Tuesday 7.7.15 WOD
Skill Work 15min Free hand Stand Practice WOD “Valtrex” 3 Rounds 21 KB Swings (55,35) 15 Pull Ups 9 Box Jumps (24,20) **Each round begins with a 15sec free handstand hold **20min time cap $ Out 3 x Max time Static Hold with Barbell **lock feet under dolly or DB, press barbell away, lock out […]
Tuesday 7.7.15 Competitor WOD
Strength Snatch (12×2 @ 70% 1RM) Reset at the bottom of each snatch, do not TNG Strength Snatch Pull (6×3 @ 110% 1RM snatch from 4″ blocks) WOD “Valtrex” 3 Rounds 21 KB Swings (55,35) 15 Pull Ups 9 Box Jumps (24,20) **Each round begins with a 15sec free handstand hold **20min time cap Midline 3 x […]
7.6.15 Box Brief
Fuel for Fire Now available at the Box!
Monday 7.6.15 WOD
Dynamic Effort Lower Strength Snatch Balance (6×3 @ 50% 1RM Snatch) **Focus on pressing your body under the bar to squat, not the bar up WOD “HGH” For Time: 50 Calorie Row 50 Deadlifts (135,95) 50 Wall Balls (20,14) 50 Burpees Over Bar 50 Wall Balls 50 Deadlifts 50 Calorie Row *20 Minute Time Cap $ […]
Monday 6.6.15 Competitor WOD
Dynamic Effort Lower Strength Snatch Balance (6×3 @ 50% 1RM Snatch) **Focus on pressing your body under the bar to squat, not the bar up WOD “HGH” For Time: 50 Calorie Row 50 Deadlifts (135,95) 50 Wall Balls (20,14) 50 Burpees Over Bar 50 Wall Balls 50 Deadlifts 50 Calorie Row *20 Minute Time Cap Special […]
7.5.15 Box Brief
Beach WODs! Great turn out on the beach with Coach Byrnsey and Ana on Saturday. See you next Saturday 9am Avalon NJ. 30th Street Beach 9am Fore more pictures check out our Facebook page
Sunday 7.5.15 WOD
Max Effort Upper Strength Bench Press (1RM – Less than 10 reps past 50%) **Conventional set up WOD “Epinephrine” 10 Rounds 100m Run 1 Snatch (165, 115) 1 Rope Climb **Increase snatch reps by 1 every round. Ex. Round 5 = 5 Snatches **Snatch: Squat or Power **20min time cap $ Out 3 x Max Reps […]
Sunday 7.5.15 Competitor WOD
Max Effort Upper Strength Bench Press (1RM – Less than 10 reps past 50%) **Conventional set up WOD “Epinephrine” 10 Rounds 100m Run 1 Snatch (165, 115) 1 Rope Climb **Increase snatch reps by 1 every round. Ex. Round 5 = 5 Snatches **Snatch: Squat or Power **20min time cap Special Strength 3×12 KB Skull Crushers […]
7.4.15 Box Brief
Beach WODs Saturday 7.4.15 9am 30th Street Beach, Avalon NJ. Click Here For Map Summer Beach WODs Start July 4th in Avalon, NJ Workouts will be held every Saturday from July 4th – September 5 at 9am on the 30th Street Beach in Avalon. Keep an eye out for trailer on the beach that will be […]
Saturday 7.4.15 WOD
July 4th Weekend Schedule • Normal CrossFit Schedule • Barbell Club Cancelled 6.2.15 & 6.5.15 • Shore WOD, 30th Street Avalon NJ. 6.4.15 9am WOD Partner Up or Complete Solo “Nutts” 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate […]
