All Posts By

Coach Blake

Hero Saturday!

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“Herzberg”
AMRAP35 w/ a Partner
800m MB Run
10 DB ManMakers (2×50, 2×35#)
21 Burpee Box Jump Overs (24/20″)
6 Rope Climbs
Eric Herzberg was KIA on October 21st, 2006 in Iraq. He was a member of Hudson River CrossFit. Grab a partner and do this workout in his honor.

Friday 10.19.18

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Strength:
5 Rounds:
8R/8L Dual DB Single Leg Deadlift
8R/8L Dual DB Bench Press (alternating, keep one locked out at all time)
Metcon:
5 Rounds
15 Russian Kettlebell Swings (53/35#)
15 Pushups
15m Sled Push (+90/+50#)
LITE Classes:
5 Rounds
15 Russian Kettlebell Swings
15 Pushups
15m Sled Push

Thursday 10.18.18

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25 Minutes:
3 Rounds
100 Double Unders
10 Squat Snatches (115/75#)
15 Toes To Bar
20/15 Cal Assault Bike
w/ remaining time:
Find 2RM Overhead Squat
LITE Classes:
AMRAP20
200 Singles
10R/10L DB Snatches
15 Hanging Knee Raises
20/15 Cal Assault Bike
From 21:01 – 24:00
Max Effort Hollow Hold

Wednesday 10.17.18

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Weightlifting:
1 Power Clean + 1 Hang Clean (15 Minutes to find a max for the day)
Hang Clean is from above the knee, full squat.
Metcon:
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
LITE Classes:
Today we will spend some time reviewing the Hang Power Clean.
5 Rounds
30 Air Squats
10 Strict Pullups
10  Ring Dips
10 Hang Power Cleans

Tuesday 10.16.18

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CrossFit Classes:
From 0 – 5:00
200m Farmer Carry (2×70/2×53#)
From 5:01 – 25:00, AMRAP
600m Run
30′ HS Walk
15 Sandbag Over Shoulder (100/75#)
At 27:00:
50 HSPU

32:00 Time Cap
LITE Classes:
25 Minutes:
8R/8L Single Leg Deadlifts
8R/8L SeeSaw Presses
8R/8L Split Squats
8R/8L Renegade Rows
1:00 Plank

Monday 10.15.18

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Weightlifting
Back Squat (1 Rep Max)
Metcon
AMRAP10
1000m Row
50 Wall Balls
30 Box Step Ups at 20″  (2×50/2×35)
Max Row with remaining time
LITE Classes:
AMRAP20
500m Row/Ski
25 Wall Balls
10 DB Box Step Ups

Team Saturday!

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In Teams of 3:
150 Bench Press (135/80#)
*10 Syncho HR Pushups every switch

150 Burpee Box Jump Overs (24/20″)
*10 Syncho Air Squats every switch

150 Cal Assault Bike
*10 Syncho Hot Potato Situps every switch (20/14#)

 

Friday 10.12.18

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CrossFit and CrossFit LITE Classes:
8 Rounds:
200m Sprint
Rest 1 Minute
Score = Total time, including rest.
Gymnastics
3 Rounds:
20′ Handstand Walk or :20 Handstand Hold
:20 Hollow Hold