Run 800m @90%
Rest 6 mins
Run 800m @90%
Rest 6 mins
Run 800m @90%
Post times to comments
Sunday, July 31, 2011
Thursday, July 28, 2011
Friday July 29th
Three rounds for time:
50 pushups
50 situps
50 squats
Scale to 40 of each 30 or 20
For those missing a barbell or pull-up
Bar we will have plenty of that when we return
50 pushups
50 situps
50 squats
Scale to 40 of each 30 or 20
For those missing a barbell or pull-up
Bar we will have plenty of that when we return
Tuesday, July 26, 2011
Wednesday July 27th , 2011
Post time to comments
Test :
50 burpees for time
ROM standards: chest touches the ground on each rep. Not stomach not thighs. Chest Jump on 1-2" item with full extension of legs and hips. Use a phonebook to jump on
After the burpees
sprint training
A sprint 20m rest 30s x 8
B sprint 40m rest 1min x6
C sprint 60m rest 2 min x 4
D side bridge 45s per side x 3 sets 15s rest between sets
Test :
50 burpees for time
ROM standards: chest touches the ground on each rep. Not stomach not thighs. Chest Jump on 1-2" item with full extension of legs and hips. Use a phonebook to jump on
After the burpees
sprint training
A sprint 20m rest 30s x 8
B sprint 40m rest 1min x6
C sprint 60m rest 2 min x 4
D side bridge 45s per side x 3 sets 15s rest between sets
Monday, July 25, 2011
Tuesday July 26th, 2011
Recovery run 25-45 mins. This is not a timed run. Use 70 % of perceived rate of effort. A cross country run at state park or any other location is an excellent choice.
Other options include a swim or bike ride Make it an enjoyable low effort low intensity day. We will have another quick tester wod on Wednesday along with some additional training for that day.
Other options include a swim or bike ride Make it an enjoyable low effort low intensity day. We will have another quick tester wod on Wednesday along with some additional training for that day.
Monday July 25th, 2011
Testing day!!!! Please complete these tests and record your times. We will retest in October and we will see improvement. This is your number one priority workout for this week.
Post your times! Email or text us if you are unsure how you should scale for these
A. 100 push ups for time. Use perfect form and range of motion on each push up
Scaling options are 75 and 50 pushups. If you can get over 20 on your first set do the 100
Rest 5 minutes
B. 200 walking lunges for time. Knee grazes the ground on each rep. Stand up to full hip extension on each rep.
Scaling options are 150 and 100 walking lunges for time
Rest 5 minutes
C max situps in one minute. Shoulder blades touch the ground and come up and touch your ankles
Post times and reps to comments!!
Post your times! Email or text us if you are unsure how you should scale for these
A. 100 push ups for time. Use perfect form and range of motion on each push up
Scaling options are 75 and 50 pushups. If you can get over 20 on your first set do the 100
Rest 5 minutes
B. 200 walking lunges for time. Knee grazes the ground on each rep. Stand up to full hip extension on each rep.
Scaling options are 150 and 100 walking lunges for time
Rest 5 minutes
C max situps in one minute. Shoulder blades touch the ground and come up and touch your ankles
Post times and reps to comments!!
Friday, July 22, 2011
Friday July 22nd, 2011
A. 21, 15, 9 rep rounds for time:
Ring Dips
Box Jumps – 24”/18”
B. 16 Box jumps on the minute for 10 minutes:
If you came to yesterday's WOD we will have something different for you on Part A.
If you came to Tuesday's WOD part B will be 200 walking lunges for time.
Ring Dips
Box Jumps – 24”/18”
B. 16 Box jumps on the minute for 10 minutes:
If you came to yesterday's WOD we will have something different for you on Part A.
If you came to Tuesday's WOD part B will be 200 walking lunges for time.
Thursday, July 21, 2011
Wednesday, July 20, 2011
Wednesday July 20th, 2011
As many rounds in 20 minutes:
5 SDLHP - 95#/65#
10 Back Squats - 95#/65#
15 Sit-ups
Coach’s notes: Take all of the movements from the floor. Post rounds and reps complete to comments.
A coach will scale weights and time for each individual.
*Thanks to all that came to the Cookout/Workout. We had such a good time we forgot to take pictures!!
5 SDLHP - 95#/65#
10 Back Squats - 95#/65#
15 Sit-ups
Coach’s notes: Take all of the movements from the floor. Post rounds and reps complete to comments.
A coach will scale weights and time for each individual.
*Thanks to all that came to the Cookout/Workout. We had such a good time we forgot to take pictures!!
Tuesday, July 19, 2011
Tuesday July 19th, 2011
CrossFit Binghamton's Summer Work/Cook- Out
Movements will include Dead lifts, Box Jumps, KB Swings and running. This will be a team workout, the rep scheme is yet to be determined!!!
Monday, July 18, 2011
Monday July 18th, 2011
A1. Seated DB Shoulder Press - 6-8 reps @ 31×1 x 5 sets, rest 90 s
A2. (Weighted) Pull-up - 4-6 reps @ 20×0 x 5 sets, rest 90 s
B. 3 sets for reps:
AMRAP Push ups , rest 0 s
AMRAP Strict Pull-ups, rest 0 s
A2. (Weighted) Pull-up - 4-6 reps @ 20×0 x 5 sets, rest 90 s
B. 3 sets for reps:
AMRAP Push ups , rest 0 s
AMRAP Strict Pull-ups, rest 0 s
Friday, July 15, 2011
Friday July 15th, 2011
Overhead Squat – 3, 3, 3, 3, 3, 3. Rest 4 minutes between sets. Go heavy today!!
