Bootcamp Follow the leader Row Deficit Push Up Scissor Squat Jacks V Ups KB Row Slam ball shoulder overs Leg Lifts Sprints *10 burpees as a group 3 rounds 1min rest Shoutouts: Jodi M Bday Box News: none Schedule/Event News: April 30th, 2016: SteelFit Qualifier: Come Support Kevin, Kaitlin, Jenna, Ryan, Kyle, Alex L May 14, 2016: […]
“Adversity changes us, but how it changes us is OUR choice Strength: Snatch, 5×5, 75% Every 90 seconds Huff and Puff, Intervals: Fight Gone Bad BJO (24/20) KBS (50/30) Burpees WJR DB/KB Snatch 1 for 1 (50/30) 1 Min Rest repeat two more times (3 rounds in total) *Each exercise will be performed for 1 […]
“If you have time to whine and complain about something then you have the time to do something about it” Strength Threshold: Back Squat, 80%, 3 reps every 30 seconds for a max of 8 rounds. *Attack the rack, start when you are supposed to, be honest with your reps. Max 3 reps every 30 […]
“Stand up for what is right, even if you are standing alone” Skill: Push Press, 4×8, Every 90 seconds (off ground) Focus on strong drive, heels down, strong overhead Cruise Control: 25 Min AMRAP of: 15 Clean and Jerks (135/95) 10 SHDP (135/95) 25 HRPU 20 ABMAT Sit Ups *Cruise Control: The goal of this […]
“Nobody can go back and start a new beginning, but anyone can start today and make a new ending” Strength: DL, 85%, 3 Reps every 30 seconds for 6 rounds. (0,30,1:00,1:30,2, 2:30) *Proper form is a must. Maintain tension in your midline. Arched back. Back Engaged Interval Work: 5 Individual Rounds of: 10 Power Snatches (75/55) […]
“It is not about who can work the hardest. Unless you are a beginner, fitness is not the limiting factor anymore. Positional Quality @ Intensity is the limiting factor. Bring awareness to form and just make it look better” -Kelly Starrett Skill: 1 Squat Clean EMOM for 10 Minutes #80% (stay in the hole for a […]
No Bootcamp Today Shoutouts: None Box News: NO Bootcamp 4/23 due to a CF competition Schedule/Event News: April 23, 2016: Autism Awareness Swim-a-thon April 23, 2016: Battle Of the BAEs CrossFit Comp May 14, 2016: Greek Festival Outing June 11, 2016: CrossFit By the Shore Summer Slam Comp June 25th, 2016: 4th Annual Tri State […]
“Hope is like the sun, which, as we travel toward it, casts the shadow of our burden behind us” Strength: Bentover Row, 4×8, Every 90 Seconds WOD: Ladder and 3RFT Part A: 10 Min Ladder 20 Double Unders 1 Rope Climb 40 Double Unders 2 Rope Climbs 6o Double Unders 3 Rope Climbs Continue with +20 […]
“You will never be happy wishing for what you do not have” Strength: Back Squat, 4×3, @87%, (0,2:30,5, 7:30) WOD: AMAP Ready, set, go… 6 Minutes on the clock 400 M Run 21 KBS (70/55) 12 Front Squat (135/95) AMAP T2B with remaining time *Scale the weight if necessary to be able to get some […]
“We are all going to Die! The goal is not to live forever. The goal is to create something that will” Strength: Hang Snatch, 4,3,2,2 Every 2 min WOD: AMRAP and Tabata 12 Min AMRAP 3 Hang Snatch (115/75) 6 OHS 9 SDHP 3 min Rest Tabata V-Ups Plank ABMAT Sit Up Shoutouts: None Box […]
“We cannot become what we need to be by staying what we are” Strength: Floor Press, 5×5, Every 90 Sec WOD: Partner AMRAP 20 minutes 10 Pull Ups 15 Cal Bike 20 GTO (45/25) Switch after every 5 DB/KB Burpee Box Step Overs (50/30) *While one person is performing the DB Step Overs, the Other […]
“We either make ourselves miserable or we make ourselves strong; the amount of time is the same” Strength: Front Squat, 5×4 @ 85%, Every 2 min WOD: For Time 25 minutes on the clock to complete: 8 Clean and Jerks (135/95), 16 HSPU 7 C&J, 14 HSPU 6 C&J, 12 HSPU 2 Min Rest 6 […]
