Tuesday 7.28.15 WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 75% 1RM w/ 3sec. pause) WOD “Achy Breaky Heart” 8 Rounds 30sec. Max Russian KB Swings (55,35) 30sec. Max Wall Balls (20,14) 30sec rest **Score total reps $ Out 5×12 Weighted Zercher Barbell Sit Ups w/ Feet Anchored **Video shows decline, do not perform declined, anchor feet under […]
Monday 7.27.15 WOD
Max Effort Lower Strength Box Squats (3RM Narrow Stance, below parallel) WOD “The Humpty Hump” 7min AMRAP 10 Deadlifts (135,95) 5 C2B –3min Rest– 7min AMRAP 10 Back Squats (135,95) 5 C2B **Back Squats from the ground $ Out 50 Barbell Side Bends w/ 2sec. pause **50 each side
Sunday 7.26.15 WOD
Skill Work Basic Ring Positioning Progressions WOD “Macarena” 15min AMRAP 40 Dubs (x3) 4 C2B + 4 Pull Ups + 4 T2B 2 Legless Rope Climb **Score total rounds + reps $ Out 5×15 V-Ups WOD NOTES
Saturday 7.25.15 WOD
Announcement: Don’t forget. Beach WOD 9am, Avalon, NJ. Click here for for info, map and directions WOD “A Boy Names Sue” Teams of 2 Every 10min start a new benchmark: “FRAN” 21-15-9 Thrusters (95,65) Pull Ups –Then– “ELIZABETH” 21-15-9 Power Cleans (135,95) Ring Dips –Then– “KAREN” 150 Wall Balls (20,14) **With remaining time complete 1 […]
Friday 7.24.15 WOD
Max Effort Lower Strength Sumo Deadlift (3RM – reset at the bottom of each rep) WOD 2015 CrossFit Games “The Sandwich” In 15min Complete: 80 Calorie Row 40 Shoulder To Overheads (155,105) 80 Deadlifts (155,105) **15min time cap **If time cap is met, score 15:00 and remaining reps in comments $ Out 4x1min Side Plank Each […]
Thursday 7.23.15 WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 70% 1RM, w/ 3sec. pause in bottom) WOD “Folsom Prison Blues” 5 Rounds 15 Power Snatches (75,55) 200m Run **20min time cap $ Out 3x1min Plank Against Band Tension WOD NOTES
Wednesday 7.22.15 WOD
Explosive Strength Strength 3 Position Snatch (EMOM for 10min, build across) **3 position snatch; ground, hang, high hang **Score heaviest successful weight WOD “Sgt. Pepper’s Lonely Hearts” 3 Rounds 12 Pull Ups 21 DB GTOH (60,45) 400m Run **20min time cap $ Out 100 Standing Banded Side Bends **Stand on band, grab with hand and squeeze […]
Tuesday 7.21.15 WOD
Dynamic Effort Lower Strength Front Squat (6×3 @ 70% 1RM, w/ 3sec. pause in bottom) WOD Happy 40th Birthday Shannon Sofield Happy 37th Birthday Jenn Sofield Happy 3rd Anniversary Shannon & Jenn! 40 Dubs (x3) 37 K2E 40 Lunges, front racked (135,95)(L+R=2) 37 Front Squats (135,95) 40 K2E 37 Dubs **20min time cap **Rx+ = 185,115 […]
Monday 7.20.15 WOD
Max Effort Upper Strength Floor Press (3 x Max Reps in 1min @ 50% 1RM) **Score lowest round **Everyone will go at the same time, 3min rest in between each round WOD “Downward Spiral” 3x 5min AMRAPS 3 Hang Power Snatches (95,65) 6 Push Ups 9 Air Squats **2min rest between each round **Score lowest round […]
Sunday 6.19.15 WOD
Explosive Strength Jumps PVC Jump (Double Jump, score total inches) **PVC ontop of box max height. W/ walk in **Bound over 1 PVC, then immediately bound over another PVC set at the same height WOD “The Silent Assassin” 17min AMRAP 1,2,3,4,5,6,7,8,9,10……… Clean & Jerks (115,75) **Between each round complete 1 round of ‘Nate’ 2 MUs 4 […]
