Crossfit Buffalo

Friday 051812

Dave — Fri, 18 May 2012 13:03:16 +0000

For time:
42 Wall ball shots, 20 pound ball
21 Pull-ups
30 Wall ball shots, 20 pound ball
15 Pull-ups
18 Wall ball shots, 20 pound ball
9 Pull-ups

Thursday 051712

Dave — Thu, 17 May 2012 05:00:35 +0000

Rest Day/Skill Day The skills classes today will be going over upper body gymnastics pulling motions. Pull-ups, Chin-ups, Knees to elbows, Toes to bar, Rope climbs, kipping etc… Skill classes: 9:00 AM 5:30 PM Olympic lifting classes: 5:30 PM 6:30 … Continue reading →

Wednesday 051612

Dave — Wed, 16 May 2012 05:00:57 +0000

For time:
245 pound deadlift, 10 reps
1 Rope climb
245 pound deadlift, 9 reps
1 Rope climb
245 pound deadlift, 8 reps
1 Rope climb
245 pound deadlift, 7 reps
1 Rope climb
245 pound deadlift, 6 reps
1 Rope climb
245 pound deadlift, 5 reps
1 Rope climb
245 pound deadlift, 4 reps
1 Rope climb
245 pound deadlift, 3 reps
1 Rope climb
245 pound deadlift, 2 reps
1 Rope climb
245 pound deadlift, 1 reps
1 Rope climb

Crossfit For Hope

Dave — Tue, 15 May 2012 17:47:23 +0000

On Saturday June 9, 2012 we will be participating in the Crossfit for Hope workout benefiting St. Judes Childrens Research Center.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

There is no minimum to raise so please register as soon as possible. If you had registered for the open your Log in info should be the same and your info will already be in there.

Tuesday 051512

Dave — Tue, 15 May 2012 05:00:53 +0000

Zercher squat 3-3-3-3-3

Monday 051412

Dave — Mon, 14 May 2012 05:00:25 +0000

For time: Row 1000 meters 50 Jumping lunges 155 pound Hang power clean, 30 reps The skills classes this Thursday will be going over upper body gymnastics pulling motions. Pull-ups, Chin-ups, Knees to elbows, Toes to bar, Rope climbs, kipping … Continue reading →

Saturday 051212

Dave — Sat, 12 May 2012 05:00:46 +0000

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Dave — Fri, 11 May 2012 18:04:22 +0000

Saturdays classes will be meeting at the Cheektowaga High School track. The school is on Union Rd about a half mile (give or take) south of the gym on the right hand side. Track is all the way in back … Continue reading →

Friday 051112

Dave — Fri, 11 May 2012 09:35:36 +0000

For time:
50 Pull-ups
50 Burpees

Thursday 051012

Dave — Fri, 11 May 2012 04:33:38 +0000

Rest/Skill Day

At 9:00 AM and 5:30 PM today we will be going over ring work. Muscle-ups, ring dips, push-ups etc.. We will be going over the basics as well as some more advanced moves and how to scale them.

Don’t forget about Olyimpic lifting Thursdays either. Come see Coach Steve at 5:30 and 6:30 PM. New members should be all over these classes to learn the basics of the Oly’ lifts and old members should continue to stop in to constantly improve technique. Many PR’s have been set at these classes!