December 27th 2012 WOD

Snatch Complex
5 sets

WOD
2RFT
20 pull-ups
30 Back squats
20 Hang power cleans
30 Sit-ups
115#/75#

Scale as needed.

Train Hard Train SMART!

December 26th 2012 WOD

STRENGTH
Power Clean
3-3-3-3-3

WOD
21-18-15-12-9-6-3 
Plate GTO 45#/25#
5 Burpees + 20 Air Squats between rounds

Scale as needed.

Train Hard Train SMART!

December 24th 2012 WOD

"12 Days of Christmas "
(Just like the song)

95#/65#
1 Deadlift
2 Hang power cleans
3 Front squats
4 Presses
5 Back squats
6 Push presses
7 Thrusters
8 Squat cleans
9 Push jerks
10 Hang power snatches
11 Overhead squats
12 Sdlhp

Scale as needed.

Train Hard Train SMART!

Merry Christmas and Happy Holidays!!!

December 21st 2012 WOD

Thruster
5-5-5-5-5

WOD
Row 500M
50 Air Squats
Row 400M
40 AM Sit Ups
Row 300M
30 HR Push Ups

** If the world ends please note that classes will be canceled for the day.**
Train Hard Train Smart

Scale as needed.

December 20th 2012 WOD

20 Minutes to work up to a 1 RM Push Press

EMOTM 20 Minutes
Odd Minutes 3 HSPU/10 HRPU
Even Minutes 5 Deadlifts

Train Hard Train Smart

Scale as needed.

December 19th 2012 WOD

Hang Clean + 1 Front Squat 
2-2-2-2-2

WOD 
21-15-9

Pull Ups
Box Jump Burpees

Train Hard Train Smart

Scale as needed.

December 18th 2012 WOD

Skill 
Turkish Get Ups

WOD: Bear Complex
7 Times Thru
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Touch and go. No rest at the bottom or you start over…

Train Hard Train Smart

Scale as needed.

December 17th 2012 WOD

Back Squat
5-5-5-5-5

WOD
Tabata
Ball Slams 30/20
KB Swings 24/16
K2E
Lunges

Reminder there is no 8AM class.
Train Hard Train Smart

Scale as needed.

December 14th 2012 WOD

Cleans
2-2-2-2-2

WOD
Row 350M
21 KB Swings 24KG / 16KG
21 Burpees
21 KB Swings 24 KG / 16 KG
Row 350M

Train Hard Train Smart

Scale as needed!

December 13th 2012 WOD

Skill
Kipping
Pistols

WOD 14 Min AMRAP
4 Pistols (Peg Leg)
8 Pull Ups
12 AM Sit Ups

Train Hard Train Smart

Scale as needed.

December 12th 2012 WOD

Strength
Push Jerk - Split Jerk
2-2-2-2-2

WOD
10 Min EMOTM
Odd Minutes 5 T2B
Even Minutes 10 HRPU

--------------------------

500m Row **SPRINT**

Train Hard Train Smart

Scale as needed!

December 11th 2012 WOD

Skill
Ring Push Ups
Ring Holds

Ring Rows

WOD
In 8 Minutes complete:
21-15-9
Box Jumps 24"/20"
KB Swings 2 pood / 1.5 pood

In the remaining time complete as many Double Unders as possible.

Train Hard Train Smart

Scale as needed!

December 10th 2012 WOD

Front Squat
1-1-1-1-1

WOD
5 Min AMRAP
Row 250M
10 Burpees

Rest 2 Mins

5 Min AMRAP
10 Push Press 95#/65#
20 Wall Balls 20#/14#

Train Hard Train Smart

Scale as needed.

December 8th 2012 WOD

Partner workout, 50 reps of each movement

For time:

Burpees
Push press
Sit-ups
Front squat
Lateral jumps
Thrusters
Ball slams
Power Clean
Lunges
Back squat
KB swings
Deadlift
Sumo deadlift high pull

Scale as needed.

Train Hard Train SMART!

December 7th 2012 WOD

1 Power Snatch 2 OHS EMOTM 10 Minutes:

WOD

1 Min ME Row for cals
1 Min ME K2E
1 Min ME Push Ups
1 Min ME Burpees
Repeat


There will be a 30 second rest in between the rounds.

Train Hard Train Smart

Scale as needed.

December 6th 2012 WOD

Planks & Holds

WOD 8 Min AMRAP:

6 Chest to bar Pull Ups
10 Deadlifts 185#/ 115#

Train Hard Train Smart

Scale as needed.

