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Saturday 6.27.15 Competitor WOD
Rest Day
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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 […]
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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
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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 […]
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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
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Thursday 6.25.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
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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
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Thursday 6.25.15 Barbell Club
@CFML A: Hang Snatch (3x2x80-85, 3x1x83-88) Every 2:00 B: Hang Clean and Jerk (3x2x80-85, 3x1x83-88) Every 2:00 C: Overhead Squat (3×3) D: Clean Pull (3x2x100) pause at knee
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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
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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.
