and the sled

apparel game.

 

 

**Announcements, etc…**

  • CrossFit Regionals continues this weekend!  You can check in on all the action at games.crossfit.com!

 

 

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A. split jerk: to a heavy single

B. AMRAP in 12 min:

  • 200m row
  • 10 reps bench press (175/105)
  • 60yds sled push (135/75)

 

 

CSPORT

A. Annie

50-40-30-20-10

  • DUs
  • Situps

B. Helen

3 rounds

  • 400m run
  • 21 KBS
  • 12 pullups

C. 1 round:

  • 60 sec plank
  • 50 pushups
  • 40 wall balls
  • 30 box jumps
  • 20 jack knives
  • 10 ball slams

Weekend special

 

Ladies of the East!

 

 

**Announcements, etc…**

  • CrossFit Regionals start this weekend!  You can check in on all the action at games.crossfit.com!

 

 

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A. Strict pullups: 3-5 reps x 5 sets; rest as needed, add weight if possible

B. Regionals event 3

For time

  • 100ft DB OH walking lunge
  • 100 double unders
  • 50 wall balls (20/14)
  • 10 rope climbs
  • 50 wall balls
  • 100 double unders
  • 100ft DB OH walking lunge

*Games Rx was 80lb DB.  Scale as needed but make it heavy!

 

 

CSPORT

A. 3 sets:

  • 15 strict press
  • 15 dips

B. 3 sets:

  • 20 GHD situps
  • 10 stiff legged DL

C. For time:

  • 50 lunges
  • 400m run
  • 50 situps
  • 400m run
  • 50 KBS
  • 400m run
  • 50 thrusters
  • 400m run

 

 

gymkata returns

Ready to roll out here in Albany!

 

 

**Announcements, etc…**

  • CrossFit Regionals start this weekend!  You can check in on all the action at games.crossfit.com!

 

 

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A. strict press: 3-3-3-3-3; rest ~2 min

B. AMRAP in 20 min:

  • 3 muscle-ups
  • 10ft HS walk
  • 10 DB hang squat cleans (50/35)
  • 10ft HS walk

 

 

CSPORT

A. 3 rounds, 45 sec on / 15 sec transition

  • DB G2O
  • situps
  • step ups
  • DUs
  • Goblet squats
  • ab wheel

*run 400m bt rounds

B. Alt tabata x 16 rounds (8 of each)

  • mtn climbers
  • superman hold

 

 

Dead retro

Ed power!

 

 

**Announcements, etc…**

  • CrossFit Regionals start today!  You can check in on all the action at games.crossfit.com!

 

 

 

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A. “14.3”

  • 10 DL (135/95)
  • 15 box jumps (24/20)
  • 15 DL (185/135)
  • 15 box jumps
  • 20 DL (225/155)
  • 15 box jumps
  • 25 DL (275/185)
  • 15 box jumps
  • 30 DL (315/205)
  • 15 box jumps
  • 35 DL (365/225)

B. 160 walking lunges for time; run 100m at the start and EMOM thereafter

*rest 8-10 min bt A & B

 

 

 

CSPORT

 

For time:

  • Block run
  • 100 lunges
  • 90 situps
  • 800m row
  • 70 pushups
  • 60 wall balls
  • 50 box jumps
  • 40 pullups
  • 30 burpees
  • 20 triple-unders (scale to 100 DUs or 200 singles)
  • 10 heavy ground to shoulder (sandbag or slamball)

 

 

Relativity

Hit it!

 

 

**Announcements, etc…**

  • CrossFit Regionals countdown!  You might be wondering why that monstrosity of a structure has been on the patio for the last couple weeks… well, that is one of our 4 regionals booth set-ups.  They begin shipping out today, and we have 3 teams leaving next week for 3 crazy weeks of travel that will include stops  in New York, San Antonio, San Diego, Nashville, Portland, Australia, and Madrid.  The competition gets better every year, and you can check in on all the action at games.crossfit.com for 3 consecutive weekends, starting Friday the 19th.

 

 

CROSSFIT

S&P Cycle: SQUAT – pull – press – pull – off

A. back squat: 3-3-3-3-3; rest as needed

B. 3 rounds for reps:
1 min max clean & jerk (135/95)
1 min max burpees
2 min rest

C. 4 rounds for quality:
max L-sit hold
20 situps
max L-sit hold

*rest ~ 90 sec bt rounds

 

 

CSPORT

A. 3-6-9-12-15:
burpees
thrusters

B. 3-6-9-12-15:
KBS
ring pushups

C. 3-6-9-12-15:
pullups
stepups ea. leg

D. 3 rounds
10 back ext.
10 lateral band walk steps ea. direction
15 weighted situps

 

Turkey sandwich

 

On top.

