CrossFit SPOT  33 West End Avenue NY, NY 10023 (212)757-9507  info@cfspotnyc.com 

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© 2016 by CrossFit SPOT

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January 19, 2018

warm-up: Coaches choice 10 min

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Strength Conditioning- JT

21- 15 - 9

HSPU

Ring Dips

Push-ups

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Scaled:

Seated L-Sit shoulder press

Paralettes Dips

PUsh-up off box

December 31, 2017

Warm-Up: Coaches choice ( 5 min dynamic )

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Stamina Conditioning: "Teams of 2" ( share reps )

For Time:

100 Wall Ball Shot ( Rx: 20/14 lbs )

100 Calorie Row

100 Box Jumps

100 Burpees 

December 30, 2017

Warm-Up: Coaches Choice 10 min ( dynamics )

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Stamina Conditioning

2017m Row

then

12 Chin Ups

31 Push Ups

12 Kettlebell Swings (16/24)

31 Vipr Push Presses (max weight)

12 Hollow Rocks

31 Medball Over The Shoulder (max)

12 Pistol Squats

31 Burpees

12 Kettlebell Pullovers (16/12)

31 Box Jumps (max height)

12 Tricep Dips

31 Wall Balls (max weight)

December 29, 2017

Warm-up: 10 min ( Dynamic )

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Stamina Conditioning:

"Frozen"

10 rounds for time

10 Kb Thrusters ( RX: 24/16 kg )

15 Burpee Box Jumps Overs

December 21, 2017

Warm-Up: 10 minute ( Dynamic )

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Stamina Conditioning: " 12 Days of Xmas " 

For Time:

1 Kb Thrusters 24/16 kg

2 Handstand Push Ups

3 Box Jumps 30/24 in

4 Kb Goblet Cleans 24/16 kg 

5 Burpees over Mb

6 Pistols ( single leg squats )

7 Kb Swings 20/14 lbs

8 Mb OH Lunges 20/14 lbs (each leg)

9 Explosive Pushups

10 Single Arm Deadlift

11 Abmat Situps

12 Kb Sumo Deadlift 24/16 kg

December 15, 2017

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. 

He is survived by his wife Sherry and sons Luciano and Elijo.

WOD- AMRAP 20

5 HSPU ( Scaled: seated db press )

10 Toes through rings ( Scaled: Leg Raises )

15 MB Cleans RX: 20 / 14 lbs

3 Rounds 1:00/:20
TRX forearm plank
Wall Facing squat hold
Elevated Glute Bridge 

December 9, 2017

Warm-Up: 10 min Coaches choice ( dynamic )

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HW 4.8 " Just Do It"

A) Rowing Conditioning- 

2000m Row Test ( 10 min cap )

Coaches: Run 2 heats if class over 12.

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B) For Time  ( 20 min cap )

30 Jumping Lunges

30 Push-ups

30 V-ups

30 MB Slams 20/14 lbs

30 Band Pull aparts ( red or blue band )

30 Box Jumps 24/20 in

30 Tricep Dips

30 Squat Jumps

30 KB Deadlifts 30/24 kg

30 Burpees  

December 7, 2017

Warm-up: Coaches choice 5-7 min ( dynamic )

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CoreWork- 3 rounds ( 9 min )

1 min V-ups

1 min Russian twist

1 min Plank hold

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A) Stamina Conditioning-

AMRAP 8

10 Burpees

20 Air Squats 

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B) Stamina Conditioning-

" Magic "

AMRAP 20 Teams of 2

P1- Max Meters on rower

P2- 20 Wall Ball shots ( Rx: 20/14 lbs )

***** Score is total meters per team*****

December 6, 2017

Warm-up: Coaches choice 5-7 min ( Dynamic )

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Strength- :30 / :15 for 4 rounds 

Hollow rocks

Hanging protraction / retraction

Arch rocks

Hanging kipping swings 

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Stamina conditioning:

7 rounds for time 

50 Double under / 100 Singles

25 TTB / K2E / Abmat Sit-ups

15 MB Clusters Rx: 30/20 lbs 

Time cap: 30 minute 

December 5, 2017

Warm-up: 10min Coaches choice

Core

AMRAP5

10 v-ups

20 bicycle crunches

30 side plank hip drops (15 each side)

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Strength: 3 Rounds :45/:15

Band Pull Apart

TRX High Rows

Vipr Kneeling wood choppers

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Stamina strength: " Rapido "

AMRAP 20

400m run w/ MB

50 overhead lunges w/ MB

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