WOD: “BB Complex, Fight Gone Bad” -Fri 11.21.14

Skill: Clean and Hang Clean

10 Round EMOM

1 Clean +  1 Hang Clean (2 reps per round)

 

WOD:  Fight Gone Bad

Rower

Toes to Bar (Mod: Hanging KT)

Air Squats

Hang Cleans

Dips (bench or ring)

 

*Only 3 people should start at the same station


WOD: “3RFT” -Thurs 11.20.14

18 Box Overs (24/20)

180 Jump Ropes

18 3″ Deficit Chest to Deck Push Ups

180 Jump Ropes

18 Ground to Overhead (45/25) Plate

180 Jump Ropes

18 Broad Jumps

180 Jump Ropes

18 HRPU

180 Jump Ropes

 

*All Jump Ropes are Singles 


Friendly Comp: Season 2: Part 2: Nov 22, 2014

Time:  9:30am

Place: CrossFit Sayreville – 242 Main Street, Sayreville, NJ 08872 (BIG BLUE BUILDING…next to a Columbia Bank)

WOD: See Scoresheet for full details: SCORECARD…11.22.14 

Summary of the WODS:

WOD 1: (men will perform with WOD 1st)

6 min on the clock:

21-15-9 of

Chest to Bar for Men/Toes to Bar for Women

9-7-5

Squat Cleans Ascending Weight

(135, 165, 185, then AMAP with the remaining time of 205)

(95, 105, 115, then AMAP with the remaining time of 125)

 

WOD 2: (Women will perform this WOD 1st)

6 Min AMRAP of

2 Ropes Climbs

30 Double Unders

 

WOD 3:

For Time

50 Wall Balls (20/10)  everyone to a 10′ target

40 Box Jumps (20″)

30 Toes to Bar Men/ ABMAT Sit Ups Females

20 Burpees

10 Deadlift (205/125)

20 Burpees

30 Toes to Bar Men/ ABMAT Sit Ups Females

40 Box Jump Overs (20″)

50 Wall Balls (20/10)  everyone to a 10′ target

12 min cap

 

Important notes:

There will be 3 minutes of transitions between each WOD

For the first time ever, we will have alternate heats after every WOD versus doing all the WODS then switching. Basically, one athlete will do WOD 1 while another athlete judges them then you will switch. In the past an athlete performed all the WODS before their judge then performed all the WODS.

Reminder that you are judging each other for those new to this

 

Goal: To get serious CrossFitters together to compete against each other in a competitive format.  I want to get some of the legit CrossFitters from around the area to battle it out.  I want to bring members from different BOXES together to test their ability against other competitive athletes.

Details:  It will be set up as a normal WOD that you would typically see at your box minus the skill, warm-up, and mobility work.  You will be responsible for that on your own.  There is no cost to enter.  There is no prize for winning.  The only thing you are winning is bragging rights.  This will be a good way to measure yourself up against other serious athletes.  At the end of the day, we are doing this for fun but you better come to win.  There will be a limit on the number of athletes able to join.  The entire day should not last any longer than an hour.

Summary:  Come to CrossFit Sayreville on Saturday, Oct 25, 2014.   Sign up is FREE:  Click me to sign up 

 

HEAT/LANE ASSIGNMENTS:

Paul Cac/Pete S – lane 10 (wod 1 and 3)  and Rope 5 for WOD 2

Alex L/ Reese – lane 9  (wod 1 and 3)  and Rope 4 for WOD 2

Patrick C/Kevin V – lane 7  (wod 1 and 3)  and Rope 3 for WOD 2

Greg D/Ryan M – lane 6  (wod 1 and 3)  and Rope 2 for WOD 2

 

Pam/Casey – lane 5  (wod 1 and 3) and Rope 5 for WOD 2

Jolie/Jess P – lane 4  (wod 1 and 3) and Rope 4 for WOD 2

Rebecca B/Amanda 3 – lane 7  (wod 1 and 3) and Rope 3 for WOD 2

Daniella/Sky – lane 1  (wod 1 and 3)  and Rope 2 for WOD 2

 

Previous Competitions:

 

Season 2

10.25.14

 

 

Season 1

2.22.14

1.25.14

11.23.13

10.26.13

9.28.13


WOD: “For Time” -Wed 11.19.14

Skill: Rope Climb

 

WOD:  For Time of 21-15-9

25 min cap

KB Press Left (45/30)

KB Press Right (45/30)

KB Weighted Crunch (45/30)

KB One Arm Racked Lunge (45/30) 1 for 1

Burpees

 

*4 Rope Climbs before and after every round (4 sets total)