December 5th 2012 WOD

Close Grip Bench Press
5x5

WOD 3
Row 350m
21-15-9
Slam Balls
AM sit ups
Row 350m

Train hard train smart.

Scale as needed.

December 4th 2012 WOD

3 ME Sets PU
3 ME Set Dips
3 ME Chin Ups

WOD
5 Rounds for time:
Run 250M
10 KB Swings 24 Kg /16 Kg
10 Box Jumps 24"/20"
10 T2B

Train Hard Train Smart

Scale as needed!

December 3rd 2012 WOD

Back Squat
1-1-1-1

WOD
Run 200M
10 HSPU
Run 500M
25 Burpees
Run 800M
50 Wall Balls 20#/14#

Train Hard Train Smart

Scale as needed!

November 30th 2012 WOD

Hang Clean 
3 - 3 -3 
1-1-1

WOD

3 Rounds for time:
30 OH Lunges 45/25
15 Ring Rows

** Anytime your plate hits the ground there is a 5 burpee penalty.**

Train Hard Train Smart

Scale as needed!

November 29th 2012 WOD

Deadlift 
5 Reps EMOTM 8 Minutes at 80% of your 1 RM.

4 Min AMRAP
15 Hand Release Push Ups
15 Box Jumps 24"/20"

Rest 2 Minutes

4 Min AMRAP
20 Air Squats
10 Power Cleans 75#/115#

Train Hard Train Smart

Scale as needed.

November 28th 2012 WOD

Strength 
Press
3-3-3-3-3

WOD
Annie
50-40-30-20-10
Double Unders / AM Sit Ups

Train Hard Train Smart

Scale as needed!

November 27th 2012 WOD

3 ME Sets of Pull Ups
3 ME Sets of HSPU
3 ME Sets of T2B

WOD
" Death By Burpee"

With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Train Hard Train Smart

Scale as needed.

November 26th 2012 WOD

Strength Back Squat
5-5-5-5-5

WOD
In 8 Minutes:
Row 1000m
50 Push Ups
Max Effort Wall Balls in the remaining time

Train Hard Train Smart

Scale as needed!

November 20th 2012 WOD

GYMNASTIC SKILL WORK
3 rounds of:
10 Strict pull-ups

5 HSPU (Strict if possible)
*Rest 1 minute between each round

WOD
For time:
100 Lateral Jumps
5RFT:
10 KBS (32kg/24kg)
20 T2B
Then:
100 Lateral Jumps

Scale as needed.

Train Hard Train SMART!

November 19th 2012 WOD

STRENGTH
Snatch Grip Push Press
5x1

WOD
10 RFT
1 Squat Clean
2 Push Jerks
3 Hang Power Cleans

Scale as needed.

Train Hard Train SMART!

November 15th 2012 WOD

L Sits - L-Sit Pull Ups - Ring Holds

WOD EMOTM for 16 Minutes:

Odd Minutes 5 Deadlifts
Even Minutes 5 KB Swings

Train hard Train Smart

Scale as needed.

November 14th 2012 WOD

The Press Series:

Press 3 x 3

Push Press 3 x 3
Push Jerk 3 x 3

21-15-9
K2E
Burpee Box Jumps

Train Hard Train Smart

Scale as needed.

November 13th 2012 WOD

Skill/Strength - Planks ans Holds
-Hollow Holds
- Supermans

-Side Bridges

WOD
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Train hard Train Smart

Scale as needed.

November 12th 2012 WOD

Front Squat
5-5-5-5-5

WOD
Run 800m
40 KB Swings 32 Kg / 24Kg
Run 400m
20 Push Press 115#/75#
Run 800m
15 HSPU

Train Hard Train Smart

Scale as needed.

November 9th 2012 WOD

Strength Press
4-4-4-4-4

WOD
Three rounds for time of:
135/95 pound Overhead squat, 10 reps
50 Double-unders

Train hard train smart

Scale as needed.

November 8th 2012 WOD

Skill Box Jumps

10 Minutes to work on cycling reps and height.

WOD

2 Min ME SDHP 32 KG/ 24 KG
2 Min ME Pull Ups
2 Min ME HSPU
2 Min ME Ball Slams 30#/20#

Rest two minutes and repeat.

Train Hard Train Smart

Scale as needed.

November 7th 2012 WOD

Power Cleans

2-2-2-2-2

WOD
10 MIN AMRAP
8 Deadlifts 225/135
12 Bar Facing Burpees

Train Hard Train Smart

Scale as needed!

November 6th 2012 WOD

10 Minutes to work up to a 2 RM Weighted Chin Up:

5 RDS for time:

15 T2B
20 One Arm KB Swing
25 Hand Release Push Ups

Train Hard Train Smart

Scale as needed!

