"I was so happy with the community at CrossFit Sayreville. That is really important to me. More than that my training has improved. My attitude towards the WODs have improved. I found out I do like CrossFit, no... I love CrossFit!" -Cheryl Podmajersky

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WOD: “4th of July” -Sat 7.4.15

For Time:  "1776" 1000M Row/Run 100 Jumping Pull Ups 100 Single Jump Ropes 45 Wall Balls (20/14) 100 Singles 40 KB Swings (70/50) 100 Singles 35 SSJ 100 Singles 30 Ring Dips 100 Singles 26 Burpees
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WOD: “Partner Challenge” -Fri 7.3.15

Skill:  Deadlift SPEED work 10×3 @60% – Drop and reset each rep WOD:  Partner Challenge Part A:  AMAP: Shoot Throughs (switch every 5 reps) Keep a running total score Part B:  AMAP: Sprints (run from 100 foot mark to fence and back, then switch). Keep a running total score Part C:  AMAP:…
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WOD: “For Time” -Thurs 7.2.15

Warm Up: Warm up to 85% Snatch WOD:  For Time For Time:  On a continuously Running Clock a. 100 Double Unders, 50 Chest to Deck Push Ups b.  4 Snatches at 85% c.  3 Rounds of: 30 Toes to Bar 400 Meter Run 10 OHS (Snatch Weight) (take off weight if…
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WOD: “AMRAP” -Wed 7.1.15

Strength: Back Squat 8x2, 60%, EMOM Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be fast and you will teach yourself how to be strong. WOD: Part A: (9 Min) Every 3 minutes for 3 rounds (9 minute running clock)…
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WOD: “For Time” -Tues 6.30.15

Strength: Squat Clean, 6x2 @ 85%, Every 90 Seconds, Drop and Reset each rep WOD:  "For Time" On a continuously running clock Perform: Part A:  3-6-9-12-15 Plate Burpee Shoulder to Overhead (135/95) *30 Double Unders after every round (5 rounds total. 3, 3, 30.  6, 6, 30. 9,9,30 etc) RECORD…
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WOD: “25 Min AMRAP” -Mon 6.29.15

Strength: Snatch, 6x4, 85%, Every 90 Seconds (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00) Focus: Creating Contact with Thigh/Belt Buckle WOD: 25 Min AMRAP 30 V-Ups 5 Snatches (75%) 20 KB SDHP (70/50) 3 Hang Snatches (75%) 10 Sprints (there/back) https://youtu.be/1lOJ0pmhRg0 https://youtu.be/c-di_LuYDg0
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WOD: “Partner For Time” -Fri 6.26.15

Strength: Front Squat, 5x1 (0, 1:30, 3:00, 4:30, 6:00) Do not Fail unless its on your last set! WOD:  Partner Chipper 27 Front Squats (165/115) 15 Rope Climbs 21 Front Squats 12 Rope Climbs 15 Front Squats 9 Rope Climbs 9 Front Squats 6 Rope Climbs *You can switch on…
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WOD: “30:30″ -Thurs 6.25.15

Skill: 4 RNFT (10 min on the clock) 10 HSPU 10 Strict Pull Ups (Mod: Banded) WOD: 30:30   10 rounds  30 Seconds of KB/DB Shoulder to Overhead (1 kb/db) Alt arms every round (50/30) 30 Seconds Rest 30 Seconds of Slam Ball Over Shoulders (30/20) 30 Seconds Rest =1…
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WOD: “AMRAP, EMOM” -Wed 6.24.15

Strength: Hang Clean, 5x3, 70% 1RM of Clean, Every 90 seconds WOD: AMRAP AND EMOM Part A: 10 Min AMRAP of 5 Hang Cleans (155/105) 7 Bar FACING burpees (forward hop, lateral to ground)   3 min rest   EMOM until you cannot complete round in minute 2 Wall Balls, 7…
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WOD: “3, 6, 9, 12″ -Tues 6.23.15

Skill: Ring Dip WOD:  Complete as much as possible in the allotted time 30 Wall Balls (20/14) 10 Dumbbell Burpee Box Over (50/30) 150 Double Unders (mod: 1 for 1 singles) 10 Dumbbell Burpee Box Overs (50/30) 30 Ring Dips (mod: Ring negatives or bench/box dips) Rd 1: 3 minutes…