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