Saturday 6.27.15 WOD
Announcement: Shore WODs start Saturday July 4 WOD “The Scream” 21-15-9 Thrusters (95,65) Box Jumps (24,20) –Then– 21-15-9 Row for cals Burpee over rower **Each partner will complete the full couplet. Example: WOD #1 P1 21 Thrusters, P2 21 Thrusters, P1 21 Box Jumps, then P2 21 Box Jumps… WOD #2 P1 21 Cal Row, […]
Saturday 6.27.15 Competitor WOD
Rest Day
6.26.15 Box Brief
Summer Beach WODs Start July 4th in Avalon, NJ Workouts will be held every Saturday from July 4 – September 5 at 9am on the 30th Street Beach in Avalon. Keep an eye out for our trailer on the beach that will be loaded with gear and Coach Brynsey, Coach Ana and Coach Ryan will there to lead the way. We recommend that you do […]
Friday 6.26.15 WOD
Explosive Strength Broad Jump (Max Distance in 5 attempts) **Score total inches WOD “American Gothic” For Time: 50 Wall Balls (20,14) 40 DB Deadlifts (55,35) 30 MB Sit Ups (20,14) 20 C2B 10 DB Squat Cleans (55,35) **After each movement complete 20 Unbroken Dubs (x2 unbroken) $ Out 6x1min Static Crunch Band Holds
Friday 6.26.14 Competitor WOD
Explosive Strength Strength Clean Complex (Clean + 2 FS + 2 Jerk. work to a max) Explosive Strength Broad Jump (Max Distance in 5 attempts) **Score total inches WOD “American Gothic” For Time: 50 Wall Balls (20,14) 40 DB Deadlifts (55,35) 30 MB Sit Ups (20,14) 20 C2B 10 DB Squat Cleans (55,35) **After each movement complete […]
Thursday 6.25.15 WOD
Max Effort Lower Strength Snatch Balance + OHS (1RM) WOD “Mona Lisa” 10-1 Box Jumps (30,24) 1-10 TTB $ Out 4min Superman/HollowRock static holds
Thursday 6.25.15 Competitor WOD
Max Effort Lower Strength Snatch Balance + OHS (1RM) WOD “Mona Lisa” 10-1 Box Jumps (30,24) 1-10 TTB Special Strength 3RM Deadlift, lightened method **use blue bands Westside Barbell – Lightened Method Special Strength 4×6 Glute Ham Raise, hand behind head Midline 4min Superman/HollowRock static holds Finisher/Recovery 50 each side Reverse Hyper glue partials
6.24.15 Box Brief
TO DAIRY, OR NOT TO DAIRY? Author – Matthew Kadey MS RD That is the question among the many CrossFitters who are card-carrying members of the Paleo nutrition community. But there are many reasons why dairy can be the not-quite-so-Paleo power food…….. – See more at: The Box Magazine – Click Here
Wednesday 6.24.15 WOD
Dynamic Effort Upper Strength Shoulder Press (6×3 @ 65% with wide grip) WOD “The Starry Night” 12min AMRAP 6 Rope Climbs 9 Thrusters (115,75) 9 Rope Climbs 15 Thrusters 12 Rope Climbs 21 Thrusters **1-1 Rope Climb Modification $ Out 6x20sec. Sit Up Static Holds with barbell on back, feet under dolly or DBs.
Wednesday 6.24.15 Competitor WOD
Dynamic Effort Upper Strength Shoulder Press (6×3 @ 65% with wide grip) WOD “The Starry Night” 12min AMRAP 6 Rope Climbs 9 Thrusters (115,75) 9 Rope Climbs 15 Thrusters 12 Rope Climbs 21 Thrusters **1-1 Rope Climb Modification Special Strength 6×3 Floor Press @ 70% 1RM Special Strength 3×12 DB Upright Rows Midline 6x20sec. Sit Up […]
