Tuesday, May 31st, 2011

Five rounds for time:

Run 400m
AMRAP Shoulder Press #45/#65




Record time and total reps.
 

Monday, May 30th, 2011

"Murph"  (Scaled)
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

Thank you to all who have dedicated their lives for the freedom of our country.  Happy Memorial Day.

Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.

or

For Time:
1/2 mile Run
35 Pull-ups (assisted or beginner pull ups okay)
70 Push-ups
120 Squats
1/2 mile Run Partition the pull-ups, push-ups, and squats as needed.

Saturday May 28, 2011

10 Burpee Pull ups
20 Box Jumps  - 24″/20″
30 KB Swings - 1.5/1.0 pood
40 Push ups
50 Broad Jumps
40 Push ups
30 KB Swings
20 Box jumps
10 Burpee Pull up

Friday, May 27th, 2011

6 rounds for time:
10 Hang Cleans 135#/95#
5 Front Squat 135#/95#
20 Switch Lunges (10/side)
Rest 90 seconds

Thursday, May 26th, 2011

Row 30s, rest 90s X 5 sets
Sit-ups 30s, rest 60s X 5 sets
Double Unders 30s, rest 30s X 5 sets

Tuesday, May 24 2011

A. Snatch – 2 reps X 6 sets, rest 2:00

and then   
Max reps in 7 minutes:
Wallballs – 20#/14#
Pull-ups
 
Fraction the reps in any manner you'd like. Just use a good mixture of both and achieve the highest score you can in 7  minutes!!!.   

Monday May 23rd, 2011

TESTING DAY!!!
 In 20 minutes, work up to a 1-RM Power Clean

and then,
Five rounds for time of:
135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

Saturday, May 21, 2011

Sprint 400 meters
25 x Kettlebell Swings
Farmer’s Walk with heavy dumbbells 40 yds
Waiter’s Walk with heavy dumbbells 40 yds
25 x Box Jumps
Sprint 40 yds
Walking Lunges 40 yds
Burpees x 25
Sprint 400 meters with 20 lb. Medicine Ball

Friday May 20th, 2011

5 mins DU practice in warmup 

Three sets of:
Bulgarian Split Squat x 8-12 reps
 Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes;

and then,

As fast as possible complete:
10 Calories on Rower
50 anchored sit-ups
8 Calories on Rower
40 anchored sit-ups
6 calories on Rower
30 anchored sit-ups
4 Calories on Rower
20 anchored sit-ups
2 Calories on Rower
10 anchored sit-ups

Thursday, May 19th, 2011

Workout of the day:
Press: Find 1 rep max

then,
5 rounds for time:
5 burpees
10 KBS
20 Double Unders

Wednesday, May 18th

Workout of the Day
Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM deadlift;
and then,
Every four minutes, for a total of six sets, complete the following as quickly as possible:
Deadlift x 3 reps (use approximately 85% of your 1-RM)
Box Jumps x 12 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

Tuesday May 17th, 2011

Workout of the Day
Take 12-15 minutes to work on technique and build to a heavy, but not 1-RM,
Split Jerk;
and then,
 
“Sage”
Two rounds for time of:
20 Thrusters (135/95 lbs.)
20 Pull-Ups
20 Burpees

Monday, May 16th, 2011

Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jumps x 5 reps @ 13X1
Rest 3 minutes;
and then,

Every three minutes, for a total of five sets, complete the following:
Power Clean x 6 reps
(use 75-80% of weighted used for three singles)
Push-Ups x 12 reps
(use Games standards – hands release off floor at bottom – but make sure butt and gut stay tight and maintain integrity of the movement)
Run 200 meters

3 minutes will be enough time to complete each set and get some rest before starting the next set. This is the intent of the workout.. Today is a great day to work on your form form for power cleans and the push-ups. 

Thursday May 12th, 2011

Reminder classes are cancelled until Monday May 16th. We introduced the newest member to Crossfit Binghamton today!!  Sean Joseph Skinner at 8:42 am. 

Wednesday, May 11, 2011

Workout of the Day
Five sets of:
Press x 2-4 reps @ 21X1
Rest 90 seconds
Weighted Pull-Ups x 2 reps @ 21X0
Rest 90 seconds;


Rounds of 21, 15 and 9 reps for time of:
115/75 lb. Push Press
Pull-Ups
(take the push press from the ground, not a rack)

Tuesday, May 10th, 2011

We are really excited about this workout today!! It should be nice out and this is a great workout for a nice day!!  Remember we will not being having class Wednesday or Thursday night as we will be welcoming the newest member of Crossfit Binghamton to the world then.

 Four sets of:
Walking Lunges with DBs x 20 steps @1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds;
and then,

For time:
400 Meter Run
30 Front Squats (Heavy)
30 Box Jumps (High)
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

Monday, May 9th, 2011

Workout of the Day
Three sets of:
Deadlift x 6-8 reps
Rest 90 seconds
Ring Dips x 10-12
(weighted to make it difficult to reach all 12 reps – if you make all 12 reps, add more weight)
Rest 90 seconds;


“DT”
Five rounds for time of:
155/105 lb. Deadlift x 12
155/105 lb. Hang Power Clean x 9
155/105 lb. Jerk x 6

Saturday, May 7th, 2011

Workout of the Day
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/12 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Friday, May 6th, 2011

Workout of the Day
Deadlift x 15 reps (as heavy as you can handle unbroken, and with proper mechanics)
Rest 45 seconds
Handstand Push-Ups x Max Reps
Rest 3-4 minutes
Deadlift x 10 reps (use the same load)
Rest 45 seconds
Handstand Push-Ups x Max Reps
Rest 3-4 minutes
Deadlift x 5 reps (use the same load)
Rest 45 seconds
Handstand Push-Ups x Max Reps;



Three rounds for time of:
30 Kettlebell Swings
20 Pull-Ups
10 Handstand Push-Ups

Thursday, May 5th, 2011

Workout of the Day
Four sets of:
Weighted Pull-Ups x 3 reps @ 20X1
Rest 60 seconds
Goblet Squats x 6 reps each @ 2010
Rest 60 seconds;
and then,

 As many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Goblet Squats

Rest exactly 5 minutes, and then,

As many rounds as possible in 5 minutes of:
10 Toes to Bar
20 Double-Unders

Wednesday, May 4, 2011

Five sets of:
Bench Press
(set 1 = 5, set 2 = 3, set 3 = 3, set 4 = 2, and set 5 = 2 reps)
Rest 90 seconds
Snatch Technique Work x 1.1.1
(rest 10 seconds between each single)
Rest 90 seconds

Three rounds for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Dips

Tuesday, May 4th, 2011

Workout of the Day
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 60 seconds
Single-Arm Trap 3 Raises x 10-12 reps each @ 2011
Rest 60 seconds;




Five rounds for time of:
Walking Lunges with 35/25 lb. DBs x 20 reps
35/25 lb. Dumbbell Push Press x 20 reps
Double-Unders x 40 reps

Monday, May 2nd, 2011

Workout of the Day
Testing Day – Power Clean & Conditioning
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x  2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep;

Five rounds for time of:
135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps