keep the bar moving. Today calls for a rep max so it will be a good chance to dial in the technique and push mentally. Once form starts to breakdown move on. Todays WOD is a quick 9 minute gaser. Rounds will go quickly. Find a steady pace for the first 5-6 minutes then pick up the pace and finish strong. Weightlifting Back Squat (percentages based off 90%) Wave 2- Phase 3- 8’s 5 x 50% 3 x 60% 2 x 70% 1 x 75% AMRAP x 75-80% -Rest as Needed- Back Squat (AMRAP @75-89%) WOD “Kettlebells for Kids” (AMRAP – Rounds and Reps) 9 Minute AMRAP 9 KBS (53/35) 9 Burpees 9 KBS (53/35) 9 Box Jumps (24/20) CrossFit Unloaded “Breezy” (Time) Every 5 Minutes for 8 Rounds 15/10 Calorie Row 10 Burpees 30 Double-unders 10 Handstand Push-Ups Score is your slowest...

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