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Monday 6.6.15 Competitor 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 Special […]
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Monday 7.6.15 Barbell Club
@CFR5 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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7.5.15 Box Brief
Beach WODs! Great turn out on the beach with Coach Byrnsey and Ana on Saturday. See you next Saturday 9am Avalon NJ. 30th Street Beach 9am Fore more pictures check out our Facebook page
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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 […]
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Sunday 7.5.15 Competitor 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 Special Strength 3×12 KB Skull Crushers […]
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7.4.15 Box Brief
Beach WODs Saturday 7.4.15 9am 30th Street Beach, Avalon NJ. Click Here For Map Summer Beach WODs Start July 4th in Avalon, NJ Workouts will be held every Saturday from July 4th – September 5 at 9am on the 30th Street Beach in Avalon. Keep an eye out for trailer on the beach that will be […]
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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 […]
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Saturday 7.4.15 Competitor WOD
Rest Day
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7.3.15 Box Brief
Formula O2 Now available at the Box!
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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 […]
