Call Us: (908) 840-4922

WOD

4
Dec

Wednesday 12/05/2018

27-21-15-9
Burpee Box Jumps (24/20)
Toes to Bar

Box Brief – Congratulations to all that made the Committed Club for November! Keep up the hard work, stay consistent!

To participate in the Naughty or Nice WOD on December 15 follow these steps:
1) Visit https://naughtyornice.events to register for the event. Choose CrossFit PowerHour as your location. You can either register for free (mandatory) or register with a donation to receive a shirt.
2) Write your name under the appropriate division on the sign up sheet in the box. We will provide further scaling for anyone needed.
3) Bring a new unwrapped toy with you to the event on December 15. All toys will be donated to local kids during the holiday season.
4) Have fun, get rowdy, and cheer on your buddies the day of the event!

3
Dec

Tuesday 12/04/2018

Bench Press
Build to a heavy set of 3

AMRAP 10
12 Suitecase lunges
21 Situps
40 Double Unders

Box Brief – To participate in the Naughty or Nice WOD on December 15 follow these steps:
1) Visit https://naughtyornice.events to register for the event. Choose CrossFit PowerHour as your location. You can either register for free (mandatory) or register with a donation to receive a shirt.
2) Write your name under the appropriate division on the sign up sheet in the box. We will provide further scaling for anyone needed.
3) Bring a new unwrapped toy with you to the event on December 15. All toys will be donated to local kids during the holiday season.
4) Have fun, get rowdy, and cheer on your buddies the day of the event!

2
Dec

Monday 12/03/2018

AMRAP 20
200m Run
20 Dumbbell Snatches (50/35)
200m Run
20 Dumbbell Thrusters (50/35)

Box Brief – To participate in the Naughty or Nice WOD on December 15 follow these steps:
1) Visit https://naughtyornice.events to register for the event. Choose CrossFit PowerHour as your location. You can either register for free (mandatory) or register with a donation to receive a shirt.
2) Write your name under the appropriate division on the sign up sheet in the box. We will provide further scaling for anyone needed.
3) Bring a new unwrapped toy with you to the event on December 15. All toys will be donated to local kids during the holiday season.
4) Have fun, get rowdy, and cheer on your buddies the day of the event!

1
Dec

Sunday 12/02/2018

**Happy Birthday Jamie!**

*HERO WOD SUNDAY!

“The Lyon”

5 Rounds, each for time:
7 Squat Cleans (165/115)
7 Shoulder to Overhead (165/115)
7 Burpee Chest-to-Bar Pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

30
Nov

Saturday 12/01/2018

3 Rounds
2:00 Calorie Row
2:00 Double Unders
2:00 Box Jumps (24/20)
2:00 Rest

Box Brief – To participate in the Naughty or Nice WOD on December 15 follow these steps:
1) Visit https://naughtyornice.events to register for the event. Choose CrossFit PowerHour as your location. You can either register for free (mandatory) or register with a donation to receive a shirt.
2) Write your name under the appropriate division on the sign up sheet in the box. We will provide further scaling for anyone needed.
3) Bring a new unwrapped toy with you to the event on December 15. All toys will be donated to local kids during the holiday season.
4) Have fun, get rowdy, and cheer on your buddies the day of the event!

29
Nov

Friday 11/30/2018

Strength: 5×3 Tempo Deadlifts

Conditioning: For Time
50 Wall Balls (20/14)
12 Body Weight Deadlifts
35 Wall Balls (20/14)
12 Body Weight Deadlifts
20 Wall Balls (20/14)
12 Body Weight Deadlifts

Box Brief – To participate in the Naughty or Nice WOD on December 15 follow these steps:
1) Visit https://naughtyornice.events to register for the event. Choose CrossFit PowerHour as your location. You can either register for free (mandatory) or register with a donation to receive a shirt.
2) Write your name under the appropriate division on the sign up sheet in the box. We will provide further scaling for anyone needed.
3) Bring a new unwrapped toy with you to the event on December 15. All toys will be donated to local kids during the holiday season.
4) Have fun, get rowdy, and cheer on your buddies the day of the event!

28
Nov

Thursday 11/29/2018

AMRAP 20
30 Russian Kettlebell Swings (53/35)
20 Sit-ups
10 Strict Pull-ups

Box Brief – Naughty or Nice toy drive WOD is Saturday December 15! Sign up on the sheet in the box!

27
Nov

Wednesday 11/28/2018

4 Rounds
AMRAP 3
15 Overhead Squats (95/65)
15 Burpees Over Bar
Max Calorie Row
Rest 3:00 between AMRAPs

Box Brief – December 15, Naughty or Nice charity WOD.
Ask a coach for details!