Wednesday, May 31, 2017

Thursday, June 1, 2017

WOD:  2 Rounds

            200 M  Run
            12 Wall Balls (20/14)
            200 M Run
            33 Air Squats
            200 M Run
            12 Burpees
            200 M Run
            33 Weighted Sit Ups, 25lbs
            200 M Run
            12 Pull Ups
            200 M Run
            33 Push Ups


This is a Tribute WOD from CrossFit Oswego to remember a young boy Eric Lederman, 12 who tragically passed away playing baseball in 2012. As our kids are finishing up another school year please take this time to remember how lucky we are and honor a young life that ended way too soon.

Congrats to our Athlete of the Month, Joe C! Be sure to read his write up on the athlete's page.

Tuesday, May 30, 2017

Wednesday, May 31, 2017

Strength:  Push Press, Find 5 Rep Max

WOD:  5 Rounds

            5 Power Snatch (75/55)
            10 Burpees
            15 Push Press (75/55)


I love how packed the May PR board is! Congrats, Everyone!

Monday, May 29, 2017

Tuesday, May 30, 2017

All Classes:  Open Gym


Thank you so much to everyone who came out today to honor our fallen heroes. The amount of heart shown today was incredible. Nobody cared how the WOD was done, we were just happy to suffer and pay our respects together. Happy Memorial Day!

Sunday, May 28, 2017

Monday, May 29, 2017

WOD:  "Murph"

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


Friday, May 26, 2017

Saturday, May 27, 2017

Team WOD:  20 Minute AMRAP with a Partner

                       15 Burpees
                       20 Front Squats (115/75)
                       30 AbMat Sit Ups
                       200 M Run (each partner runs separately)

                       *One partner works while the other rests


The Murph shirts are in! Be sure to grab yours and check your name off the list.

Thursday, May 25, 2017

Friday, May 26, 2017

Strength:  Push Jerk

                 3-3-2-2-1-1

WOD:  15 Minute AMRAP

             5 HSPU
             15 AbMat Sit Ups
             10 Shoulder to Overhead (115/75)
             30 Double Unders


The heats for Murph are in Zen. Please get signed up ASAP. Even if you wont be doing the WOD join us for the cookout after!

Wednesday, May 24, 2017

Thursday, May 25, 2017

Strength:  8 Minute EMOM

                3 Power Snatch, 55% of 1RM
                2 Hang Power Snatch
                1 High Hang Power Snatch


WOD:  For Time

            40 Dumbbell Snatch, Alternating (35/20)
            4 Rounds of Cindy
            30 Dumbbell Snatch
            3 Rounds of Cindy
            20 Dumbbell Snatch
            2 Rounds of Cindy
            10 Dumbbell Snatch
            1 Round of Cindy

            *Cindy

              5 Pull Ups
              10 Push Ups
              15 Air Squats


It has been an exciting couple of weeks finding new maxes. Everyone has really increased their strength and we are so proud of the work that has been put in. Congrats!               

Tuesday, May 23, 2017

Wednesday, May 24, 2017

Strength:  Strict Press, Find 1RM

WOD:  10 Minute AMRAP

             50 Double Unders
             25 S2O (95/65)
             15 T2B


We  are through the first full week of Lurong and our team is sitting in 4th place! Their eating has been on point and they have done great on some really hard WODs. Keep it up, Guys!

Monday, May 22, 2017

Tuesday, May 23, 2017

Strength:  1 Mile Run

WOD:  For Time

20 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
18 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
16 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
14 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
12 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
10 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
8 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
6 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
4 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
2 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees


We are a week out from Murph and will be getting in some more training. Come in ready to run tomorrow!

Sunday, May 21, 2017

Monday, May 22, 2017

Warm Up:  5 Minute AMRAP

                  10 Jumping Air Squats
                  10 KB's, AM (53/35)
                  15 Russian Twists

WOD:  Back Squat, Find 1RM


I am positive tomorrow will have just as many PR's as last week! Everyone has stayed dedicated to BBC and the results have been amazing. Have fun!

Friday, May 19, 2017

Saturday, May 20, 2017

Team WOD:  20 Minute AMRAP with a Partner

                       8 Burpees
                       10 KB's, AM (53/35)
                       12 Wall Balls (20/14)

                       *Partners alternate exercises.


