Posts By: ryan

Wednesday, December 17th Partner Wednesday

Partner Wednesday December, 17th teams of 2 -1000m row then 3 rounds 40-Kb swings (70/45) 40-Burpees 40-Kb Sumo DL high pull (70/45) 40-sit ups rest 1 min *Divide all work evenly, only one person working at a time* post time to the board Strength- rest

Tuesday, December 16th “Sweetness”

Tuesday, December 16th 1-”Sweetness” 10 min  amrap 15-wall balls (20/14) 12-box jumps (24/20) 9-ring dips (alt x2 box dips) post score to the board 2-Bench press 6×3  

Monday, December 15th “Open 13.4″

Monday, December 15th “Open 13.4″ Climbing Ladder for 7 Minutes 3 Clean and Jerks, 3 Toes to Bar 6 Clean and Jerks, 6 Toes to Bar 9 Clean and Jerks, 9 Toes to Bar 12 Clean and Jerks, 12 Toes to Bar Rx – 135 / 95 Continue to add 3 repetitions per round until more »

Saturday, December 13th “I cant drive 75″

“I cant drive 75″ Partner wod run 1 mile or row 2000m as a team (400m intervals or alternate 4x500m row) 60-sumo Deadlift high pulls (75/55) 30-Burpee bar hops 60- Power snatch (75/55) 30-Burpee bar hops 60-Front squats (75/55) run 1 mile or row 2000m as a team (400m intervals or alternate 4x500m row) post more »

December, 12th “Ride the Lightning”

Teams of 2 “Ride the Lightning” 10-Hand release push ups 10-Box jumps (24/20) 10-Kb swings (55/35) 5 min AMRAP rest 1 min 4 min AMRAP rest 1 min 3 min AMRAP rest 1 min 2 min AMRAP rest 1 min 1 min AMRAP   partners take turns completing whole rounds.  Pick up exactly where you more »

Thursday, December 11th

Thursday, December 11th 18 min OTM min 1- 5 strict press@ 60% 1rm min 2- 15 sit ups min 3- 15/12 cal airdyne or rower   Strength- Close grip bench press 4 rep max

Wednesday, December 10th “Seeing stars”

Work-It-Wednesday “Seeing stars” 200 Double-Unders (x2 singles) 100 Air Squats 50 Burpees 40 Wall Balls (20/14) 30 Toes to Bar (alt knees to chest) 20 Strict Hand Stand Pushups (10-wall waks or 30 pike push ups) 10 Muscle-Ups (alt. ring row + dip x3) Post time to board ****20 min cap****  

Tuesday, December 9th “Team DT”

Please help us in welcoming our newest Trainer at Crossfit Port Byron, Maggie Kerrigan.   “Team DT” Teams of 2 AMRAP 12: 12 Deadlifts 9 Hang Power Cleans 6 Jerks Rx – 155 / 105 Partners Complete Full Rounds. Post Teams and Scores to Comments. Strength- rest cashout- 5 rounds 10-band pull aparts :45 hollow more »

Monday, December 8th “Clinton”

“Clinton” AMRAP 10: 3 Thrusters (95/65) 3 Chest to Bar Pull-Ups 6 Thrusters (95/65) 6 Chest to Bar Pull-Ups 9 Thrusters (95/65) 9 Chest to Bar Pull-Ups Continue Pattern until Time is Called. Post Scores to Comments. Strength- 1-Front squat 4×4 2-back squat 3×4

Saturday, December 6th “Run Cindy, Run!”

  Saturday, December 6th “Run Cindy, Run!” 20 Minute AMRAP: -400m Run -“Cindy” AMRAP(5 pull ups, 10 push ups, 15 squats) *This is a partner WOD, while one partner runs the 400m, the other completes the Cindy AMRAP in the amount of time it takes partner one to run 400m loop* **If this is performed more »