Tuesday 6.16.15 WOD
Explosive Strength Warm-up Depth Jump into a Bound for max height WOD “Possessive Gangster” 20min AMRAP With 1 Barbell (95,65) 5 Deadlifts 5 Power Cleans 5 Front Squats 5 STOH 5 Back Squats **Score Rounds + Reps $ Out 3×20 MB Russian Twist (L+R=1)
Tuesday 6.16.15 Competitor WOD
Explosive Strength Warm-up Depth Jump into a Bound for max height Strength Snatch Balance (5-5-3-3-1-1) WOD “Possessive Gangster” 20min AMRAP With 1 Barbell (95,65) 5 Deadlifts 5 Power Cleans 5 Front Squats 5 STOH 5 Back Squats **Score Rounds + Reps $ Out 3×20 MB Russian Twist (L+R=1)
Monday 6.15.15 WOD
Dynamic Effort Upper Strength Behind The Neck Jerk (12×2 @ 75% 1RM) WOD Happy 22nd Birthday Jenn Bubb! 4 Rounds 400m Run 22 Push Press (75,55) *20min time cap $ Out Plank 4x ::30 left elbow + right toe, :30 right elbow + left toe
Monday 6.15.15 Competitor WOD
Dynamic Effort Upper Strength Behind The Neck Jerk (12×2 @ 75% 1RM) WOD Happy 22nd Birthday Jenn Bubb! 4 Rounds 400m Run 22 Push Press (75,55) **20min time cap Special Strength 8RM Close Grip Bench Special Strength 4×12 DB Tate Press Midline Plank 4x ::30 left elbow + right toe, :30 right elbow + left toe […]
6.14.15 Box Brief
Summer Beach WODs Start June 27th in Avalon, NJ Workouts will be held every Saturday from June 27 – September 5 at 9am on the 30th Street Beach in Avalon. Keep an eye out for trailer on the beach that will be loaded with gear and Coach Brynsey, Coach Ana and Coach Ryan will there to lead the way. […]
Sunday 6.14.15 WOD
Max Effort Lower Strength Back Squat (1 attempt Max Reps Back Squat (45,35)) **You may pause quickly at the top or bottom of the movement as momentum changes. You may not stop for a prolonged period of time. WOD 1 “Row N’ Rope” 4 Rounds 250m Row Sprint 3 Rope Climbs **Score time of completion **5min […]
Sunday 6.14.15 Competitor WOD
Max Effort Lower Strength Back Squat (1 attempt Max Reps Back Squat (45,35)) **You may pause quickly at the top or bottom of the movement as momentum changes. You may not stop for a prolonged period of time. Strength Deadlift 4″ Negative (1RM – Less than 10 reps) Stand on pads 4″ off the ground WOD 1 […]
6.13.15 Box Brief
7 things to know before trying Crossfit Click here to read the full article – Health.com Crossfit is a lot like cilantro or Keeping Up With The Kardashians—you either love it or loathe it. Crossfit Lingo Crossfit might as well have it’s own dictionary….. How to find a good coach Do your homework before joining a […]
Saturday 6.13.15 WOD
WOD “Saigon Kick” Partner Up! 20min AMRAP 100m Run 20 Sit Ups 20 KB Swings (55,35) 20 Wall Balls 20 Dubs (x3) **Each Round increase run by 100m and reps by 10 **One works one rest, run at the same time $ Out Have a Great Weekend!
6.12.15 Box Brief
Burpees for Blaine Super Challenge – UPDATE We have made it to Day 80 and are looking forward to Day 100! In order to celebrate the end of the Burpees for Blaine Super Challenge, we are hosting an 11 hour BURPEETHON beginning at 2 p.m. on Sunday, June 28th and ending at 1 a.m. on […]
