Saturday, March 31, 2012 FGB Sort of

FGB sort of
1 Minute of work at each station
Kettle Bell Swings 1.5/1 Pood
Sumo Dead Lift High Pulls 75#/55#
Box Hops 24/20
Push Press 75#/55#
Row for Calories
1 Minute of rest
Count your reps
*Movements subject to change*

Friday, March 30, 2012 Valentina

Valentina
AMRAP 15 min.

Plate push 40 Yrds
20 Burpees
Plate Push 40 Yrds
20 Pull-ups
count your rounds.
Happy Birthday Valentina!

Valentina says thank you and she is very excited you are doing her wod. Good luck!!!

Thursday, March 29, 2012 Heavy Snatches

5 Rounds
10 Power Snatches 115#/70#
25 Ab Matt Sit ups
250 Meter Row
for time.
Warm up
3 Rounds of the Standard
10 of: Overhead Squats/Dips/Pull ups
Walking Lunges/GHR
20 Russian Twist

Wednesday, March 28, 2012 Sheila Sue

Yup, it’s official, Sheila has qualified for the Northeast Regional’s, which means she is 1 of the 60th fittest women in the NE! In the time she has been with us she has made amazing achievements in CrossFit and continues to grow as an athlete. Her dedication, perseverance, and loyalty will keep on propelling her to even bigger accomplishments. Let’s rally behind her and show our support that CFD knows how as she trains to be the fittest woman on the planet!

Garage Games

The Garage Games, X and Y competition will be held in Albany this Saturday and Sheila and Joe are entered to compete as a team. Anyone interested in going the details are below:

Where: Albany CrossFit, 444 Sand Creek Road, Albany, NY 12205
Time: First event is scheduled to start at 10am and we are expecting a total of 3 WODs with awards at 6:30pm, times could be subject to change

If you are interested I am sure we can workout a carpool.

Also registration is open through today if anyone is interested in competing, it must be 1 man and 1 woman, it is $100 total, and there is an RX and scaled divison.

Run-Dead Lift

Complete as many rounds as possible in 12 minutes of:
400 meter run 2 1/2 laps
5 Deadlifts 315#/185#
500 Meter Row
Med Ball Dynamics
Skill-Snatches-Power,Hang,Squat

Tuesday, March 27, 2012 Lynne

Lynne
5 Rounds of Max Reps of :
Body Weight Bench Press
Pull ups
Count your reps for your score,

Monday, March 26, 2012 Back Squat= KB Swings

21-15-9 reps for time of:
225#/135# Back squat
2/1.5 pood Kettlebell swing
For time.
Warm up
500 Meter Row
2 Rounds of:
20 Overhead Russian Twist
10 Push ups
10 Dips
10 Grass Hoppers
10 Overhead Squats

Saturday, March 24, 2012 Last Dance

50 squats holding a bumper 45/25
40 SDHP 45/35
30 Burpees
40 squats holding a bumper 45/25
50 SDHP 45/35

Buy Out
Pick 1 - 50 ab mat situps or double unders
***Happy Birthday Mr V!****

Friday, March 23, 2012 Surge

21-15-9
Kettlebell Swings 1.5/1
Pull ups
Push Press 115/85

Warm Up -
Coach’s Pick

Thursday, March 22, 2012 YEAH BUDDY

12.4
12min AMARP
150 Wall Balls
90 Double Unders
30 Muscle Ups
**All the wall balls must be completed and there is no cap for that**
Warm Up
3x
1 Laps
10 Walking Lunges
10 Dips
Any mobility you want

Wednesday, March 21, 2012 Jerry

Run can be done outside!

For time, 25min cap
Run 1 mile (3x around the parking lot or 10x around the field)
Row 2K
Run 1 mile

Warmup -
5-8 minutes of dynamics

Tuesday, March 20, 2012 Unforgivable

5rds
1min Stations
Power Cleans 135/95
HSPU
Floor Wipers 135/95
Box Hops 24/18
Rest

Warm Up -
Coach’s Pick

Monday, March 19, 2012 Don’t Let Go

3rds / 20min cap
20 OH Squats 95/65
15 Ring Dips
10 Burpees
*Everytime the bar is dropped on the OHS you must add 3 burpees to the set of 10.

Warmup -
3x
10 OH Squats
10 Jumping Jacks
10 Situps
10 Laterial Lunges (each side is 1)
10 pushups

Saturday, March 17, 2012 Team WOD

Team WOD
20 Minute AMRAP
25 Kettle Bell Sumo Dead Lift High Pulls 2/1.5 Pood
250 Meter Row
25 weighted Sit ups 35#/20#
25 Globo Squats 35#/20#
Add 1 Round for each Teammate
ie 3 person team 75 KB SDHP/750 Row etc.
Count your reps.