For Time

Tues 10.6.15

WOD:  For Time

With a total of 30 minutes on the clock complete:

3 rounds of:

  • 20 Wall Balls (20/15*)
  • 15 T2B
  • (record time)


3 Rounds of:

  • 15 Wall Balls
  • 10 Cal Row (share if necessary and Bike is an option)
  • (record time)


3 Rounds of:

  • 10 Wall Balls
  • 5 Deadlifts (155/115)
  • (record time)

*No rest in between sections.

* If rowers are an issue some people can do section 3 and then go back to section 2

Shoutouts: Adel 1 year Anniversary
Box News:

  • Please remember to change your sneakers upon entering the facility. Why some people do not do it, I will never know.
  • In trying to make the Box the place for all of your fitness needs, Josh will be hosting a Barbell Class on Thursday Nights from 6:30pm-7:30pm. This class will be solely dedicated to the Olympic Movements and building strength associated with those movements (clean, jerk, snatch).  This Barbell Class is in the experimental phase for the month of October (10/8, 10/15, 10/22, 10/29); the future, in terms of cost/additional classes, is to be determined moving forward. Sign up online like usual. Class size is strictly registered to 8 people. There will not be a waitlist offered. We ask that you do not put us in the situation to overpack class. I hope we can gain interest and really make this class something special. 
    • P.S. – As of now, Josh is doing this on his own free will so if he needs to cancel class due to an emergency or work conflict then class will be canceled for that day. Look at this as an opportunity to improve your Olympic Lifts with someone who purely wants to help out. Appreciate the process! 


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Thurs 10.1.15

Strength:Deadlift, 5×4, 85%, EMOM

WOD: 3 Rounds

Round 1: For Time or As much as Possible in 4 minutes

  • 30 KBS (50/35)
  • 100 Double Unders
  • 15 Ring Dips (mod: Any other type)
  • 100 Double Unders
  • 30 S2O (115/75)

Round 2: For Time or As much as Possible in 6 minutes

Round 3: For Time or As much as Possible in 10 minutes

*3 Min Rest after each round

*You will have 3 separate scores (the score is either going to be a time if you completed everything or how much you completed if you did not complete everything

*Every round is independent from the other round

*You start every round with 30KBS

*You do NOT pick up where you left off

Shoutouts: Sasha 1 year anniversary

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Box News:
If you know anyone interested in giving CrossFit a try, tell them to come Today at 5pm!

  • As usual, we are getting together for some fun. Just incase you didn’t receive the invite here is what is going on in October:
  • Guys Only Night: Friday 10/16 8pm Please, join for GUYS ONLY NIGHT at the box! No plans, no details, just simply good time! Bring your own food and drinks. If you have poker tables, cards, bring them! Please, RSVP directly to Facebook event page or directly to Kevin: 732 977 2916.
  • WOD, WINE, AND WOMEN: Thursday 10/22 6pm Please, join us for a Ladies Only Night complete with a WOD, some wine sent by Rumson Wine, and a Lululemon trunk show for your shopping pleasure. We will have raffles to win great prizes! Bring a friend and receive more raffle tickets for more chances to win! Also, bring your favorite healthy dish to share with the recipe RSVP directly to Facebook event page or Sky Cohen @ 646-265-4611. Ben is also providing a $50 gift card for Lululemon to one lucky winner!

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WOD: “3,6,9,12..” -Wed 9.9.15

Strength: High Hip Snatch, 7×2, TNG, Power Snatch + Squat Snatch (from the high hang)

WOD: 3,6, 9… 

Part A:

  • 3, 6, 9, 12, 15 (stop at 15)
  • G2O (45/25 Black plate)
  • OHS (115/65)
  • Toes to Bar
  • Record time or how much you completed
  • 12 min cap

3 min rest

Part B:

  • 3, 6, 9, 6, 3
  • Burpees
  • Hang Snatch (115/65)
  • Vertical Jumps
  • Record time
  • 12 min cap


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WOD: “4 Rounds, Each for Time” -Friday 9.4.15

Strength: Cleans, 7×1, EMOM

WOD: 4 Rounds, each for Time

Every 7 minutes complete the following for time:

3, 6, 9 of

  • HSPU
  • Box Jumps (30/24)
  • Power Cleans (125/85)

Record your time…With the remaining time from the 7 minutes…REST

  • 0-7:00
  • 7:00-14:00
  • 14:00-21:00
  • 21:00-28:00

You will have 4 scores by the end of the workout. Record your actual score for each round.


Taste of CrossFit