Best of luck to Rose at this weekend's state track meet. This incredible young athlete has shown us very quickly how great her work ethic is! We can't wait to see what else she sets her mind to.

Thursday, May 18, 2017

Friday, May 19, 2017

WOD:  25 Minute AMRAP

             5 Pull Ups
             10 Push Ups
             15 Air Squats
             20 Double Unders

Finisher:   Not For Time

                 1 Mile Run


Congrats to Franny on a HUGE deadlift PR and breaking into the 300 club!

Wednesday, May 17, 2017

Thursday, May 18, 2017

Warm Up:  8 Minute AMRAP

                   400M Run Buy In

                    in remaining time AMRAP

                    10 Wall Balls (20/14)
                    12 KB's, Russian (53/35)
                    15 AbMat Sit Ups

WOD:  Deadlift

            Find 1RM

As a treat for finishing all the burpees and running lately it is time to max deadlift! Make sure to eat up tonight and come in ready to lift HEAVY!

Tuesday, May 16, 2017

Wednesday, May 17, 2017

Strength:  12 Minute EMOM, Alternating

                 Strict Chin Ups, 45 Seconds
                 Ring Dips, 45 Seconds
                 Handstand Hold, 45 Seconds

WOD:  For Time

            18 Bar Facing Burpees
            100M Sprint
            15 Bar Facing Burpees
            100M Sprint
            12 Bar Facing Burpees
            100M Sprint
            9 Bar Facing Burpees
            100M Sprint
            6 Bar Facing Burpees
            100M Sprint
            3 Bar Facing Burpees
            100M Sprint

Finisher:  1 Minute Max Cal AD


The Lurong Challenge kicked off this week and the group killed the benchmark WOD tonight. I can't wait to watch these athletes really push themselves over the next five weeks!

Monday, May 15, 2017

Tuesday, May 16, 2017

Strength:  Turkish Get Up

                  6-6-6

WOD:  For Time

            800M Run
            60 Wall Balls (20/14)
            45 Dumbbell Snatch, (50/35)
            30 C2B Pull Ups

Finisher:  Deficit Ring Rows, 3 x 10


Congrats to everyone who PR'ed today! Whether it was by 1lb or 50lbs everyone should be very proud. You are all getting so strong.

Sunday, May 14, 2017

Monday, May 15, 2017

Strength:  Bench Press

                 Find 1RM

WOD:  8 Minute AMRAP

             8 Push Ups
             10 Wall Ball Squat Cleans (20/14)
             12 AbMat Sit Ups


After four months of hard work and heavy lifting it is finally time to max again! I can't wait to see the PR board filled up. Have fun!

Friday, May 12, 2017

Saturday, May 13, 2017

Team WOD:  3 Rounds with a Partner

                       400 M Run (together)
                       50 KB's, AM (53/35)
                       40 AbMat Sit Ups
                       30 Wall Ball Squat Cleans (20/14)
                       20 Burpees
                       10 HSPU

                       *30 Minute Time Cap. Split reps any way. One partner works while the other rests.



I hope all the Mom's at CFSG have a wonderful weekend with their families!



Thursday, May 11, 2017

Friday, May 12, 2017

Strength:  Paused Front Squats

                 3-3-3-3-3

WOD:  "FGB Style"

             3 Rounds, 1 Minute per Station

             Row (calories)
             Burpee Box Jump Over (24/20)
             AbMat Sit Ups
             Ring Dips
             Rest 1 Minute

Finisher:  Plank Hold

                5 x 60 Seconds


Best of luck to Cody who will be leaving for the summer for work! I know he will be missed by all the early birds. Hurry back!

Wednesday, May 10, 2017

Thursday, May 11, 2017

Strength:  5 Sets of

                5 Strict Press + 5 Push Press + 5 Push Jerk

WOD:  5 Rounds

            25 Push Press (75/55)
            25 Barbell Skiers

Finisher:  Front Shoulder Dumbbell Raise

                10-10-10


 I heard everyone really enjoyed "Sally" the other day. If your legs are sore be sure to get moving! It will really help.

