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

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February 21, 2018

WU - Coach Led 0:00-10:00

GENERATOR 10:00-30:00  

EMOM16 (rotate stations every minute)

1. 75 Jump Rope
2. 15  Ring Rows (from directly under rings in a bent leg bridge position)
3. 20  Wall Balls
4. 20  KB RDL

(R1:30)

BATTLE 30:00-55:00
3 Rounds
24/17  Cal Row (men/women)
24 Push-ups
24 Box Jumps
CAP16

(second heat starts at 2:00 mark)

 

February 19, 2018

WU - Coach Led 0:00-10:00

BATTLE 10:00-25:00

"Finish Strong"

14 AMRAP
800 M.Run/Row
15 Air Squats
5 Sit-ups
400 M.Run/Row
10 Air Squats
10 Sit-ups
200 M.Run/Row
5 Air Squats
15 Sit-ups


(R3:00)

"Wipeout" 30:00-40:00
9 min AMRAP
15 KB DL
10 KB Swings
5 Burpees

(R2:00)

"Dem Wall Balls" 45:00-55:00
150 Wall Balls (Partner) For Time:

 

February 17, 2018

WU - 0:00-15:00

Run 2400M (to the corner of Columbus and back to corner of Amsterdam 

is 600m - 4x)

CAP15

Dowel Warm-up for OH Squat (coaches choice)  15:00-20:00

PRACTICE 20:00-30:00

5 Rounds :60w/:60r
20 OHSQ 5-20KG Bar (focus on full range of motion)

Jumping Pull-up Technique and set-up 30:00-40:00

GENERATOR 40:00-55:00

"EAGLE" (Partner) 20 min cap
10x50' KB Farmer Carry 72/55/35lb (length of room and back)
50 Jumping Pull-ups
50 Plate OH Raises 10/5 kg
10x Walking Lunges 50' (bodyweight)

CAP15

(the reps are split up however the partners want)

(second heat starts at 5:00 mark, once 1st heat finishes farmer carry)

February 16, 2018

WU - 0:00-15:00

Run 2400M (to the corner of Columbus and back to corner of Amsterdam 

is 600m - 4x)

CAP15

Dowel Warm-up for OH Squat (coaches choice)  15:00-20:00

PRACTICE 20:00-30:00

5 Rounds :60w/:60r
20 OHSQ 5-20KG Bar (focus on full range of motion)

Jumping Pull-up Technique and set-up 30:00-40:00

GENERATOR 40:00-55:00

"EAGLE" (Partner) 20 min cap
10x50' KB Farmer Carry 72/55/35lb (length of room and back)
50 Jumping Pull-ups
50 Plate OH Raises 10/5 kg
10x Walking Lunges 50' (bodyweight)

CAP15

(the reps are split up however the partners want)

(second heat starts at 5:00 mark, once 1st heat finishes farmer carry)

February 15, 2018

WU - 0:00-15:00

Run 2400M (to the corner of Columbus and back to corner of Amsterdam 

is 600m - 4x)

CAP15

Dowel Warm-up for OH Squat (coaches choice)  15:00-20:00

PRACTICE 20:00-30:00

5 Rounds :60w/:60r
20 OHSQ 5-20KG Bar (focus on full range of motion)

Jumping Pull-up Technique and set-up 30:00-40:00

GENERATOR 40:00-55:00

"EAGLE" (Partner) 20 min cap
10x50' KB Farmer Carry 72/55/35lb (length of room and back)
50 Jumping Pull-ups
50 Plate OH Raises 10/5 kg
10x Walking Lunges 50' (bodyweight)

CAP15

(the reps are split up however the partners want)

(second heat starts at 5:00 mark, once 1st heat finishes farmer carry)

February 14, 2018

WU - Coach Led 0:00-10:00


MID- LINE 10:00-20:00
3 Rounds (:30 each)
Bicycle Crunches
Hollow Hold
Windshield Wipers

BATTLE 20:00-3000

3 Rounds (For Time)

150M Run

10 Pull-ups (use band if necessary)

10 MB Slams (4-10lbs)

CAP10

(R3:00)

 

"LIFELINE" (partner)35:00-55:00
3000M Row
15 Wall Balls
10 KB Deadlift
5 HRPU
(One partner rowing until 300M, then you switch and the partner that was rowing

has to perform the 3 exercises, you continue to switch every 300M until 3,000 is complete)

CAP20

 

February 12, 2018

WU 0:00-10:00

NYC10:

2 Rounds

10 Cal Row/1500 M Run (half group rows and other half runs, then switch)
10 Squat w/reach (total)
10 Hand Release Push-up
10 Band Pull-apart
10 Hollow Rock
(8 min cap)

(150m run is the second fire hydrant once you cross the street)

PRACTICE 10:00-20:00

Rope Climb Technique (work on footwork) 
5-10 sets @ 10 sec Hanging from rope 

GENERATOR 20:00-45:00
75 sec work/15 sec rest (3 rounds)

1.  Wall Walk
2. Box Jumps
3. Squat then Row (bands attached to railing)
4. MB Sit-up + Russian Twist

BATTLE 45:00-55:00
AMRAP 8
30 KB Swings Overhead
30 Mountain Climbers (pairs)

30 KB Reverse Lunges (total)

30 Burpees

February 10, 2018

WU - Coach Led 0:00-10:00

PRACTICE 10:00-25:00

Front Squat (explanation)

4x15 (increasing weight if form is good)

GENERATOR 25:00-40:00
5 Rounds :45work/:45rest
BB Thruster 22/33/44lbs (power clean first rep then thruster the rest,

with great form use the heaviest weight of the three that can be finished in :45)

Battle 40:00-55:00
(Group of 3)
100 Deadlift 
100 Alternating Single Arm DB Snatches 10-35lbs
(only one person can work at a time)

Cap 12

February 9, 2018

WU - Coach Led 0:00-10:00

PRACTICE 10:00-25:00

Front Squat (explanation)

4x15 (increasing weight if form is good)

GENERATOR 25:00-40:00
5 Rounds :45work/:45rest
BB Thruster 22/33/44lbs (power clean first rep then thruster the rest,

with great form use the heaviest weight of the three that can be finished in :45)

Battle 40:00-55:00
(Group of 3)
100 Deadlift 
100 Alternating Single Arm DB Snatches 10-35lbs
(only one person can work at a time)

Cap 12

February 8, 2018

WU - Coach Led 0:00-10:00

PRACTICE 10:00-25:00

Front Squat (explanation)

4x15 (increasing weight if form is good)

GENERATOR 25:00-40:00
5 Rounds :45work/:45rest
BB Thruster 22/33/44lbs (power clean first rep then thruster the rest,

with great form use the heaviest weight of the three that can be finished in :45)

Battle 40:00-55:00
(Group of 3)
100 Deadlift 
100 Alternating Single Arm DB Snatches 10-35lbs
(only one person can work at a time)

Cap 12

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