Sprints Tire Flip V Ups Squat Jumps L Sits G2O Dead Hang or T2B Banded Axe Cutters Shoulder Overs 30:20 1x 30:20 2x 30:20 2x Shoutouts: Gio 4 year anniversary Box News: NUTRITION RESOURCE NIGHT NO Bootcamp 4/23 due to a CF competition Schedule/Event News: April 16, 2016: 3v3 Indoor Volleyball Tournament April 19, 2016: Nutrition […]
“A single day is enough time to make you a little better” Strength: Snatch, 5×2 TNG, Every 2 min. Work up to a heavy 2RM WOD: 20 Min AMRAP 30 Box Jumps (24/20) 20 KBS (55/40) 10 Slam Balls (50/30) 10 Burpees Shoutouts:Amanda C 3 year anniversary, TOMORROW: Gio 4 year anniversary Box News: NUTRITION […]
“Waste your money and you are out of money. Waste your time and you have lost part of your life” Strength: Back Squat, 5×5 @75%, Every 2 Min , Focus on knees out, chest up WOD: For Time 21-18-15-9-6-3: Thrusters (95/65) 6-5-4-3-2-1: Rope Climb 25 min cap Shoutouts: Jaise Bday Box News: NUTRITION RESOURCE […]
“If you want to be happier, make others happy” Skill: Deadlift WOD: Stuff 0:00-7:00: Buy in: 7 Min AMRAP of: 30 Double Unders 20 ABMAT Sit Ups 10:00-17:00: Strength Deadlift: 80% 4×4, Every 2 min 20:00-33:00: For Time Chipper with a partner 100 Calorie bike 100 HRPU Shoutouts: Erin T Bday Box News: NUTRITION RESOURCE […]
“Things turn out best for those who make the best of the way things turn out” Strength:S2O 5×3 @95% of 3RM, Every 2 min (from racks if necessary) WOD: Max Row, AMRAP Ready, set, go 0:00-4:00: 4 Min Max Row (record meters then you get a minute rest) 4:00-5:00: 1 Min Rest 5:00-9:00: 4 Min […]
Strength: Hang Power Clean + Hang Squat Clean Complex, 5×2, Every 90 seconds WOD: 4RFT 50 Air Squats 7 Muscle Ups (Pull Ups) 10 Hang Cleans (135/95) 20 Min Cap Shoutouts: Thomas Cas B Day Box News: NUTRITION RESOURCE NIGHT NO Bootcamp 4/23 due to a CF competition Schedule/Event News: April 16, 2016: 3v3 Indoor […]
Side Plank TRX Push Up Mason Twists KB SHoulder Press KB Bentover ROw Pulse Ups TRX Row Lateral Raises Rope Slams Wall Sits 40:20, 30:20×2, 20:20 – 2x Shoutouts: Box News: NUTRITION RESOURCE NIGHT NO Bootcamp 4/23 due to a CF competition Schedule/Event News: April 23, 2016: Battle Of the BAEs CrossFit Comp April […]
Strength: Deadlift, 4×3, Find new 3RM, every 2 min WOD: 20 Min AMRAP 3 Rope Climbs 9 SDHP (135/95) 12 Floor Presses (135/95) 1 Min Plank COACHES: please indicated whether a NEW 1RM was performed Shoutouts: Leonard W 1 yr anniversary Box News: NUTRITION RESOURCE NIGHT NO Bootcamp 4/23 due to a CF competition Schedule/Event […]
Strength: Back Squat, 7×1 EMOM, @92% (Round Up) WOD: 30-20-10 of Wall Balls (20/14) Burpees Pull Ups 20 min cap Shoutouts: Box News: NUTRITION RESOURCE NIGHT NO Bootcamp 4/23 due to a CF competition Schedule/Event News: April 23, 2016: Battle Of the BAEs CrossFit Comp April 23, 2016: Autism Awareness Swim-a-thon April 30th, 2016: SteelFit […]
Strength: Hang Clean, 5×1, Find 1RM, every 2 min WOD: Partner WODS Part A: Partner AMRAP 5 Hang Cleans (115/75) 7 Toes to Bar = 1 round *Switch Every Round 3 min rest for everyone Part B: Partner LADDER 15-14-13-12-11…1 (10 min cap) Cal Bike HRPU Record time if you finish under 10 min COACHES: […]
Skill: Ring Dips, 4×8 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 minutesRound Round 3: For Time or […]
Strength: Front Squats, 3×6, 85% every 2:30 (0, 2;30, 5) WOD: EMOM and Burpees 12 Min EMOM (0:00-12:00) Min 1: 10 Front Squats (55%) Min 2: 2 Rope Climbs 1 min rest (13-20) 7 Rounds AMAP 30 Seconds Burpees to target 30 Second Rest (record burpee #) Shoutouts: Stacy 1 yr Anniversary Box News: NO […]
Bootcamp Weighted crunch Bench Hops Bentover Row Hip Band Walks Shoot Throughs ALT DB snatch OH lunges Pass betweens Rower Cal – no rest 1x 30:20 2x 30:30 2x 20:20 Shoutouts: Ron M Bday Box News: None Schedule/Event News: April 23, 2016: Battle Of the BAEs CrossFit Comp April 23, 2016: Autism Awareness Swim-a-thon April […]
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