*Start half the class 2 minutes behind the first half of class if more than 9 people in class

 

 

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Team Saturdays: Part III: Nov 29, 2014

Ready, Set, GO

 

0:00 – 6:00 min  (6)

Race 1:  Team Relay (1 person at a time)

5-4-3-2

Deadlift (225/135)

Lateral Burpee Bar Overs

Details click me

 

9:00 – 14:00 min (5)

Race 2:  For Time (1 person working at a time)

50 Pull Ups

40 Push Presses (95/55)

40 SHDP (95/55)

Details click me

 

17:00 – 22:00 (5) 

Race 3:  For Time (1 Male and 1 Female working at once) each gendered pair must complete 

6 Rope Climbs (women will start with 6 Rope Climbs- Men will end with 6 Rope Climbs)

100 Double Unders (100 WJR)

25 KB Thrusters Left Arm (40/20)

25 KB Thrusters Right Arm (40/20)

Details click me

 

25:00 – 27:00 (2)

Race 4:  As much weight as possible (1 Male and 1 Female working together at once)

Squat Cleans

Details click me

 

30:00 – 32:00 (2)

Race 5:  As much weight as possible (1 Male and 1 Female working together at once)

Squat Cleans

Details click me

 

35:00 – 45:00 (10)

Race 6:  Follow the Leader (1 person starts but eventually everyone will be working at once)

30 Wall Balls (20/10)

30 Box Jump Overs (20″)

30 Kettlebell Swings (50#/35#)

30 HRPU

Details click me

 

48:00 – 52:00 (4)

Race 7:  Hang out for a while (3 athletes working at once)

AMAP Back Squats (155/95)

Details click me

 

 

Previous Team Saturdays

11.15.14

11.8.14 


Team Saturdays: Part II: Nov 15, 2014

Ready, Set, GO

 

0:00 – 6:00 min  (6)

Race 1:  Team Relay (1 person at a time)

8-6-4-2

KBS (70#/35)

Box Jump Overs (20″)

Details click me

 

9:00 – 15:00 min (6)

Race 2:  For Time (1 person working at a time)

40 Front Squats (135/75)

40 Hang Power Cleans (135/75)

40 Forward Facing Bar Over Burpees

Details click me

 

18:00 – 24:00 (6) 

Race 3:  For Time (1 Male and 1 Female working at once) each gendered pair must complete 

15 Rope Climbs (men will start with 15 Rope Climbs-Women will end with 15 Rope Climbs)

25 KB Clean and Jerks Left Arm (50/30)

25 KB Clean and Jerks Right Arm (50/30)

Details click me

 

27:00 – 34:00 (7)

Race 4:  For Time (1 Male and Female athlete working at once. Each athlete must complete 2 elements)

60 Double Unders

18 Deadlifts (225/155)

30 Wall Balls (20/14)

12 Step up and Overs (70/50) 20″  2 for 1

12 Deadlifts (255/185)

30 Wall Balls (20/14)

18 Pistols  1 for 1

18 Step Up and Overs (50/30)  2 for 1

Details click me

 

37:00 – 41:00 (4)

Race 5:  5 For 5   (1 person working at once) 

30 Snatches (45#) Females

30 Snatches (95#) Males

Details click me

 

44:00 – 48:00 (4)

Race 6:  For Time (1 person working at once)

100 Toes to Bar for Time (everyone has to do at least 10 T2B) NO MODIFICATION

Details click me

 

51:00 – 56:00 (5)

Race 7:  For Time (Everyone working at once)

200 Air Squats

60 Burpees

100 HRPU

Details click me

 

 

Previous Team Saturdays

11.8.14 

 

 

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WOD: “Partner 7RFT” -Fri 11.14.14

Skill: Rope Climb

 

WOD: Partner 7RFT 

8 Front Squats (155/95)

10 Burpee Box Jumps (hip needs to come to full extension) (24/20)

20 Weighted Crunches (45/25)

10 SSJ (2 for1)

30 min cap

 

*While one person is working on the 7RFT, the other person is performing 3 rope climbs.  Switch and pick up where your partner left off on the 7RFT. 

 

 

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WOD: “Barbell Complex, 20 Min AMRAP” -Thurs 11.13.14

Skill: Hang Clean

 

WOD: 20 Min AMRAP 

2 Deadlifts + 2 Hang Cleans (135/95)

15 HRPU

10 Toes to bar (mod: Hanging knee tucks-15reps)

20 Forward Hops over Bar

 

*Every Round increase the DL and HC by 2 reps

2+2, 15, 10, 20

4+4, 15, 10, 20

6+6, 15, 10, 20

….continue for 20 min

 

 

 

 

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