Tuesday, May 9, 2017

Wednesday, May 10, 2017

Skill:  1000 M Row For Time

WOD:  4 Rounds

             5 Minute AMRAP

             Buy In- 400M Run

             in remaining time, AMRAP of:

             5 Pull Ups
             10 Push Ups
             15 Air Squats


The next Lurong Challenge will be starting Monday, May 15. There are still a few days to sign up! If you have any question please talk to C. Meg.
            

Monday, May 8, 2017

Tuesday, May 9, 2017

Skill:  Toes 2 Bar Clinic

Strength:  OHS, work up to WOD weight

WOD:  21-15-9

             OHS (115/75)
             T2B

Finisher:  Bring Sally Up, Back Squat (135/95)


Congrats to C. Kelsey on a huge lifetime bench press PR! 190lbs is simply incredible! It is always fun to watch this lady lift. I know she is a huge inspiration to so many. Great Job!

Sunday, May 7, 2017

Monday, May 8, 2017

Strength:  10 Minute EMOM

                 1 Power Clean + 1 Hang Power Clean

WOD:  "Nasty Girls"

              3 Rounds

              50 Air Squats
              7 Muscle Ups
              10 Hang Power Cleans (135/95)

Finisher:  50 Chin Ups




Congrats to C. Josiah and Jeremy for taking first in the competition today! I couldn't be more proud of the effort by all of our athletes who competed. Great job!

It was a busy weekend for many. There were multiple 5k's, a half marathon and even a Spartan race. It's amazing to see you guys conquer all your goals.

Friday, May 5, 2017

Saturday, May 6, 2017

Team WOD:  28 Minute AMRAP with a Partner

                       30 Pull Ups
                       30 Push Ups
                       50 Wall Balls (20/14)
                       50 Wall Ball Squat Cleans (20/14)
                       100 AbMat Sit Ups
                       100 Double Unders

                       *Every two minutes stop and complete 10 burpees total as a team. Split reps in any way. One partner works while the other rests


Best of luck to all of our teams competing in Yorkville this weekend! Heats start tomorrow at 8:30. Stop by and help cheer our athletes on!

Thursday, May 4, 2017

Friday, May 5, 2017

Strength:  Squat Snatch

                 1-1-1-1-1-1

WOD:  For Time

             30 Wall Balls (20/14)
             25 KB's, AM (53/35)
             20 Jumping Alternating Lunges
             15 T2B
             10 Snatch (135/95)
             15 T2B
             20 Jumping Alternating Lunges
             25 KB's, AM (53/35)
             30 Wall Balls (20/14)

Finisher:  Back Extensions, 3 x 15


Congrats to Charissa for knocking out EIGHTY perfect push ups and earning her very first RX! All of her hard work and dedication is paying off big time. Great Job!
                

Wednesday, May 3, 2017

Thursday, May 4, 2017

Strength:  Bench Press

                5 x 5 @ 65% 1RM

WOD:  12 Minute AMRAP

             10 Push Ups
             100 M Run

Finisher:  Tricep Kickback

                10-10-10


I loved seeing the 7pm class having so much fun with today's warm up! I think we may have ruined one of Kay's favorite songs...

Tuesday, May 2, 2017

Wednesday, May 3, 2017

Strength:  Deadlift

                5 x 5 @ 65% 1RM

WOD:  For Time

5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in
5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in
5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in
5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in

Rest 1 min

5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in
5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in
5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in
5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in

Rest 1 min

5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in
5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in
5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in
5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in

Rest 1 min

5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in
5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in
5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in
5 Deadlifts, 185/115 lbs
10 Box Jumps, 24/20 in

Finisher:  Foam Roll


If you don't attend the 5am class you probably haven't met Cara yet. She started about two weeks ago and is already cycling heavy weights and nailing movements on the rig. Please make sure to introduce yourselves!

Monday, May 1, 2017

Tuesday, May 2, 2017

Strength:  Clean and Jerk

                 2-2-2-2-2

WOD:  15-12-9

            Power Clean (155/105)
            Push Jerk (155/105)

Finisher:  Tabata, AbMat Sit Ups


Be sure to congratulate our May Athlete of the Month, Katie! Whether she's running one of her million races or PR'ing lifts she is always giving 100%. Keep up the great work, Super K!