binghamtoncrossfit.blogspot.com

CrossFit Binghamton

Sunday, June 7, 2015. Monday June 8th, 2015. A Power Clean 3,2,2,1,1,1. Score is best completed 1 rep. BThis workout is done relay style, with each member completing the total work below then tagging teammate. 30 calories on rower. 30 burpees over the bar. 30 hang cleans 135/85. Sub is 50 KBS. OR for those that completed this is 2014. 40 wall-ball shots, 20 lb. to 10-foot target - women 14lb ball to 9 ft. 30 cleans, 135 lb. / 95 lb. Sunday, May 31, 2015. A2 Goblet Squat x 12, rest 1 min. 1 Minute of Rest.

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CrossFit Binghamton | binghamtoncrossfit.blogspot.com Reviews

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Sunday, June 7, 2015. Monday June 8th, 2015. A Power Clean 3,2,2,1,1,1. Score is best completed 1 rep. BThis workout is done relay style, with each member completing the total work below then tagging teammate. 30 calories on rower. 30 burpees over the bar. 30 hang cleans 135/85. Sub is 50 KBS. OR for those that completed this is 2014. 40 wall-ball shots, 20 lb. to 10-foot target - women 14lb ball to 9 ft. 30 cleans, 135 lb. / 95 lb. Sunday, May 31, 2015. A2 Goblet Squat x 12, rest 1 min. 1 Minute of Rest.

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CrossFit Binghamton | binghamtoncrossfit.blogspot.com Reviews

https://binghamtoncrossfit.blogspot.com

Sunday, June 7, 2015. Monday June 8th, 2015. A Power Clean 3,2,2,1,1,1. Score is best completed 1 rep. BThis workout is done relay style, with each member completing the total work below then tagging teammate. 30 calories on rower. 30 burpees over the bar. 30 hang cleans 135/85. Sub is 50 KBS. OR for those that completed this is 2014. 40 wall-ball shots, 20 lb. to 10-foot target - women 14lb ball to 9 ft. 30 cleans, 135 lb. / 95 lb. Sunday, May 31, 2015. A2 Goblet Squat x 12, rest 1 min. 1 Minute of Rest.

INTERNAL PAGES

binghamtoncrossfit.blogspot.com

1

CrossFit Binghamton: Week of 3/22-3/28/15

http://binghamtoncrossfit.blogspot.com/2015/03/week-of-322-32815.html

Sunday, March 22, 2015. A1 Back Squat x 8-10; rest 2 min. A2 Scap Pull-ups x 10-12; rest 1 min. B1 OH Walking Lunge x 10/leg; rest 2 min. B2 Pull-up Negatives (jump up and lower as slow as possible) x 8; rest 1 min. Rest 90 sec between. Complete 5 sets AFAP:. 10 Heavy Russian KB Swings. 15 Knees to Elbows or Chest. Sandbag Carry or Waiter’s Walk x 4 laps. Rest 45 sec then. 20 DU or 50 singles. Rest 2 min btw sets. If extra time, work Clean and Jerk Technique, foam roll, AD lite, stretch, or side planks.

2

CrossFit Binghamton: October 2014

http://binghamtoncrossfit.blogspot.com/2014_10_01_archive.html

Friday, October 31, 2014. Saturday November 1st, 2014. A wall walk. 3 reps every 2 minutes for 12 minutes. B Overhead DB tricep extension x 10 reps x 3 sets. C Ring Rows- accumulate 30-50 perfect reps. Do 10 more reps than last Saturday. Perfect form. 8 rounds for time. 8 deadlifts- moderate to heavy. 8 push-ups - - PERFECT FORM. DO NOT RUSH THESE. I am more concerned with quality of movement here than your time. A Freestanding Handstand Hold – Technique Work for 12 minutes. 8 rounds for time:. Scale to ...

3

CrossFit Binghamton: Week of May 4- May 10, 2015

http://binghamtoncrossfit.blogspot.com/2015/05/week-of-may-4-may-10-2015.html

Sunday, May 3, 2015. Week of May 4- May 10, 2015. A1 Back Squat x 6 reps; rest 1 min. A2 Banded Pull-ups x max reps (stop at 12, no swinging); rest 2 min. B1 Hammer Curls x 12-15; rest 1 min. B2 Wtd. Plank Hold 1 min; rest 1 min. 4 Squat Cleans (or power clean to front squat if you’re new to this movement) (mod- heavy). 6 Burpees Over Bar. Rest 2 min btw. 15 Lite Russian KBS. A1 DL x 6; rest 1 min. A2 8 assisted dips; rest 1 min. B Barbell Glute Bridge x 8; rest 1 min. 30 on/off of the following:. 20 Pul...

4

CrossFit Binghamton: Week of 4/5-4/11/15

http://binghamtoncrossfit.blogspot.com/2015/04/week-of-45-41115.html

Saturday, April 4, 2015. A Back Squat - Build to a Tough 5. B Push-ups on tire. 3 sets of max reps. C Ab Wheel Roll Out 3 x 12. D Row 2k for time. What can you do? Let’s see what you’ve got! 20 Russian Medball Twists. 25 DU or 50 singles. A1 Bench Press x 8; rest 1 min. A2 GH Raise x 8-10; rest 1 min. A3 GHD Situp x 8-10; rest 1 min. 5 rounds for time:. 5 clean and jerk. A1 AD 12 sec all out; rest/walk 2 min. A2 Row 20 sec all out; rest/walk 2 min. A3 1 min DU practice: rest/walk 2 min. A OHS Tech Work.

5

CrossFit Binghamton: December 2014

http://binghamtoncrossfit.blogspot.com/2014_12_01_archive.html

Wednesday, December 31, 2014. Thursday January 1st, 2015. Week 1 Day 4. Partner 6k row, switch every 500m. While you are resting you must perform a 20s side plank on each side! Week 1 Day 5. For Friday but can be performed today if you can't make it Friday. A1 Bulgarian Split Squats x 8/leg; rest 1 min. A2 Ring Rows x 12; rest 1 min. A3 Single Leg RDL with DB 8/Leg; rest 1 min. A4 DB Push Press x 12; rest 1 min. Tuesday, December 30, 2014. Wednesday December 31, 2014. Upper Body Pull/Lower Body Push.

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binghamtoncrossfit.blogspot.com

CrossFit Binghamton

Sunday, June 7, 2015. Monday June 8th, 2015. A Power Clean 3,2,2,1,1,1. Score is best completed 1 rep. BThis workout is done relay style, with each member completing the total work below then tagging teammate. 30 calories on rower. 30 burpees over the bar. 30 hang cleans 135/85. Sub is 50 KBS. OR for those that completed this is 2014. 40 wall-ball shots, 20 lb. to 10-foot target - women 14lb ball to 9 ft. 30 cleans, 135 lb. / 95 lb. Sunday, May 31, 2015. A2 Goblet Squat x 12, rest 1 min. 1 Minute of Rest.

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