Category

WOD

7.29.19- Monday

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Today’s CrossFit Workout

Strength

  • Every 2:00 for 7 Rounds:
    • Power Clean + Front Squat + Hang Clean + Jerk (Build)

Conditioning

  • 12-9-6-3 Reps For Time:
    • Burpees over the Bar
    • Clean and Jerks (135/95#)

Today’s SWEAT Workout

  • 4 Rounds:
    • 8R/8L DB Hang Clean + Jerk
      16 Burpees
      8R/8L DB Step Ups
      16 DB V-Sits

Blazing hot heat:
50/35#, 24/20″

7.26.19- Friday

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Today’s CrossFit Workout

Strength

  • Push Press + OH Lunge (10-8-6-4-2 Building)
    • EX: 10 Push Press + 10 Alternating OH Lunges

Conditioning

  • “Icarus”
    • EMOM for as long as possible:
      • 2,4,6,8,10…etc etc of:
        • Wallballs (20/14#)

Today’s SWEAT Workout

  • Death By:
    • Cal Row 2, 4, 6, 8 etc…
      Wall Balls 2, 4, 6, 8 etc…
      10m Run 1, 2, 3, 4 etc…

Continue increasing reps each minute until you fail to complete reps within the allotted time.

7.24.19- Power is Back!

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The power has been restored at the gym, we will resume a regular schedule!

Today’s CrossFit Workout

Gymnastics

  • EMOM10
    • Odd: 5 Strict HSPU
      Even: 15 sec L-Hang

Conditioning

  • 2 Rounds For Time:
    • 50 Burpees
      25′ HS Walk
      50 KB Hang Power Snatches (53/35#)
      25′ HS Walk

Today’s SWEAT Workout

  • 1 Round Every 6 Minutes x 5:
    • 500m Run
      100′ SB Carry
      5 Sandbag Over Shoulder (AHAP)

Sweatier: 100/75#

7.22.19- Monday

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Today’s CrossFit Workout

Strength

  • 12:00 to build to a 3RM Front Squat

Then

  • 3x :40 Max Effort 1 +1/4 Front Squats
    • Rest 1:20 between Rounds
    • Use 70-75% of 3RM

Conditioning

  • 2:00 on/2:00 off x4
    • 5 Power Cleans (165/110#)
    • 10 Box Jump Overs
    • Max Calorie Assault Bike in remaining time

CRX: Touch n Go Reps + 30/24″ box

Today’s SWEAT Workout

  • 4 Rounds
    • 1,000m Bike
      10 Barbell Deadlifts
      5R/5L Renegade Rows (w/ pushup)
      :20 Hollow Hold + 10 Rocks

Added Perspiration:
225/155#
2×50, 2×35#

7.19.19- BELMAR BEATDOWN

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REMINDER that our 4th Annual Belmar Beatdown will be held TOMORROW at Dempsey Park. We will have one class tomorrow morning at 8:30am. All other classes will be cancelled. Please come out and support our community, and all of the athletes participating

Today’s CrossFit Workout

Conditioning

  • For Time
    • 500m Run
      42 Wall Balls (20/14#)
      21 Pullups
      500m Run
      30 Wall Balls
      15 Chest To Bar Pullups
      500m Run
      18 Wall Balls
      9 Bar Muscle Ups
      500m Run

Today’s SWEAT Workout

  • For Time
    • 500m Run
      42 KB Swings
      21 Burpees
      500m Run
      30 KB Swings
      15 Burpees
      500m Run
      18 KB Swings
      9 Burpees
      500m Run

7.18.19- Thursday

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Today’s CrossFit Workout

Strength

  • 5×5 Back Squat

Conditioning

  • 1-2-3-4-5-6-7-8-9-10 Reps for Time
    • Deadlift (225/155#)
    • Burpees over Bar (x2)
    • Sit Ups (x3)

Today’s SWEAT Workout

  • 5 Round for TOTAL Weight
    • 10 Dual DB/KB Squats
    • 50′ Sled Push
    • 50′ Sled Pull
    • 10 Dual DB/KB Squats
    • :30 Wall Sit

7.17.19- Wednesday

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Today’s CrossFit Workout

Strength

  • Tabata
    • DB Shoulder Press

Conditioning

  • For Time:
    • 1000m Row
    • 50 DB Box Step Ups (50/35) (CRX 70/50)
    • 25R/25L DB Hang Clean and Jerk

Today’s SWEAT Workout

  • AMRAP25
    • 20/15 Cal Row/Ski
    • 10 DB Box Step Overs
    • 10 Bench Press
    • 20 Abmat Sit Ups

7.16.19- Tuesday

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Today’s CrossFit Workout

Conditioning

“Don’t Even Trip”

  • 2:30 on/2:30 off x4
    • Odd Rounds:
      • 20/15 Calorie Assault Bike
      • Max UNBROKEN Double Unders in remaining time
    • Even Rounds:
      • 75 Unbroken Double Unders
      • Max Calories Assault Bike in remaining time

After Party

  • 1:00 on, 1:00 rest x 3 Rounds
    Weighted Plank

Today’s SWEAT Workout

  • Assault Bike Intervals:
    • 4x 15/12 Calorie Sprint, Rest 1:00 between
      100 Double Unders, Rest 3:00

      Repeat 3 more times

7.15.19- Monday

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Today’s CrossFit Workout

Conditioning

  • From 0 – 15:00, AMRAP:
    • 400m Run
      20 Hang Power Snatches (95/65#)
      200m Run
      10 Overhead Squats
  • From 15:00-25:00
    • Find a 1RM Hang Snatch

Today’s SWEAT Workout

  • Every 10:00 x3
    • 400m Run
      25 Burpees
      10 Strict Pull Ups
      200m Run

Go Harder: Hold a 50/35# DB Between legs during Strict Pull Ups