Wednesday 7.8.15 WOD
Dynamic Effort Upper Strength Shoulder Press (12×2 @ 75% 1RM, wide grip) WOD Happy 42nd Birthday Dr. Russ Karten For Time: 42-30-12 SDHP (75,55) Split Lunges (L+R=2) Push Press (75,55) Unbroken Dubs (x3) **20min time cap **Rx Dubs = can be broken into single + single + dub as long as the total dub count is […]
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 […]
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 $ […]
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 […]
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 […]
Friday 7.3.15 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 Dynamic Effort Upper Strength Shoulder Press (6×3 @ 70% 1RM, wide grip) WOD Happy 28th Birthday Andrew Schmelzlen 6 Unbroken Rounds of 28 reps: 12 Deadlifts 8 Hang Power Cleans 8 STOH […]
Thursday 7.2.15 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 “Viagra” 21-15-9 HSPU Ring Dips Pull Ups Push Ups **25min time cap $ Out 5x1min Max Tire Flips
Wednesday 7.1.15 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 Max Effort Lower Strength Front Squat (1RM) WOD “Penicillin” 1000m Row –Rest 1:1– 1000m Row –Then– 30 Squat Cleans (135,95) **Score total time, including rest $ Out 8 Rounds Box Jumps (20,20) […]
Tuesday 6.30.15 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 Explosive Strength Vertical Jump **Score total inches • Stand with your side to a wall • With your feet flat on the ground, reach the arm closest to the wall as high […]
Monday 6.29.15 WOD
Dynamic Effort Lower Strength Deadlift (12×2 @ 45% + Band) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD “Tasmanian Pain Coaster” 10-8-6-4-2 Deadlifts (225,155) **30 Dubs (x3) after each round $ Out 3x1min Weighted Plank
