Back Squat 1 X 20

Training

4 Rounds:

4 Flights on Staircase

21 Squats with Elevation

17 Hand Release Push-Ups (Firebreather w/Plate 45/25)

Ca$h Out

20 Seconds of your best Salsa Dance

Steve (Pats Fan) has to hang from pull up bar and watch everyone else dance

LET'S GO GIANTS!!

Get healthier, get stronger, get it done!

Today's Teaser WOD will go like this:

Mobility Stations

1 Minute work/10 sec. to switch:

Foam Roll L Leg

Foam Roll R

LAX Ball L Shoulder

LAX Ball Right

Couch Stretch R

Couch Stretch L

Band L Shoulder

Band R

GROUP WARM-UP for 8 Minutes

On the Track for 35 Sec Dynamic Stretch 25 Sec Break a Sweat

WOD

4 Rounds of 3 Minutes. 1 minute break between, pick up where you left off.

For Total Rounds of:

21 KBS 55/35

14 Box Jumps 24/20

7 C2B or C2R Pull-Ups

Push Press - 3RM

Ca$h Out

Coach's Call

We now have 4 (and counting) athletes registered to represent Maxability at the Albany CrossFit Tri-State Throwdown on Saturday, February 11th.  If anyone else is interested, sign up asap!  They have 3 divisions: Competitive, Recreation, and Masters (40 & up)  If you want to spectate, talk to your fellow CFers about car pooling.  Our competitors: Gerry, Chris, Lanny & Joel...Get it Done!  

Let's put those brand spankin new LAX balls to use people!

WOD

5 Rounds

30 Yard Lunges with 55/35 in each hand

15 Dips

15 SDHP 95/65

Chipper

30 HSPU

40 Pull ups

50 KBS 55/35

60 Sit ups

70 Burpees

Burgener Warm-up [wmv][mov]

other skills and drills to improve your snatch

WOD

DB Snatch Ladder

We will start with15Lbs for Women and 40 Lbs. for Men

You will have 1 Minute to complete one rep with your left and right arm

Reps must be locked out on landing...no pressing out

we will increase by 10lb increments and have 10 seconds to move to the next weight

Ca$h Out

2000M Row

Way to push it Chris!
 

FRONT SQUAT,  At least 5 Sets (Choice 5RM, 3RM, or 1RM)

Pick one only, 5/3/1.  Today is your choice, so go for a Max that you don't have yet in your WOD books or an old PR you want to crush.

Partner/Team Training

8 Minute Push up AMRAP

Complete 9 Wall Walks as a team, then alternate between:

10 Med Ball Cleans*

Max Push-Ups*

*Coach's choice: Ring Push-Ups or Hand Release Push Ups and Med Ball weight

Teams of 3: the 3rd athlete must hold a plank while other members work

Your score is the total number of push ups completed

Partner WOD

22 Min. AMRAP:

20 Pull ups

20 Burpee Broad Jumps

20 Abmat Plate ups

20 Split Jumps (20L/20R)

Teams of 2: 1 person works at a time, split work as needed