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WOD: “5 RNFT” -Thurs 10.23.14

Skill:  10 minutes to perform 5,5,3,3,3 of Front Squat


5 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 5 Front Squat Max Efforts

*You will have 5 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. 

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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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 (mod: WJR)

Shoulder to Overhead (105/65)

30 of each, 20 of each, 10 of each = 1 round


If there are more than 10 people in class, some people will start with part B first


Goal: Work on pull ups and pistols. Find a pace that you can stick to. 



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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 (24/20)

20 Chest to Box Push Ups (mod: HRPU)

12 Box Jumps (24/20)

8 Front Rack Lunges (115/75) 2 for 1

6 Power Cleans (115/75)


2 min rest

repeat 3 more times

*You will have 4 scores at the end of the workout. (one from each round)

*After the 4 minutes are up everyone gets a 2 minute rest. 

*If you finish the above work in under 4 minutes, record your time, and you get extra rest. 

*If you do not finish the above work in 4 minutes, record what you finished and you then get a two minute rest 

*Everyone rests together after the 4 minutes are up 

*Every round starts from the beginning 



WOD: “Bootcamp” -Sat 10.18.14

Sled Push

Russian Twists

Shoot Throughs

Deficit Push Ups

Rope Slam

Curl to Press

Hip Band Walk


Plate Burpees

Fingers to Toes

rd 1: 30:20 1x

rd 2: 30:20 2x

rd 3: 20:20 2x

WOD: “40 Min AMRAP” -Fri 10.17.14

40 Min AMRAP 

400 Meter Run (Mat to Rv x2)

then 5 rounds of:

5 Bentover Row (95/65)

7 KBS (70/50)

9 Box Jumps (24/20)

=1 round








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 of:

10 Strict Press (95/65)

15 Goblet Squats (70/45)

20 Air Squats (for speed)

30 Burpees

40 SSJ (1 for 1)


Round 1 you have 4 Min to Complete as much work as possible (if you finish the 50 HRPU record your time and stop)

Round 2 you have 6 Min to Complete as much work as possible (if you finish the 50 HRPU record your time and stop)

Round 3 you have 10 Min to complete as much work as possible (if you finish the 50 HRPU record your time and stop)


*each round starts with 10 Strict Presses

*there is a 1 minute rest in between rounds

*record your reps for each round

*do not pick up where you left off

*each round will have a separate score




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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:  Paul/Ryan

Lane 2: Maurice/Andy

Lane 3: Brandon/ Alex L

Lane 4: Billy/ Steve S

Lane 5: Pete/Kenny

Lane 6: Sky/ Jess M

Lane 7: Vivian/ Jess P

Lane 8: Tracey/ Casey

Lane 9:  Danielle/ Amanda C

Lane 10: Marlene


Previous Competitions:

Season 1 






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 total

*Each round you will have a Rope Climb score AND an AMRAP Score 

*Each round starts with a fresh new score. You are not picking up from where you left off. You are not combing scores from pervious rounds. Each round is independent of each other. 


*If there are more than 7 people in class some people will end with 2 minutes of Rope Climbs instead of beginning with the 2 minutes. 


Goal: Pace yourself on the Rope Climb so you never have to take a long rest between Climbs



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WOD: “Snatch, 10RFT” -Tues 10.14.14

Skill:  Snatch



10 Snatches (115/75)

10 Slam Balls (30/20)

10 Burpees


25 Minute Cap



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