WOD 8.22.2014

Strength

Press: 5,5,5+ (add weight based on last week’s max rep set)

Deadlift: 1×5+ (add weight based on last week’s max rep set)

Metcon

EMOM 8:

Odds: AMRAP DB Snatch Evens: AMRAP Hollow Rocks

Score is total combined reps of both movements.

RX: 35/20 RX+: 50/35

Cash Out

Weighted Chins: 3×5 (add 2.5 lbs) . . . → Read More: WOD 8.22.2014

WOD 8.21.2014

Kristen Reed

Monster Mash #3

Start at 0:00

5-minute AMRAP: 15 Thrusters 15 Pullups

Start at 15:00

7-minute AMRAP: 5 HSPU 5 Toes to Bar

Start at 30:00

9-minute AMRAP: 15 Power Cleans 15 Box Jumps (24/20)

RX: 60% of 1RM Thruster for all barbell movements RX+: 70% of 1RM Thruster for all barbell . . . → Read More: WOD 8.21.2014

WOD 8.20.2014

Eric, Phil, and Amani.

Metcon

Complete for time:

Broomile 30 Pistols (alternating) 50 Pushups 70 Russian KB Swings 90 Situps Broomile

RX: Scaled Pistols, 53/35 RX+: Full Pistols, 72/53

Post time to Wodify.

WOD 8.19.2014

Afton Heckman

Strength

Bench Press: 5,5,5+ (add weight based on last week’s max rep set)

Back Squat: 5,5,5+ (add weight based on last week’s max reps set)

Metcon

5-minute Partner AMRAP:

3 Thrusters Reps are done as I go, you go.

RX: 75/45 RX+: 95/65

Cash Out

Weighted Dips: 3×5 (add 2.5#) -OR- Max . . . → Read More: WOD 8.19.2014

WOD 8.18.2014

No big deal. Just a balance beam…..Of DOOM!

Main Site Monday: CrossFit Football – August 8th, 2014

Complete for time:

9 Power Clean & Jerk Sprint 200m 6 Power Clean & Jerk Sprint 200m 3 Power Clean & Jerk Sprint 200m

RX: 135/95 RX+: 185/120

Post results to Wodify.

Note: The weight should be . . . → Read More: WOD 8.18.2014

WOD 8.16.2014

Civilian Military Combine Prep WOD

Join us for ONE CLASS at 0900 lasting about 90 minutes! Choose from one of the four Pit WODs below and a CFDV-style obstacle run. Bring your friends and stick around afterward, as Keith and Sean from CMC will be on hand to answer questions and provide you with . . . → Read More: WOD 8.16.2014

WOD 8.15.2014

Strength

Press: 5,5,5+ (add weight based on last week’s max rep set)

Deadlift: 1×5+ (add weight based on last week’s max rep set)

Metcon

EMOM 8:

Unbroken Thrusters

Reps at 50% max rep set from 8/7/14. Every time you break up a set, do 3 burpees as a penalty. Score is total completed unbroken . . . → Read More: WOD 8.15.2014

WOD 8.14.2014

Joel Banks

Monster Mash #2

Start at 0:00

21-15-9: Power Snatch Air Squats

Start at 15:00

21-15-9: Push Press V-Ups

Start at 30:00

100 Double Unders 50 Pullups 25 Pushups

RX: 75/45 RX+: 95/65, Toes to Bar, Chest to Bar Pullups, HSPU

Hit each metcon really hard so that you have time to rest . . . → Read More: WOD 8.14.2014

WOD 8.13.2014

Phil and Ashley Gagliardi visited CrossFit Absecon on their recent vacation.

Karen + Broomile = Hearts

150 Wallballs for time (20/14), followed immediately by a Broomile.

Scored as two metcons: Karen (metcon 1) and total time for both (metcon 2). Compare to 6.19.13.

The Future of Iced Coffee

. . . → Read More: WOD 8.13.2014

WOD 8.12.2014

Michelle Scullin

Strength

Bench Press: 5,5,5+ (add weight based on last week’s max rep set)

Back Squat: 5,5,5+ (add weight based on last week’s max rep set)

Metcon

EMOM 6: 10 Back Squats

RX: 40% of work set weight, bar taken from rack RX+: 50% of work set weight, bar taken from floor

Bar must . . . → Read More: WOD 8.12.2014