Friendly Comp: Season 2: Part I: Oct 25,2014

Time:  9:30am Place: CrossFit Sayreville – 242 Main Street, Sayreville, NJ 08872 (BIG BLUE BUILDING…next to a Columbia Bank) WOD:  SCORECARD…10.25.14 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 […]



WOD: “Strength and FGB” -Fri 10.24.14

Skill: Bench Press and Deadlift With a partner you have 7 min to complete 3×8 Bench Press each With a partner you have 7 min to complete 5×3 Deadlift each *If there are more than 8 people in class some pairs will start with DL first then move to bench press   WOD:  Fight Gone […]

WOD: 3RM Front Squat, “4 RNFT” -Thurs 10.23.14

Skill:  10 minutes to perform 5,5,3,3,3 of Front Squat  (UPDATED 3RM)   4 Rounds Not For Time 10 Unbroken Wall Balls (every stop of wall ball = 5 burpees) (20/14) 15 Slam Balls (30/20) 20 ABMAT Sit Ups 25 Forward Facing Bar Hops Max effort Front Squats (155/95) 20 min cap   *Your Score is […]



WOD: “Partner Chipper” -Wed 10.22.14

Skill: Rope Climb With your Partner complete As many as possible rope climbs while completing the following work 50 Calories on the Row or Bike 100 Lateral Box Jump Overs (20″) 100 Plate Burpees (45#) 100 Hollow Rocks 100 HRPU 100 KBS (70/50) 30 Min Cap   *Your score is the time it takes you […]

WOD: “AMRAPs” -Tues 10.21.14

Skill: Pistols Part A: 15 Min AMRAP Reps for all exercises are 30-20-10 of Pull Ups Sumo Squats (70/50) Weighted Crunches (45/25) 30 of each, 20 of each, 10 of each = 1 round   4 minute rest   Part B: 15 Min AMRAP Reps for all exercises are 30-20-10 Pistols (1 for 1) Double Unders […]



WOD: “Barbell Complex and For Times” -Mon 10.20.14

Skill: 5 Round EMOM of 6 Power Cleans  (min 0,1,2,3,4) Skill: Transition from Power Clean to Front Rack Lunges   WOD:  Kind of a For Time You have 4 minutes to complete the following (or as much as possible) of: 6 Power Cleans (115/75) 8 Front Rack Lunges (115/75) 2 for 1 12 Box Jumps […]

WOD: “Bootcamp” -Sat 10.18.14

Sled Push Russian Twists Shoot Throughs Deficit Push Ups Rope Slam Curl to Press Hip Band Walk TRX Row Plate Burpees Fingers to Toes rd 1: 30:20 1x rd 2: 30:20 2x rd 3: 20:20 2x

WOD: “Strength, 3RM, and More” -Thurs 10.16.14

Skill: Back Squat, Strict Press during Warm Up (if there are more than 7 people in class you will be paired up to work on your Back Squats) (everyone needs a bar at the start of class) You will have 10 minutes to find your 3RM Back Squat (5,5,3,3,3) Updated: 3RM    WOD: 3 rounds […]



WOD: “Rope Climb, AMRAP” -Wed 10.15.14

Skill: Rope Climb   6 Min AMRAP  The first 2 minutes of the AMRAP is spent doing As Many Rope Climbs As Possible. The next 4 minutes of the AMRAP is spent performing: 12 Deadlifts (225/155) 21 Hollow Rocks 36 Double Unders (mod: 36 WJR)   1 Min Rest Repeat 3 more times *4 Rounds […]