Monthly archives: October, 2015

Happy Halloween

Trista and the cutest shark you will ever meet celebrating Halloween

Trista and the cutest shark you will ever meet celebrating Halloween

 

WOD

Teams of 2.

Buy In: 50 Wall Balls each ( break it up anyway you want both have to do 50)

6 Rds for time. ( you go I go rounds ).

8 Power Cleans (135/95)

6 Jerks

10 Bar facing Burpees.

Cash Out: 100 MB partner sit-ups

 

 



Make Up Day

Strength-

Back Squat-

Hitting Heavy Singles – NO MISSES!

 

Make Up WODs

if you missed a WOD this week you will be hitting one of them.

 

For those that haven’t missed a class all week, you will be hitting the following Gymnastic Skill Work

1. Ring Dips 5×7

2. Tempo Ring Rows (3-3-3) 4×8

3. Weighted Hollow Rock/Hollow Hold 4 x 45 sec

4. Hanging Windshield Wipers 3×8/8



Could be the Last Run of the Year

Joe with the best overhead position at Motives Fest 2015

Joe with the best overhead position at Motives Fest 2015

Strength-

Work up to a Heavy 2 Push Press

 

 

WOD

600m Run

40 Shoulder to Overhead (60% of 2 rep)

400m Run



How are those Quads Feeling?

Mike and Tim hanging at the Rock the WOD 4 this past weekend

Mike and Tim hanging at the Rock the WOD 4 this past weekend

 

Strength-

Clean Complex

3 Barbell RDL + 1 Power Clean

15 min of Work

 

WOD

AMRAP 10

10 Deadlifts (155/105)

10 T2B

10 Deadlifts (185/125)

10 T2B

10 Deadlifts (225/155)

10 T2B

10 Deadlifts (275/185)

10 T2B

10 Deadlifts (315/205)

Max T2B

 



How Many Doubles Can You Get?

Flash Back: Jackie P

Flash Back: Jackie P

 

Strength-

4 Rounds

Bench Press.  8

Weighted Sit-up 12

 

WOD

E3MOM x15

15 Front Squats (135/95)

Remaining time : Max Double Unders

 



9/26

 

Congrats to our very own Coach Mike D and Partner Tim on Second Place Finish over the weekend

Congrats to our very own Coach Mike D and Partner Tim on Second Place Finish over the weekend

Strength-

15 mins of work

2 reps of Low Hang Santch

 

WOD

AMRAP 15

15 Pull Up

12 Box Jump (24″/20″)

9 Snatch (115/75)

 

 

 



Don’t We All Love Burpees

WOD

with a partner

40 Thrusters (95/65)

40 Sumo Deadlift High Pulls

40 Jerks

40 OHS

40 Front Squats

Each movement can be broken up any way between the two partners

Every Minute on the Minute which ever partner is holding the bar they must complete 5 Burpees before ether partner can continue .

Good Luck Coach Mike D. and his partner Tim Caroll at CrossFit West Essex's Rock the WOD

Good Luck Coach Mike D. and his partner Tim Caroll at CrossFit West Essex’s Rock the WOD



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All Gathered to listen about Nutrition

 

Strength

Strict Press (3) + Push Press (3)

5×1

 

WOD

400m Farmer Carry (53/35)

50 Power Snatch (75/55)

40 HSPU

30 Burpee Pull ups

 

 

 



Go Away Soreness

Warm Up-

10 mins of sled work

 

WOD

3 RFT

400m Run

50 Air Squats

50 Double Unders



Wednesday’s Wicked WOD

 

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Congratulations to our friend,Emmy, on qualifying for the Elite Division for this years Wodapoloza finals later this year.

 

 

With a Running Clock

 

 

@Min 0:00-12:00

work up to a  2RM Hang Power Clean

3min rest

@ min 15- 21

4 RFT

10 Pull ups

10 S2OH (115/75).

Rest 3 mins

@min 24

20 reps for time of Hang Power Cleans @60% of 2 rep max

3 scores for the day



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