Author Archives : Ben

Team Saturdays: Part I: 11.8.14

Ready, Set, GO


0:00 – 6:00 min 

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


Snatch 115-95-65-45

Box Jumps 30-24-20-20

Details click me


9:00 – 15:00 min

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

40 Deadlifts (225/155)

40 Pull Ups

12 Rope Climbs (15/14)

40 Ground to Overheads (95/65)

Details click me


18:00 – 22:00 

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

25 T2B

10 Pistols (1 for 1)

20 Burpee Box Overs (24/20)

Details click me


25:00 – 33:00

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

20 Cal Row

18 Wall Balls (20/14)

15 Front Squats (135/75)

12 DB Snatch (50/30) 2 for 1

9 Wall Balls (20/14)

12 Front Squats (155/105)

15 DB Snatch (30/15) 2 for 1

18 Burpee Bar Overs Lateral

Details click me


36:00 – 42:00

Race 5:  Double Grace (1 person working at once) 

30 Clean and Jerks (115#) Males then

30 Clean and Jerks (55#) Females

Details click me


45:00 – 51:00 

Race 6:  Fran (1 person working at once)


Thruster (45#)

Pull Ups

Details click me




WOD: “Barbell Complex and 5RFT” -Tues 10.28.14

Skill:  EMOM for 6 rounds complete 3 Snatches into 3 OHS (unbroken) (min 0,1,2,3,4,5)



2:30 on/ 1:00 off 


7 Snatches (135/95)

25 Wall Balls (20/14)

100 Double Unders (mod: WJR)

10 Air Squats (quickly)

27 min cap


*Every 2 min and 30 seconds you are to stop and rest 1 min. Pick up where you left off until you complete 5 complete rounds of the above work. 

*The goal is to complete 5 rounds. You must take a minute break every 2 and 1/2 minutes. 


Work intervals 


3:30 – 6

7:00 – 9:30

10:30 – 13

14 – 16:30

17:30 – 20

21:00 – 23:30

24:30 – 27:00

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WOD: “Chipper” -Mon 10.27.14

Skill: DB Burpee Box Overs


For Time 


50 ABMAT Sit Ups

50 Cal row/bike

50 V-Ups


50 Dumbbell Burpee Box Overs (50/30) (20″)

50 Pass Betweens W/KB or Med Ball (15/10) 2 for 1

50 Chest to Deck Push Ups

35 Min Cap


*Some people will have to start on the Rower then complete the list from top to bottom. You have to complete one exercise before moving onto the next. Follow the order from top to bottom. 






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

 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 1/ Heat 2

Lane 1:  Ryan

Lane 2: Pete/Andy

Lane 3: Brandon/ Alex L

Lane 4: Maurice/ Steve S

Lane 5: Sky/Marlene

Lane 6: Vivian/ Jess P

Lane 7: Tracy/ Amanda C

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Previous Competitions:


Season 1 






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 Bad

SDHP (75/45)

Bar Over Burpees

Toes to Bar (mod: Hanging Knee Tucks)

Deadlift (185/135) – Max 15 Reps

Dips (any version) – STRESS Proper Form

*If there are more than 10 people in class some people will have to start with T2B then move on to S2O, Dips, etc. 


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions.  The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.



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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 the 4 Front Squat Max Efforts

*You will have 4 front squat scores when the workout is over


Goal: Challenge yourself on the Front Squat. You want to be somewhere in between 10-20 Reps each round. 



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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 to complete the work as well as how many Rope Climbs you finished.

*One Partner is always working on Rope Climbs while the other is working on the other exercises.

*Switch whenever you want

*Communicate with your partner so you know how many reps you are at

*You must complete one exercise before you move on to the next one

*You do not have to complete the exercises in order

*Get on the Rower or Bike as soon as it is available

*If one partner is doing rope climbs and the other is doing modified rope climbs then keep track of how many are done of each.

*If you finish all the work then you may continue to switch on and off Rope climbs until the 30 minutes are up if you choose.


Partnerless Athletes:

25 Calories on the Row or Bike

50 Lateral Box Jump Overs (20″)

50 Plate Burpees (45#)

50 Hollow Rocks


50 KBS (70/50)

30 Min Cap

*every 2 minutes 2 rope climbs


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