Archive for August, 2017

9.1.17- September!

Labor Day Weekend Schedule

Saturday- 8AM, 9AM, 10AM CrossFit

Sunday- 8AM Endurance, 9AM Barbell Club, 10-12 Open Gym

Monday- 8AM + 9AM (CrossFit Lite Friendly!)

 

Today’s Workout

Strength

  • 10-8-6-4-2 Power Clean AHAP
    • Rest 2:00 between sets

Conditioning

  • “The Chief”
    • 5 Rounds, AMRAP3, 1Min Rest
      • 3 Power Cleans (135/95#)
      • 6 Push Ups
      • 9 Squats

*IF you are doing the Garden State Open on Oct. 7th, please do the prescribed weight for workout 2

Labor Day Weekend Schedule Saturday- 8AM, 9AM, 10AM CrossFit Sunday- 8AM Endurance, 9AM Barbell Club, 10-12 Open Gym Monday- 8AM + 9AM (CrossFit Lite Friendly!)   Today’s Workout Strength 10-8-6-4-2 Power Clean AHAP Rest 2:00 between sets Conditioning “The Chief”
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8.31.17- Strongman Thursday

Today’s Workout

Strongman Work!

  • 4 Rounds, alternating with a partner
    • 300m Row
    • 15 Bench Press (135/95#)
  • 5x
    • 50′ Yoke Carry
    • 6 Burpees OVER the Yoke 
Today’s Workout Strongman Work! 4 Rounds, alternating with a partner 300m Row 15 Bench Press (135/95#) 5x 50′ Yoke Carry 6 Burpees OVER the Yoke 
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8.30.17- Wednesday

Today’s Workout

Gymnastics

  • 15:00 to practice Ring/Bar Muscle Ups
    • If you have muscle ups, do 20 reps for time

Conditioning

  • 2 Rounds for time:
    • 40/30 Calorie Assault bike
    • 400m Medball Run
    • 40 Wallballs (20/14#)
    • 4 Rope Climbs
Today’s Workout Gymnastics 15:00 to practice Ring/Bar Muscle Ups If you have muscle ups, do 20 reps for time Conditioning 2 Rounds for time: 40/30 Calorie Assault bike 400m Medball Run 40 Wallballs (20/14#) 4 Rope Climbs
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8.28.17- Monday

Today’s Workout

Strength

  • EMOM10:
    • 3 Back Squats @70%

Conditioning

  • For Time:
    • 10-9-8-7….3-2-1
      • Burpee Over Box (30/24″) (May use hands!)
      • 10 DB/KB Front Rack Lunge *Choose your own weight
Today’s Workout Strength EMOM10: 3 Back Squats @70% Conditioning For Time: 10-9-8-7….3-2-1 Burpee Over Box (30/24″) (May use hands!) 10 DB/KB Front Rack Lunge *Choose your own weight
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8.25.17- Friday

Today’s Workout

Strength

  • EMOM8:
    • 1 Power Snatch (Try to beat last weeks heavy single)

Conditioning

  • AMRAP20:
    • 1 Squat Snatch (135/95#) (CRX 185/125#)
    • 2 OH Squats
    • 3 Ring MU
    • 400m Run
Today’s Workout Strength EMOM8: 1 Power Snatch (Try to beat last weeks heavy single) Conditioning AMRAP20: 1 Squat Snatch (135/95#) (CRX 185/125#) 2 OH Squats 3 Ring MU 400m Run
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8.23.17- Wednesday

Today’s Workout

Gymnastics/Skill

  • Rope Climb Practice

If you are efficient at Rope climbs, perform 10 reps for time

Conditioning

  • 3 Rounds each, alternating with a partner:
    • 15/10 Calorie Row 
    • 10 DB/KB Thrusters (50/35#)
    • 10 DB/KB OH Lunge
    • 10 HSPU (CRX- Def. 4″/2″)
Today’s Workout Gymnastics/Skill Rope Climb Practice If you are efficient at Rope climbs, perform 10 reps for time Conditioning 3 Rounds each, alternating with a partner: 15/10 Calorie Row  10 DB/KB Thrusters (50/35#) 10 DB/KB OH Lunge 10 HSPU (CRX-
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8.22.17- Tuesday

Today’s Workout

Strength

  • 4 Rounds:
    • 5R/5L Single Leg Deadlifts
    • 5 Ring Dips AHAP

Conditioning

  • AMRAP3:
    • 21 Deadlifts (225/155#)
    • 21 Bar Facing Burpees
    • Max Cal AAB in remaining time
  • AMRAP3
    • 15 Deadlifts
    • 21 Bar Facing Burpees
    • Max Cal AAB in remaining time
  • AMRAP3
    • 9 Deadlifts
    • 21 Bar Facing Burpees
    • Max Cal AAB in remaining time

Rest 3:00 between AMRAPS

Today’s Workout Strength 4 Rounds: 5R/5L Single Leg Deadlifts 5 Ring Dips AHAP Conditioning AMRAP3: 21 Deadlifts (225/155#) 21 Bar Facing Burpees Max Cal AAB in remaining time AMRAP3 15 Deadlifts 21 Bar Facing Burpees Max Cal AAB in remaining
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8.21.17- Monday

Today’s Workout

Strength

  • 2RM Hang Clean (Try to beat last weeks 2RM)
    • Then 95%x2, 90%x2

Conditioning

  • 5 Rounds EACH for time:
    • 5 Squat Cleans (155/105#)
    • 5 High Box Jumps (30/24″)
    • 20 Wallballs (20/14#)
    • 200m Run
Today’s Workout Strength 2RM Hang Clean (Try to beat last weeks 2RM) Then 95%x2, 90%x2 Conditioning 5 Rounds EACH for time: 5 Squat Cleans (155/105#) 5 High Box Jumps (30/24″) 20 Wallballs (20/14#) 200m Run
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8.20.17- Sunday

Today’s Schedule

8AM Endurance

9AM Barbell Club

10-12PM Open Gym

Today’s Schedule 8AM Endurance 9AM Barbell Club 10-12PM Open Gym
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8.19.17- FDC Memorial WOD

Our 9 and 10am classes are cancelled today due to the Full Dimension Memorial Workout. Please arrive at Full Dimension between 8:30 and 9am, heats will begin at 9:15am. There is still an 8AM workout at Speakeasy.

Today’s Workout

  • Complete 10 Rounds for time:
    • 3 Strict HSPU
    • 6 DB Squat Snatch
    • 30 Double Unders

Rest 3 Minutes upon completion and then perform:

  • AMRAP3: Wallballs
Our 9 and 10am classes are cancelled today due to the Full Dimension Memorial Workout. Please arrive at Full Dimension between 8:30 and 9am, heats will begin at 9:15am. There is still an 8AM workout at Speakeasy. Today’s Workout Complete
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