Wednesday 5.17.17

Jon

“Weightlifting Wednesday”
Overhead Squat – Heavy Set of 3

Then,

EMOMx12, Alternating:
Min 1: 12 KB Front Rack Lunges (35’s/20’s)
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups (45’s/30’s)
Min 4: 40 second Plank Hold 

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Box Brief
Due to Regionals this weekend, there will be no Nutrition Challenge meeting on Sunday. If you have any questions about the challenge or nutrition in general, don’t hesitate to email either Krysta or Morgan!

Tuesday 5.16.17

Mark

“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Compare scores HERE.
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Box Brief
*** Save the Date — Buds & Suds ***
Friday, June 2 at 6:30pm 

Monday 5.15.17

Coach Dan

OPEN
“Table Manners”
3 Rounds:

10 Power Cleans (135/95)
10 Front Squats
10 Push Jerks
50 Double-unders

PERFORMANCE
“Table Manners”
3 Rounds:
10 Power Cleans (115/80)
10 Front Squats
10 Push Jerks
50 Double-unders

FITNESS
“Table Manners”
3 Rounds:
10 Power Cleans (95/65)
10 Front Squats
10 Push Jerks
100 Single-unders

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Box Brief
*** Save the Date — Buds & Suds ***
Friday June 2 at 6:30pm 

Sunday 5.14.17

Update: Problem solved

OPEN & PERFORMANCE
“Rope Burn”
120 Double-unders
60 Cal Bike
60 Sit-ups
90 Double-unders
45 Cal Bike
45 Sit-ups
60 Double-unders
30 Cal Bike
30 Sit-ups

FITNESS
“Rope Burn”
240 Single-unders
60 Cal Bike
60 Sit-ups
180 Single-unders
45 Cal Bike
45 Sit-ups
120 Single-unders
30 Cal Bike
30 Sit-ups

Roughly half of the work in “Rope Burn” is behind us once we complete Round 1. With reps decreasing each round and the sit-ups giving our legs a break, we can push the pace on intensity even towards the end of the workout.

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Box Brief
The CrossFit Games North East Regional is next weekend!
Head over to Albany to cheer on Coach Conor, Katrin and Tori May 19-21 at the Times Union Center.
(Aggressive signage is strongly encouraged.)
Regionals tickets are available here.

Saturday 5.13.17

Lori & Will

“Fight Gone Bad”
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift (75/55#)
Box Jumps (20″)
Push Press (75/55)
Row for Calories
Rest

Fight Gone Bad, a CrossFit benchmark workout, was designed to simulate the demands of an organized MMA fight. Five minutes on, 1 minute off, for 5 rounds. We talk all the time about our three different tracks: Open, Performance, and Fitness. This workout was designed to prepare athletes for martial arts (performance), but is well known by the CrossFit community for its ability to deliver results no matter what your goal.

Compare scores HERE.
Post scores to comments.

Box Brief
The CrossFit Games North East Regional is next weekend!
Head over to Albany to cheer on Coach Conor, Katrin and Tori May 19-21 at the Times Union Center.
(Aggressive signage is strongly encouraged.)
Regionals tickets are available here.

Friday 5.12.17

You’ll be sorely missed, Quigleypuff

“Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees

No equipment necessary. The name of the game for this CFNE benchmark is how fast we can move with just our bodyweight. Whether its getting off the ground after diving for a loose ball in basketball, looking for something that rolled underneath your car, or out on the floor at 15 Tech Circle, burpees are everywhere.

Compare scores HERE.
Post scores to comments.

Box Brief
Today’s workout is in honor of our own Brian Quigley, aka Quigs, aka Quiggles, aka Quimber, aka Quimberly, aka Professor Quigglesworth, aka Quigleypuff, aka Quigmire, who is moving back to New York to finish school. Be sure to give him a hug when you see him today! Or just tie him to the rig so he can’t leave…