November 5th 2012 WOD

Back Squat
3-3-3-3

WOD
In 10 minutes complete the following.

3 rounds of:
25 Wall Balls
25 Ball Slam Cleans
Row for max meters in the time remaining.

Train hard train smart.

Scale as needed.

November 2nd 2012 WOD

STRENGTH
Bench Press
4-4-4-4

WOD
5RFT
25 Overhead lunges (45#/25#)
20 Burpees

Scale as needed.

Train Hard Train SMART!

November 1st 2012 WOD

SKILL
Overhead squat
Ball slam clean

WOD
For time:
100 Dunders
75 Sit-ups
50 Ball slams (30#/20#)
25 Kettlebell swings (32kg/24kg)

Scale as needed.

Train Hard Train SMART!

October 31st 2012 WOD

HAPPY HALLOWEEN!!!

STRENGTH

Clean & Jerk
1-1-1-1

WOD
12 Minute AMRAP
5 Muscle-ups
10 Power Snatch (95#/65#)
15 T2B

Scale as needed.

Train Hard Train SMART!

October 30th 2012 WOD

SKILL
"The Bear Complex"

WOD
"Cindy"
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Scale as needed.

Train Hard Train SMART!

October 29th 2012 WOD

WOD
21-18-15-12-9-6-3
SDLHP (32kg/24kg)
Box Jumps (24"/20")
*12 min cap

Scale as needed.

Train Hard Train SMART!

October 26th 2012 WOD

STRENGTH
Snatch
4-4-4-4

WOD
For time:
Row 1000m
100 air squats
30 hang power cleans (135#/95#)

Scale as needed.

Train Hard Train SMART!

October 25th 2012 WOD

SKILL
Deadlift
Kipping
HSPU

WOD
For time:
Run 1200m

30 Deadlifts (225#/155#)
Run 800m
20 C2B pull-ups
Run 400m
10 HSPU

Scale as needed.

Train Hard Train SMART!

October 24th 2012 WOD

STRENGTH
Front Squat
2-2-2-2

WOD
3 RFT
12 Push presses (115#/75#)
40 meter Shuttle sprint (4 x 10 meters)

8 Squat snatches (115#/75#)

Scale as needed.

Train Hard Train Smart!

October 23rd 2012 WOD

SKILL
Rope Climbs

WOD
For time:
100 Walking lunge steps
50 HR push-ups
25 Knees to elbows
5 Rope climbs (no feet) or 25 pull-ups
25 Overhead squats, 65#/45#
50 Sit-ups
100 Double-unders

Scale as needed.

October 22nd 2012 WOD

STRENGTH
Push Press
2-2-2-2

WOD
3 RFT
10 Squat cleans, 135#/95#
20 Box jumps, 24"/20"

Scale as needed.

Train Hard Train Smart!

October 19th 2012 WOD

Strength 
Hang Cleans
2-2-2-2

WOD

For Time:
Row 750m
50 KB Swings 24kg/16Kg
40 AB Sit Ups
30 Hand Release Push Ups
20 T2B
10 Push Press Burpee Pull Ups

Train Hard Train Smart

Scale as needed.

October 18th 2012 WOD

Skill 
Power Snatch-OHS

WOD
20 Minutes EMOTM
Even Minutes 200 FT Sprint
Odd Minutes 1 Power Snatch 3 OHS
** Weight will be determined during the skill piece.**

Train Hard Train Smart

Scale as needed.

October 17th 2012 WOD

Strength 
Press
3-3-3-3-3

WOD
Run 400M
50 Wall Balls
Run 800M
50 AM Sit Ups
Run 400M
50 Ball Slams

5 AM 40 Degrees
1200 58 Degrees
4 PM 62 Degrees

Dress Warm for the runs!

Train Hard Train Smart

Scale as needed!

October 16th 2012 WOD

10 Minutes to work up to a heavy single thruster.
3 Reps at 75% EMOTM for 8 Min.

15-12-9-6
HSPU
KBell Swings

Train Hard Train Smart

Scale as needed.

October 15th 2012 WOD

Strength Back Squat
4-4-4-4

WOD
60 Seconds ME Burpees
Rest 60 Seconds
60 Seconds ME Strict Pull Ups
Rest 60 Seconds
60 Seconds ME Box Jumps 24/20
Rest 60 Seconds
60 Second ME Row for Cals
*We will run through this twice.*

Train Hard Train Smart

Scale as needed.

