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!