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WOD

20
Feb

Thursday 02/21/2019

Five 3 minute AMRAPs of:
3 Deadlifts 
6 Push-ups
9 Box Jumps (20/20)
Rest 1:00 between AMRAPs

Intended Stimulus: Your goal is to exceed 18 rounds. You will pick up where you left off after the rest of each AMRAP. Choose a light-moderate deadlift, and choose a push up and box jump rep range that keeps you moving consistently the entire time. Scaling will be provided for all levels! 

Box Brief – First OPEN WOD will be released tonight! Comment your guesses below!

19
Feb

Wednesday 02/20/2019

4 Rounds
500m Row
10 Strict Pull-ups
30 Sit-ups 

Intended Stimulus – Your goal is 16-20 minutes. Sticking with your specific rep scheme we find is class will be important today. Strict pull-ups get tough quick, especially when they are with a 500m row. Hold a consistent pace driving through your legs on the rower, break your pull-ups up early, and breath through the sit-ups. Keep moving and crush it! Scaling will be provided for all levels!

Box Brief – Please return your Anniversary RSVP by Monday!
-Safe to say the kiddos are happy in the new Barbells and Books space!
Barbells and Books runs Tuesday and Thursdsay nights. Grades 1-3 at 4:30pm and grades 4-6 at 5:30pm. Blend CrossFit with homework tutoring! Best after school solution out there! Email us for more details!

18
Feb

Tuesday 02/19/2019

***Barbells & Books will resume today in the new space! Sign up the kiddos, hope they enjoy the new spot!***

EMOM 15
1-3 Clean and Jerks

Intended Stimulus – We are going to work on the clean, then the jerk, and then put them together at the end for this 15 minute EMOM. Our goal today is to hammer the positioning of the clean and jerk, once our positioning is sound, we will begin adding weight. If you feel good, go heavy and do 1 rep per minute. If you are still working on your form and positioing, feel free to stay light and do 2 or 3 reps per minute to get more exposure to the clean and jerk. 
Come prepared to do a lot of reps and progressions on the clean and jerk! Scaling will be provided for all levels!

Box Brief – Please return your Anniversary RSVP tickets by next Monday!
-Handstand Pushups Seminar is March 10, 10-11:30am. Sign up sheet is hanging in the box!
-First OPEN WOD will be released on Thursday! We will be doing it in class on Monday!

17
Feb

Monday 02/18/2019

AMRAP 10
9 Kettlebell Sumo Deadlift High Pulls
12 Wall Balls
30 Double Unders

Rest 2:00

AMRAP 6 
9 Kettlebell Sumo Deadlift High Pulls
12 Wall Balls
30 Double Unders

Rest 2:00

AMRAP 4
9 Kettlebell Sumo Deadlift High Pulls
12 Wall Balls
30 Double Unders

Intended Stimulus – Your score will be total rounds + reps completed across the entire WOD. After you rest, pick up where you left off when the next AMRAP begins. This will be a total of 20 minutes of work. The ten minute AMRAP will be a good test of endurance, the six minute AMRAP will test your pacing, and the four minute AMRAP will test your willingness to finish strong. Skip the chalk bucket and keep moving. Your goal is 9-13 rounds. 

Box Brief – Return your Anniversary RSVP and payment by next Monday the 25th!

16
Feb

Sunday 02/17/2019

*HERO WOD SUNDAY!

“Runyan”
AMRAP 24
21 Burpee Over Bar 
7 Deadlifts (1.5x bodyweight / 1.25x bodyweight)
10 Pull-ups 

This Hero WOD is in memory of 1LT Michael Runyan, Killed in Action (KIA) on July 21 2010 – it was created by his friend, Zach Carter of Molon Labe CrossFit (Macedonia, OH).

“1LT Michael L. Runyan was on his first deployment to Iraq with the 25th Infantry Division when his convoy was hit by an IED. 1LT Runyan was the only casualty. Michael was my best friend and as close to me as a brother, like a brother to my two brothers, and like a son to my parents. He attended Xavier University and went through the ROTC program to become a second lieutenant upon commissioning in May 2008. After already having a 5k run in his honor done on the Sunday of Memorial Day weekend, I wanted to create a workout to honor him on the day of his passing which just so happens to also be my birthday. The movements are made to reflect Michael’s personality: the grunt work to do burpees, the strength to do the deadlifts, and his love to do pull-ups. The rep scheme reflects the day he passed 21 July 2010 and the time of 24 minutes reflects his age at the time of his passing.”

Intended Stimulus – Honor Michael Runyan! In honor of our Hero WODs, do your best to keep the reps where they are. Put your head down, pace yourself, and do work. The burpees will accumulate quickly, so take your time or decrease the reps if needed. The deadlifts will start heavy, choose a weight that will challenge you but also move safely and efficiently. Break your pull-ups into shorter sets to preserve your shoulders going back into the burpees. The AMRAP will end at 24 minutes, so feel free to complete this workout as its written and get less rounds, but also feel free to decrease weights and reps where needed to keep yourself moving. However you choose to tackle this workout, always remember why you are doing this WOD today!

15
Feb

Saturday 02/16/2019

AMRAP 20
30 Double Unders
10 Kettlebell Swings 
10 Box Jumps

Intended Stimulus – Your goal is 11-15 rounds. 
30 double unders in 20 seconds. 
10 kettlebell swings in 20 seconds. 
10 box jumps in 25 seconds. 
Choose rep ranges, movements, and weights that keep you moving today with minimal rest. Scaling will be provided for all levels!

14
Feb

Friday 02/15/2019

EMOM 18 (6 rounds)
1) 10 Hang Power Cleans 
2) 14/12 Calorie Row
3) 0:30 L-sit

Intended Stimulus – Hang power cleans at a light weight in less than 25 seconds. Focus on cycling and good thigh contact. 
14/12 calorie row in less than 45 seconds. Focus on solid form to row powerful and efficient. 
0:30 L-sit will be a test of your core strength. Do your best to hold for the whole 30 seconds, take short breaks if needed. 
Take a step back from the speed and focus on moving very efficiently through all your movements. 
Scaling will be provided for all levels!

13
Feb

Thursday 02/14/2019

“Love”
AMRAP 20
12 Alternating Dumbbell Snatches 
15 Sit-ups
22 Air Squats 
5 Burpees 

-You Snatch, I Snatch, you sit-up. I sit-up, etc. 

*Retest from 02/14/2018

12,15,22,5 is where the letters L-O-V-E fall in the alphabet 😘

Intended Stimulus – Your goal is 3-6 rounds as a team!
– 12 Dumbbell Snatches at a moderate weight in less than 35 seconds. 
-15 Sit-ups in less than 30 seconds. 
-22 Air Squats in less than 35 seconds. 
-5 Burpees in less than 20 seconds. Choose weights as rep ranges that keep you and your partner moving. 
Grab a buddy and rock it out! Work together and have fun!

Box Brief – Our next seminar is on the Handstand Push-up! March 10! Sign up sheet is hanging in the box! 

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