GunxCrossFit | New Paltz, NY

Saturday, 5/18/13

WOD: TBA

No open gym this Sunday.  We are hosting an all day Olympic Lifting Certification Workshop.

Stephanie returns to San Diego today.  We'll miss her. 

Friday, 5/17/13

Strength: Deadlift, 5, 3, 1, 1, 1

Weighted Chin Ups, 3 X 5

Conditioning:  Prowler Sprints, 6 X BW

Don't worry, be happy

Quality trumps Everything

Thursday, 05/16/13

Strength;  Bench Press, add 2kg to last week's.

Conditioning;  2 Rounds of

1 Tire Flip

1 Stone to Shoulder

Run one Lap

2 Tire Flip

2 Stones to Shoulder

Run one Lap

3 Tire Flips

3 Stones to Shoulder

Run one Lap

Improve your Posture

Primal Posture

 

Wednesday, 5/15/13

Strength:  Power Snatch + Snatch Push Press + Overhead Squat, 3 + 3 + 3 X 5

Conditioning: 3 rounds for time:

Run to Steve's lane and back.

15 DB Thrusters

10 Pull Ups

5 Ring Dips

Squat PR's all around.

Fix your Squat

Beyond Strong

Tuesday, 05/14/13

Strength:  Press, 3 x 5

Dips, 3 x max reps

Conditioning:  Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
10 Box jumps (step down)

 

Monday, 05/13/13

Strength;  Back Squat, 3 x 5.  Add 5kg to last week's weight.

GHD Raises, 4 X 8.

Conditioning:  Three sets for times of:
50 Double-Unders
20 Hand 2 Hand Kettlebell Swings
10 Pull-Ups
Rest 1 minute

Going through the motion

 

Sunday, 5/12/13

Open Gym, 1 - 3 PM.

Come over and lift some stones.

Saturday, 5/11/13

WOD: TBA

How are your shoulders?

 

Friday, 5/10/13

Strength:  Deadlift, 1 x 5

Conditioning: Prowler Sprints

~ Bodyweight X 6

Reserve your space in today's stretchlab. 

Powerlifting Federations

Randomization: Forging Mediocre Fitness

Thursday, 05/09/13

Strength:  Bench Press, 3 x 5

Conditioning:  "Jackie"

For Time;

Row 1,000 Meters

Thruster 45 pounds, 50 reps

30 Pull-ups 

"You've got to carry that weight a long time..."

Gretchen the girlscout 

Because your mother told you to