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WOD Archive for July 2013

July 8, 2013

HBBS 6X6 @ 70% Plus – rest at least 2 minutes
Conditioning
5 rounds for reps/calories of:
30 sec. ME Row
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

July 6, 2013

HBBS 10X3 @ 85% – rest at least 2 minutes
1) 15 minutes to establish a 1RM Snatch.
2) 15 Minutes to establish a 1RM Clean & Jerk.
Conditioning
"Diane"
21-15-9 of:
Deadlifts 225/155#
HSPU (regionals standard

July 5, 2013

HBBS 8X4 @ 80% – rest at least 2 minutes
Conditioning
12 minute AMRAP of:
100′ Burpee Broad Jump
100′ OH Walking Lunges 45/25# (plate)

July 4, 2013

Happy 4th of July. Good luck to everyone running the Cranford Firecracker 4 Miler today!
 
CrossFit KOA will be closed today, regular schedule will resume on the 5th.

July 3, 2013

HBBS 7X5 @ 75% – rest at least 2 minutes
1) 10 minutes to work to a max Power Snatch for the day, then:
EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.
2) 10 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max

July 2, 2013

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
7X1 Snatch - heaviest possible, rest 60-90 seconds
Conditioning
3 rounds for total reps of:
1:00 ME Deficit HSPU
1:00 ME T2B
1:00 ME Push Press 95/65#

July 1, 2013

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
HBBS 6X6 @ 70% Plus – rest at least 2 minutes
Conditioning
3 rounds for time of:
50 KBS 24/16kg
100 Double-Unders

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