All posts in “WOD”

170710 – Monday

Announcements!

  • There will be no 9:30am and 12:30pm class on Wednesday July 12th, sorry for the inconvenience.

  • No Morning Open gym on Thursday July 13th.


 

170703 – Monday

Announcements!

-Normal schedule on Monday.

Tuesday there is only ONE CLASS at 9:30am!

Friday, Julu 7th we are playing volleyball at East Coast Conditioning at 8-9:30pm!  All are welcome!


170629 – Thursday

Announcements:

Saturday July 1st, CrossFit Morristown has opened up their 9am CrossFit Class and 10am HIIT (High Intensity Interval Training) Class for our members.  The purpose is to get to workout and sweat at another affiliate and see how different but also how alike the CrossFit Community Truly is.  Karianne is what is considered an OG (original) when it comes to the world of CrossFit.  If you would like to go please email me or message me!

Friday July 7th at 8pm, we will be at East Coast Conditioning in Edison for Volleyball night!  Make sure you’re there!

Sunday July 23rd is the CrossFit Paradise Beach Day!  Mark your calendars!

 

There is no Endurance class today (Thursday)

170626 – Monday

There is no Endurance Class this week!

MCI Class with Panda on Thursday will have a focus on Handstand and Progressions.  Make sure you’re there!

Open Gym hours on Thursday may have a change this week, please message a coach and check Instagram and/or Facebook



Today’s Workout:

Double Grace

For time:
135-lb. clean and jerk, 60 reps


Scaling this WOD
Strive to maintain the same pace throughout all 60 reps. The goal is to complete this in under 10-minutes.

Beginner
For time:
30 power clean and jerks

Men 95-lb barbell
Women 65-lb barbell

The load and reps have been reduced to focus on mechanics and achieve the intended time domain. If 30 reps at this load can be completed in 5-min or less, consider increasing the reps.

Intermediate
For time:
60 power clean and jerks

Men 115-lb barbell
Women 75-lb barbell

The load has been reduced slightly to keep the intensity high. Watch The Power Cleanvideo from the CrossFit Journal. If able to do “Grace” under 4 minutes, the intermediate athlete should consider doing this workout as written.

 

170620 – Tuesday

Reminder we now have a 5:30AM Class on Tuesdays!

We will be having a CrossFit Paradise Beach day and volleyball day! Stay Tuned for more details!


Today’s Workout:

Back squat 5-5-5-5-5 reps

 

ALT TEXT

Scaling this WOD
This is a “heavy day.” All sets should be done at a weight that is challenging.

Beginner
Back squat 5-5-5-5-5 reps

Start with a PVC pipe or empty barbell and add weight slowly while focusing on proper mechanics.

Intermediate
Back squat 5-5-5-5-5 reps

Focus on maintaining proper mechanics and a full range of motion as the load gets heavier.

170619 – Monday

Starting this week we now have Tuesday at 5:30am!

Endurance classes at 6pm on Thursday’s!

Mechanics with Panda Thursday’s at 9:45am and 7:15pm


– Weekly Insight


10 1-minute rounds of:
185-lb. thrusters, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps chest-to-bar pull-ups

Rest 2 minutes between rounds.

Scaling this WOD
All rounds should be at a sprint pace! Scale as needed to achieve at least 3-5 pull-ups per round.

Beginner
5 1-minute rounds of:
3 thrusters
40-yard shuttle sprint (10 out, 10 back, twice)
Max jumping chest-to-bar pull-ups

Rest 2 minutes between rounds.

Men 95-lb. barbell
Women 65-lb. barbell

The thruster load should feel challenging but should be performed without significant deviations in mechanics. If the thrusters and shuttle sprint take more than 40 seconds, make the run distance even shorter. For the pull-ups, set up a box so that the pull-up bar bisects the forearm when standing with arms fully extended overhead.

Intermediate
10 1-minute rounds of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps chest-to-bar pull-ups

Rest 2 minutes between rounds.

Men 135-lb. barbell
Women 95-lb. barbell

Reduce the load so you can complete all 3 thrusters unbroken. If your 1-rep-max thruster is more than 185/125 lb., and 135/95 lb. feels too easy, consider going heavier. If you can’t get at least 3 chest-to-bar pull-ups, switch to regular pull-ups

170612 – Monday

CFP Insight


Today’s workout:

10 x 200-meter sprints
Rest as needed between efforts.

– – –
Scaling this WOD:

Efforts should be at a sprint pace. Rest is “as needed” to allow for a max effort for all 10.

– – –
Beginner:

6 x 200-meter sprints
Rest as needed between efforts.

If unable to run 1 mile in under 10 minutes, perform the beginner modification. Watch Warm-up with Chris Hinshaw video from the CrossFit Journal.

– – –
Intermediate:

10 x 200-meter sprints
Rest as needed between efforts.

The intermediate athlete can do this workout as prescribed.

170607 – Wednesday

Thursday is Coach Panda’s first class!  9:45am and 7:15pm!  Remember to sign up in PushPress HERE

Open Gym Hours on Thursdays are now 10:45am to 1:00pm and 5:15-7:15pm!


Today’s Workout:

Partner Workout:
(I go, you go style)

3 Rounds (each)

250m Row/ 300m Bike
12 Squat Snatches
21 Push Ups


– Luciane getting focused

170606 – Tuesday

Today’s workout:

In Honor of Mitchell Winey – RIP – 160602

#resteasymitch

400m Parnter Carry

9 Rounds
5 Backsquats
5 Deadlifts
1 Rope Climb

95 Double Unders

(155/105)


170605 – Monday

This week starts the classes with Coach Keith Wittenstein aka Coach Panda on Thursday at 9:45am and 7:15pm.  The class will focus on CrossFit Basics with fine details as it pertains to Mechanics and Consistency.

New Open Gym hours are as follows:  Thursday 10:45am-1:00pm and 5:15pm – 7:15pm



 

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