Wednesday 12.13.17 – Athlete’s Choice, kinda

Weightlifting:
Bench Press (10-8-6-4-2)
 
Shoulder Press (10-8-6-4-2)
 
Metcon:
Athlete’s choice. Pick one and go.
 
1-Mile Run (Time)
Max Effort 1-Mile Run
-or-
2k Row (Time)
Max Effort 2k Row
Weightlifting: Bench Press (10-8-6-4-2)   Shoulder Press (10-8-6-4-2)   Metcon: Athlete’s choice. Pick one and go.   1-Mile Run (Time) Max Effort 1-Mile Run -or- 2k Row (Time) Max Effort 2k Row
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12.9.17- Happy Birthday, Rob!

Happiest of birthdays to Mr. Rob Blake! We are so thankful you brought together this amazing community and we wish you nothing but success and happiness this year! However, in honor of your 36th year…we must suffer.

Today’s Workout

  • AMRAP36 with a partner:
    1200m Run
    36 Bench Press (135/95#)
    36 HSPU
    36 Cal Bike
    18R/18L KB Thruster (53/35#)
Happiest of birthdays to Mr. Rob Blake! We are so thankful you brought together this amazing community and we wish you nothing but success and happiness this year! However, in honor of your 36th year…we must suffer. Today’s Workout AMRAP36
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12.8.17- FriYAY

Today’s Workout

Strength

  • 3RM Pause Back Squat
    • Drop Sets
      • 95% x3
      • 90% x3+ (limit to 6 reps)

Conditioning

  • EMOM21:
    • 15/10 Calorie Row
    • 50′ Yoke Carry AHAP
    • 10 Dual KB Swings 
Today’s Workout Strength 3RM Pause Back Squat Drop Sets 95% x3 90% x3+ (limit to 6 reps) Conditioning EMOM21: 15/10 Calorie Row 50′ Yoke Carry AHAP 10 Dual KB Swings 
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12.7.17- Thursday

Today’s Workout

Strength

  • Every :90 x5
    10-8-6-4-2 Hang Power Cleans AHAP

*3 Box Jumps AHAP between each set

Conditioning

  • AMRAP18
    • 20/15 Calorie Assault Bike
    • 3 Rope Climbs OR 3 Pegboard Ascents
    • 30 Push Ups
Today’s Workout Strength Every :90 x5 10-8-6-4-2 Hang Power Cleans AHAP *3 Box Jumps AHAP between each set Conditioning AMRAP18 20/15 Calorie Assault Bike 3 Rope Climbs OR 3 Pegboard Ascents 30 Push Ups
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12.6.17- Wednesday

Please join us this Sunday, 12/10, at 11AM for our 3rd Annual Holiday Brunch! The event will be catered by Mr. Shrimp, but please feel free to bring a dish, dessert or beverage of your choice! We look forward to having you all!

Today’s Workout

  • Racing against 1 other person, complete as many reps as possible in :90 of:
    • 15/12 Calorie Assault Bike Sprint
      100′ Sandbag Front Rack Carry (150/100#)
      Max Sandbag Ground to Over Shoulder in remaining time

Conditioning

  • 2:00 on, 1:00 off x4:
    200m Run
    4-3-2-1 Squat Cleans
    Max Bar MU in remaining time

Round of 4: 155/105
Round of 3: 185/125
Round of 2: 205/135
Round of 1: 225/155

CRX:
225/155
245/165
275/185
305/205

Please join us this Sunday, 12/10, at 11AM for our 3rd Annual Holiday Brunch! The event will be catered by Mr. Shrimp, but please feel free to bring a dish, dessert or beverage of your choice! We look forward to
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12.5.17- Tuesday

Today’s Workout

Conditioning

  • 3 Rounds EACH for time:
    • 25 Power Snatches (75/55#)
    • 20 Toes to Bar

Rest 1:00 between rounds

Immediately following your final rest, complete:

  • 100 Pistols for time
Today’s Workout Conditioning 3 Rounds EACH for time: 25 Power Snatches (75/55#) 20 Toes to Bar Rest 1:00 between rounds Immediately following your final rest, complete: 100 Pistols for time
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12.4.17- Monday

Today’s Workout

Strength

  • Deadlift 4 x 5 @ 80% of 1RM

Conditioning

  • 5 Rounds for time:
    • 10 Front Squats (135/95#) (CRX 185/135#)
    • 10 Burpees over the Bar
    • 10 Strict Pull Ups
Today’s Workout Strength Deadlift 4 x 5 @ 80% of 1RM Conditioning 5 Rounds for time: 10 Front Squats (135/95#) (CRX 185/135#) 10 Burpees over the Bar 10 Strict Pull Ups
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12.3.17- Happy Birthday Liam Carrolld!

Quick shoutout- Happy 2nd birthday to Liam Carroll. Liam is the first son of Tim and Erin Carroll, owners of CrossFit 908, and great friends of mine who got me in to this whole “crossfit” thing. Hope this year brings you everything you can imagine. Love you buddy! Love, Big Em.

Today’s Schedule

8am Endurance

9am Barbell Club

10-12pm Open Gym

 

 

Quick shoutout- Happy 2nd birthday to Liam Carroll. Liam is the first son of Tim and Erin Carroll, owners of CrossFit 908, and great friends of mine who got me in to this whole “crossfit” thing. Hope this year brings
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12.2.18- MJ’s TONIGHT

Join us tonight at MJ’s in Neptune for a CFSE night out at 8pm. UFC 218 will be airing at MJ’s and we encourage all members to come hang out! Should be a fun night! We look forward to seeing you there.

Today’s Workout

With a partner complete:

  • 0:00-9:00 “DBDT”
    • 4 Rounds EACH, alternating with a partner:
      12 DB Deadlifts (RX: 50/35#)
      9 DB Hang Power Cleans
      6 DB Shoulder to OH

*Partner who is not working must be holding on to their dumbbells while their partner is working. If you drop your dumbbells, your partner must stop working.

  • 9:00-12:00 REST
  • 12:00-20:00
    • Complete:
      400 Double Unders
      200 Wallballs (20/14#)
      In remaining time, max synchro burpees
Join us tonight at MJ’s in Neptune for a CFSE night out at 8pm. UFC 218 will be airing at MJ’s and we encourage all members to come hang out! Should be a fun night! We look forward to seeing
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Friday 12.1.17

Weightlifting:
Paused Back Squat (3RM +5# from 11/24)
Drop Sets:
95% x3 reps
90% x3-6 reps
 
Metcon (Time)
21-15-9
Cal Assault Bike
Burpee Box Jump Overs (24/20″) Open Standard
Weightlifting: Paused Back Squat (3RM +5# from 11/24) Drop Sets: 95% x3 reps 90% x3-6 reps   Metcon (Time) 21-15-9 Cal Assault Bike Burpee Box Jump Overs (24/20″) Open Standard
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