October 12th 2012 WOD

Deadlift 
5-5-5-5-5

WOD
30-20-10

Slam Balls 30#/20#
Ring Dips

Train Hard Train Smart

Scale as needed!

October 11th 2012 WOD

Skill - Double Unders

WOD

3 Rounds for time:
Run 500
10 Burpees
15 Pull Ups

**Dress warm for the run.**

Train Hard Train Smart

Scale as needed.

October 10th 2012 WOD

Strength 

Front Squat 

5x5

WOD
Row 2000M For time:

Train Hard Train Smart

Scale as needed!

October 9th 2012 WOD

Strength 

Weighted Dips

2-2-2-2-2-2-2-2

WOD
3 rounds for total reps of:

1 minute Max Effort Push Ups - HSPU
1 minute Max Effort KB Swings 2 Pood - 1.5 Pood
1 minute Max Effort T2B

*Rest one minute between rounds.

Train Hard Train Smart

Scale as needed!

October 8th 2012 WOD

*** We will be running a full day of classes at our normal times tomorrow.***

Push Press 

4-4-4-4-4

WOD
"Karen"
150 Wall Ball Shots 20/14

Train Hard Train Smart

Scale as needed!

October 4th 2012 WOD

WOD

20 minute AMRAP:

Run 400m
10 deadlifts (185#/135#)
15 burpees

Scale as needed.

Train Hard Train Smart!

October 3rd 2012 WOD

STRENGTH
Push Jerk 
5-3-1-1-1-1-1

WOD
Tabata
T2B
Air Squats

Scale as needed.

Train Hard Train Smart!

October 2nd 2012 WOD

WOD
For time:
Row 1000m

40 wall balls
20 ring dips
10 HSPU
20 kettlebell swings (32kg/24kg)
40 overhead lunges (45#/25#)
100 dunders

Scale as needed.

Train Hard Train Smart!

October 1st 2012 WOD

STRENGTH
Squat Clean
3-3-3-3-3-3-3

http://media.crossfit.com/cf-video/CrossFit_WOD120526_AjaBarto_Clean.mov

WOD
4 RFT
15 pull-ups
30 push-ups
30 sit-ups
*12 minute cap

Scale as needed.

Train Hard Train Smart!

September 28th 2012 WOD

Strength
Press
1-1-1-1

WOD
21-15-9
Squat cleans (135#/95#)
Box jumps (24"/20")

Scale as needed.

Train Hard Train Smart!

September 27th 2012 WOD

Skill
Snatch

WOD
For time:
100 Dunders
75 Sit-ups
50 Push-ups
25 Pull-ups

Scale as needed.

Train Hard Train Smart!

September 26th 2012 WOD

Strength
Deadlift
1-1-1-1

WOD
3 RFT
Run 400m
21 Ball Slams (30#/20#)
12 T2B

Scale as needed.

Train Hard Train Smart!

September 25th 2012 WOD

Skill
Rowing

WOD
For time:
Run 800m
100 thrusters (95#/65#)
Run 800m

Scale as needed.

Train Hard Train Smart!

* CFMV would like to thank everyone for their patience as we grow. And we hope to
make an announcement very soon about our new location!

September 24th 2012 WOD

Strength 
Back Squat
1-1-1-1

WOD
12 minute AMRAP:
15 Pull-ups
10 Burpees
15 Sumo-deadlift high-pulls (32kg/24kg)

Scale as needed.

Train Hard Train Smart!

September 21st 2012 WOD

10 Mins to work to a heavy hang clean:
2 Hang Cleans EMOTM for 7 Minutes.

WOD
3 Min Max Wall Balls
3 Min Row for Cals
3 Min Max Ball Slams

Train Hard Train Smart

Scale as needed.

September 20th 2012 WOD

Strength
Weighted pull-ups 1-1-1-1-1-1-1 reps

WOD
150 Double Unders for time:
3 Burpees Every time you have to restart

Train Hard Train Smart

Scale as needed!

September 19th 2012 WOD

Strength Push Press
4-4-4-4

WOD
Nancy
400 meter run
15 Overhead squat 95/65
5 RFT

Train Hard Train Smart

Scale as needed.

September 18th 2012 WOD

Skill Turkish Get Ups

WOD
Row 500M
25 Chest to bar pull ups
50 Push Ups
75 AM Sit Ups
500 M Run

Train Hard Train Smart

Scale as needed!

September 17th 2012 WOD

There will be a 5 AM class tomorrow and Wednesday. Also the email for the Paleo Challenge will be going out tonight. 