 

 

**Announcements, etc…**

  • CrossFit Regionals countdown!  You might be wondering why that monstrosity of a structure has been on the patio for the last couple weeks… well, that is one of our 4 regionals booth set-ups.  They begin shipping out today, and we have 3 teams leaving next week for 3 crazy weeks of travel that will include stops  in New York, San Antonio, San Diego, Nashville, Portland, Australia, and Madrid.  The competition gets better every year, and you can check in on all the action at games.crossfit.com for 3 consecutive weekends, starting Friday the 19th.

 

 

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

3 rounds for time:

80yd sled push (180/105)
15 TGUs (53/35)
30 pushups
80 double-unders

 

 

CSPORT

Block run

A. 3 rounds:
25 situps
20 KBS
15 pushups

800m run

B. 3 rounds:
10 burpees
15 pullups
15 thrusters

400m run

C. 3 rounds:
250m row
15 ball slams
1 min plank

200m run

*do A, B, & C in any order, keeping the run distances in the written descending sequence.

 

Triple quatro couplet

Michelle movin things!

 

**Announcements, etc…**

  • CrossFit Regionals countdown!  You might be wondering why that monstrosity of a structure has been on the patio for the last couple weeks… well, that is one of our 4 regionals booth set-ups.  They begin shipping out today, and we have 3 teams leaving next week for 3 crazy weeks of travel that will include stops  in New York, San Antonio, San Diego, Nashville, Portland, Australia, and Madrid.  The competition gets better every year, and you can check in on all the action at games.crossfit.com for 3 consecutive weekends, starting Friday the 19th.

 

 

CROSSFIT

S&P Cycle: squat – pull – press – PULL – off

A.  snatch: 3-3-3-3; TnG, rest as needed

B. For time:

4 rounds:
12 toes to bar
12 ring dips

+

4 rounds:
9 box jumps (30/24)
9 power cleans (155/105

+

4 rounds:
6 push press/jerk (155/105)
6 x 20yd shuttle run (3x out and back 20yds)

 

 

 

CSPORT

A. 4 rounds Tabata at ea:
pushups
air squats

B. AMRAP in 10 min
10 burpee pullups
10 2-arm DB bent over row
20 DB walking lunges

C. AMRAP in 10 min
800m run buy in, then:
40 situps
30 box jumps
20 thrusters
10 dips

D. AMRAP in 10 min
1k row buy in, then:
40 mtn climbers
30 sec airbike SPRINT
20 double-unders

Dizzy does it

Wild and free…

 

 

**Announcements, etc…**

  • CrossFit Regionals countdown!  You might be wondering why that monstrosity of a structure has been on the patio for the last couple weeks… well, that is one of our 4 regionals booth set-ups.  They begin shipping out today, and we have 3 teams leaving next week for 3 crazy weeks of travel that will include stops  in New York, San Antonio, San Diego, Nashville, Portland, Australia, and Madrid.  The competition gets better every year, and you can check in on all the action at games.crossfit.com for 3 consecutive weekends, starting Friday the 19th.

 

 

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A.  bench press: 10-8-6-4-2; rest as needed

B. 3 rounds for time:

25 GHD situps
25 burpees
2 laps heavy farmers carry

 

 

CSPORT

A. 3 rounds:

30 sec superman hold
30 sec hollow rock
30 sec side plank
30 sec other side plank

B. 40-30-20-10

wall balls
situps
*unbroken is the goal

C. 10-1 ladder

box jumps
toes to bar

 

#momsrule

 

 

Unstoppable.

 

 

**Announcements, etc…**

  • CrossFit Regionals countdown!  You might be wondering why that monstrosity of a structure has been on the patio for the last couple weeks… well, that is one of our 4 regionals booth set-ups.  They begin shipping out today, and we have 3 teams leaving next week for 3 crazy weeks of travel that will include stops  in New York, San Antonio, San Diego, Nashville, Portland, Australia, and Madrid.  The competition gets better every year, and you can check in on all the action at games.crossfit.com for 3 consecutive weekends, starting Friday the 19th.

 

 

 

OPEN GYM

*9am-noon