REMINDER: There is no class Saturday. We will be having a 6 pm class on Sunday.
REMINDER: There is no class Saturday. We will be having a 6 pm class on Sunday.
Thursday, July 14, 2011
Thursday July 14 th 2011
5 rounds for time
400m run
30 box jumps 24"/ 18"
A coach will scale the rounds or the box jumps as necessary.
400m run
30 box jumps 24"/ 18"
A coach will scale the rounds or the box jumps as necessary.
Wednesday, July 13, 2011
Wednesday July 13, 2011
A. 3 rounds for total working time:
Row 10 calories
50 Double Unders
Rest 90 seconds
B. 3 rounds for total working time:
21 Thrusters - 95#/65#
Rest 2:00
C. 6 rounds for time:
10 Knees to Elbows
Rest 20 seconds
Coach’s notes: Post total working time for A, B and C to comments.
Row 10 calories
50 Double Unders
Rest 90 seconds
B. 3 rounds for total working time:
21 Thrusters - 95#/65#
Rest 2:00
C. 6 rounds for time:
10 Knees to Elbows
Rest 20 seconds
Coach’s notes: Post total working time for A, B and C to comments.
Tuesday, July 12, 2011
Tuesday July 12th 2011
A. Snatch - 3 reps x 5 sets, rest 2:00
B1. (Weighted) Ring Dips - 5 reps x 5 sets @ 30X2, rest 90 seconds
B2. Max Standing Box Jumps - 1 rep x 5 sets, rest 90 seconds
Coach’s notes: Note the load for sets of snatch in A. In B1 increase load per set if you achieve 5 reps @ tempo - note 2 second pause at top. In B2 increase height of box each set but start from standing only, no run. Post all results to comments.
Scaling will used for dips. No matter what weight or style dip you are using ensure full range of motion and stick to the tempo.
Who is going to make it onto the 36" box today? Who is going to set a or today?
B1. (Weighted) Ring Dips - 5 reps x 5 sets @ 30X2, rest 90 seconds
B2. Max Standing Box Jumps - 1 rep x 5 sets, rest 90 seconds
Coach’s notes: Note the load for sets of snatch in A. In B1 increase load per set if you achieve 5 reps @ tempo - note 2 second pause at top. In B2 increase height of box each set but start from standing only, no run. Post all results to comments.
Scaling will used for dips. No matter what weight or style dip you are using ensure full range of motion and stick to the tempo.
Who is going to make it onto the 36" box today? Who is going to set a or today?
Monday, July 11, 2011
Monday July 11th, 2011
5 rounds for time
5 front squats 185/115
10 burpees
15 kettle bell or dumbell swings 55/35
A coach will scale the weight and rounds as necessary. The front squat weight should feel a bit heavy
5 front squats 185/115
10 burpees
15 kettle bell or dumbell swings 55/35
A coach will scale the weight and rounds as necessary. The front squat weight should feel a bit heavy
Sunday, July 10, 2011
Sunday July 10th , 2011
A1. Rope Climb - 1 ascent x 6 sets, 90 second rest
A2. Bench Press - 4 reps x 6 sets, 90 second rest
B. As many rounds in 6 minutes of:
7 Pull-ups
5 Clap Push-ups
A2. Bench Press - 4 reps x 6 sets, 90 second rest
B. As many rounds in 6 minutes of:
7 Pull-ups
5 Clap Push-ups
Friday, July 8, 2011
Friday, July 8th, 2011
As many rounds in 20 minutes:
5 Power Cleans - 135#/95#
7 Toes to Bar
9 Box Jumps - 24″/18″
5 Power Cleans - 135#/95#
7 Toes to Bar
9 Box Jumps - 24″/18″
Bob and Mary- "Couples who box jump together, stay together."
Thursday, July 7, 2011
Thursday, July 7th. 2011
A. 7 min Double Under Practice
B. 5 Rounds for time:
10 SDLHP
B. 5 Rounds for time:
20 Push Press
Tuesday, July 5, 2011
Wednesday July 6th, 2011
- 3 rounds for time(s):
A. Run 400 m
25 Ring Push ups
Rest 90 seconds
- B. 3 rounds for time(s):
Run 200 m
15 Pull ups
Rest 60 seconds
Tuesday July 5th, 2011
A. Hang Clean - 2 reps x 6 sets, 2:00 rest
B. Front Squat and Jerk - 1.1 x 6 sets, 2:00 rest
Be powerful today!!
B. Front Squat and Jerk - 1.1 x 6 sets, 2:00 rest
Be powerful today!!
Friday, July 1, 2011
Friday July 1, 2011
"Coe"
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs). Post time to comments.
Enlarge image
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs). Post time to comments.
Enlarge image
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Thursday June 30, 2011
In two minutes, complete the following:
300 Meter Run
dead lift max reps @ ~60% of 1 rep max
Score the number of dead lifts completed in each set, for a total of six sets. Rest exactly two minutes between sets.
300 Meter Run
dead lift max reps @ ~60% of 1 rep max
Score the number of dead lifts completed in each set, for a total of six sets. Rest exactly two minutes between sets.
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