Strength 

Back Squat
4-4-4-4

WOD 4 RFT
20 KB Swings 2 Pood/1.5 Pood
20 Burpees

Train Hard Train Smart

Scale as needed!

September 14th 2012 WOD

Friday Fun Day

1st Piece is a one mile run for time:

2nd Piece is 1 Rep Max weighted Chin Up:

3rd Piece is 15 mins to get max wieght from ground to over head:

The weight begins on the floor and has to end locked out over head under control.

Train Hard Train Smart

Scale as needed!

September 13th 2012 WOD

A few things that are coming up at CrossFit Mohawk Valley. A 30 Day Paleo Challenge with weigh ins and skin fold (body fat) readings. 

On Tuesday the 18th I (John) will be getting locked up to raise money for the Muscular Dystrophy Association. Donations can be made at the box or on-line, please ask if you have any questions. 

As the majority of you know we are working on sec...
uring the new location and details will be release as soon as we can. We appreciate every ones hard work and flexibility as we continue to grow as a box and community! Keep up the great work!

Strength
Snatch 10 Mins to work up to a heavy single

2 Reps EMOTM for 8 min:

WOD 8 Rounds for time:
Sprint 200 Feet
10 T2B

Train hard Train Smart

Scale as needed!

September 12th 2012 WOD

WOD 
Fight Gone Bad 

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1.Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75/65 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75/65 pounds (Reps)
5.Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Train Hard Train Smart

Scale as needed.

September 11th 2012 WOD

Strength 
Press 
4-4-4-4

WOD
4 Rounds for time:

Run 500m
20 Hand Release Push Ups
10 Goblet Squats 1.5 Pood / 1 Pood

Train Hard Train Smart

Scale as needed!

September 10th 2012 WOD

Skill-Strength Kettle Bell Swings

WOD

1 Minute Max Pull Ups
2 Minute Max Burpees
3 Minute Max Wall Balls / Slam Balls
4 Minute Double Unders

There will be a 60 second rest in between each exercise.

Train Hard Train Smart

Scale as needed.

September 7th 2012 WOD

Strength/Skill
Overhead Squat
5-5-3-3-1-1

WOD
For time:
Row 500/Run 400/Dunders 30
10 Front Squats (135#/95#)
Row/Run/Dunders
10 Push Press
Row/Run/Dunders
10 Thrusters
*Note: you will row once run once and dunder once.

Scale as needed.

Train Hard Train Smart!

September 6th 2012 WOD

Skill
Kipping

WOD
For time:
Run 400m
50 lunges with plate overhead (45#/25#)
Run 800m
50 kettlebell swings (32kg/24kg)
Run 400m

Extra Credit
100 sit-ups
Or
50 toes to bar

Scale as needed.

Train Hard Train Smart!

September 5th 2012 WOD

Strength
Push Jerk
1-1-1-1

WOD
15-12-9-6-3
Power Cleans (135#/95#)
Pull-ups

Scale as needed.

Train Hard Train Smart!

September 4th 2012 WOD

Partner Row
200m
400m

800m
-----------------------
3 Rounds for time:
20 Deadlift 185/115
30 Wall Balls / Ball Slams

Train hard train smart.

Scale as needed.

September 3rd 2012 WOD

Strength
Squat Cleans
1-1-1-1

WOD
5RFT
5 push-ups + 1 wall walk, 5 sets
10 toes to bar
15 sumo deadlift high pull (32kg/24kg)

Scale as needed.

Train Hard Train Smart!

August 30th 2012 WOD

Skill/Strength
Snatch Practice

WOD
"The who are all our cherry pickers WOD!"
5k run

Scale as needed.

Train Hard Train Smart!

August 29th 2012 WOD

Core Work
15 Hollow body rocks + 15's Hollow body holds x 5

WOD
AMRAP in 12 minutes:
80 Air Squats
40 Situps
20 Dips
10 Pull-ups
5 Muscle-ups

Scale as needed.

Train Hard Train Smart!

August 28th 2012 WOD

Run 250 meters

4 rounds of the couplet:
15 Hang Power Cleans (95#/65#)
10 Push Presses (95#/65#)
Followed by,
Run 250 meters

Scale as needed.

Train Hard Train Smart!

August 27th 2012 WOD

Strength
Back Squat
1-1-1-1

WOD
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Scale as needed.

Train Hard Train Smart!

August 24th 2012 WOD

Strength 
Pull Ups 2 Max Effort Sets
Dips 2 Max Effort Sets

Chins 2 Max Effort Sets

WOD
21-15-9

KB Swings 2 Pood / 1.5 Pood
T2B

Train Hard Train Smart

Scale as needed!