11/18/2017

11/18/2017

Warm-Up
Snatch Warm-Up

Strength
15 Minutes to warm up to
Heavy Power Snatch

Conditioning
For Time
4 Rounds
10 Power Snatches (135/95)(no heavier than 70% of heaviest PS for the day
100 Foot Sandbag Carry(bear hug)
30 Wall Balls
300 Meter Run

11/17/2017

11/17/2017

Announcements
- Our Thanksgiving Holiday schedule is updated on FrontDesk! Sign up y'all! 

Warm-Up
2 Rounds
100 meter Overhead Walk(single arm) 
20 SA Kettlebell Front Rack Lunge(switch arms at the half)
10 Press in split
5 Depth Jumps(off bench)

Strength
15 Minutes to work up to..
1+1 Push Press + Split Jerk
E2MOM for 5 Rounds @ 85%
2+2 Push Press + Jerk

Conditioning
21 Front Squat (135/95)
21 Shoulder to overhead
21 Box Jump (24/20)
15 Front Squat (185/125)
15 Shoulder to overhead
15 Box Jump (30/24)
9 Front Squat (225/155)
9 Shoulder to overhead
9 Box Jump (34/28)

11/16/2017

11/16/2017

Warm-Up
3 Rounds
10 Diamond Pushups (2020)
10 Single ARM Bent over Row (2020)
5 Strict Toes to bar (30X0)

Extra Warm
1xME set strict handstand Push-up
Rest 1 Minute
1xME set Kipping HSPU
sub: 2x ME set of Pike Push-Up

Strength
Every 2 Minutes for 5 Rounds:
5 Bench Press @ 100% of 10RM

Conditioning
4 Rounds
13 Push Press (115/85)
40 Double Under
2 Rope Climb (legless)

Accessory: on your own
4xa+b
a. 12Skull Crushers
b. 12 Bicep Curls

Weightlifting Club
E2MOM for 5 Rounds
3+2 Everett Clean Pulls+ Hang Power Clean (65%)

E2.5MOM for 4 Rounds
1+1 Hang Power Clean+Hang Clean (3 sec descent+3 sec pause in receiving position) (80%)

EMOM for 8 Rounds
1 Clean  (85%)

E2MOM for 4 Rounds
3 Segmented Clean Pulls  (90%)

11/15/2017

11/15/2017

Announcements
- Apparel Pre-Orders are due! See Justin or Ryan about squaring up debts. 
- Yes, we are having class on Thanksgiving, Black Friday and Swole Saturday. Check the schedule for more details. SIGN UP IN ADVANCE. 

Warm-Up
3 Rounds
200 Meter Run
5+5 Scap Pull-Up+ Kips
10 Single Leg Deadlift (per side)
30 second Plank

Extra Warm
2 Minute AMRAP
Abmat sit-ups

Strength
Every 1:30 for 10 Rounds
Odd: 5 Deadlift @ 100% of 10RM(use most recent 10RM)
Even: Strict Chin ups (pick a number that you can maintain consistently) Sub: 1+2 ME Chin over bar holds+ Chin up negatives(slow as possible)

Conditioning
Partner WOD
16 Minute AMRAP
P1: Row 25/20 Calories
P2: AMRAP of
10 Thrusters (75/55)
16 Double KB racked Lunge steps (alternating)
(pick up where you left off)

11/14/2017

11/14/2017

Announcements
- Shirt dues are in. Check the list with Justin or Jay and get squared away. 

Warm-Up
Power Clean Warm-Up

Test
1xME Push-Up

Strength
3 Rep Max Power Clean (touch and go)

Conditioning
"The Chief"
Max rounds in 3 minutes of:
3 Power Cleans, 135/95 lbs or 80% of 3RM touch and go PC
6 Push-ups
9 Squats
Rest 1 minute.

Repeat for a total of 5 Rounds.
For each cycle restart the AMRAP.

Weightlifting Club
E2MOM for 5 Rounds
3+2 Everett Snatch Pulls+ Hang Power Snatch (65%)

E2.5MOM for 4 Rounds
1+1 Hang Power Snatch+Hang Snatch (3 sec descent+3 sec pause in receiving position) (80%)

EMOM for 8 Rounds
1 Snatches  (85%)

E2MOM for 4 Rounds
3 Segmented Snatch Pulls  (90%)

11/13/2017

11/13/2017

Announcements
- Shirt dues are in. Starting at the PM classes, check the list with Justin and get squared away. 

Warm-Up
Hang Snatch Warm-Up

Extra Warm
1x ME set toes to bar

Strength
1 Rep Max
Hang Snatch(Power Position)
*No straps allowed in crossfit classes

Conditioning
6 Minute AMRAP
Snatch (90% of 1RM hang Snatch)
Rest 2 Minutes
3 Rounds
15 Burpee
30 swings(24/16)

Finisher
50 back extensions in as few sets/little rest as possible. 
 

11/11/2017

11/11/2017

Warm-Up
2 Rounds
15 Side shuffles (each side)
10 Glute bridges
3 Rounds
10 Zombie Squats( 45/35)(20X0)
5 Box Jumps

Extra Warm
1 Minute AMRAP
Air Squats

Strength
10 Rep Max Front Squat
1xME @ 90%
1xME @ 80%

Conditioning
For time
5 Rounds
13 Front Squat (155/105)
10 Knees to elbow
 6 Thrusters



 

11/10/2017

11/10/2017

Warm-Up
2 Rounds (each arm)
10 Suitcase deadlift
10 Single Arm SDLHP
10 second Single Arm Bar hang 

Extra Hot
1 Set ME Kipping Pull-Up

Strength
Every Minute for 10 minutes
X Strict Chest to bar pull-up*
Pick a rep range that you can hold consistently for 10 rounds. 
Choose a band that will allow you to get 5-8 strict CTB Pull-ups per round

Conditioning
7 Minute AMRAP
5 Ground to shoulder (150/100)
15/12 Calorie Row
Rest 3 Minutes
7 Minute AMRAP
40 Double Under
15 Wall Ball

Finisher
3 Rounds of: 
Plank Hold
1 Minute on, 1 Minute off

 

11/9/2017

11/9/2017

Warm-Up
200 Meter Waiter Walk w/ slamball
2 Rounds
10 Reverse Lunge(each side)
10 Press In split(45/35)
10 Push Press

Strength
Jerk 15 Minutes to find.. 3(1+1+1) Jerk dip+ Push Press+ Split Jerk
then...
Every Minute for 8 Rounds 1+1+1 @ 90% of Complex

Conditioning
EMOM for 20 Minutes
Min 1: 6 Rope Pull-Ups(3 each side, 20X1)
Min 2: 8 Filly Z Press (each side)
Min 3: 6 Heavy bent over rows (barbell)
Min 4: 10 Banded Push-Ups

Weightlifting Club
E2MOM for 5 Rounds
3+2 Everett Snatch Pulls+ Hang Power Snatch (65%)

E2.5MOM for 4 Rounds
3 Hang Power Snatch (3 sec descent+3 sec pause in receiving position) (78%)

E2MOM for 5 Rounds
2 Snatches  (83%)

E2MOM for 4 Rounds
2 Segmented Snatch Pulls  (90%)

11/8/2017

11/8/2017

Warm-Up
3 Rounds
ME Plank Hold (center, left right)
After each round
6 single Arm Bent over row (each arm)
8 single leg deadlift (each leg)
10 Single Arm Swing (each arm)

Strength
10 Rep Max Deadlift

Conditioning
1-10 Deadlift @ 80% of 10RM
Between Every Round
8 Toes to bar
100 Meter Sprint
30 seconds rest
 

11/7/2017

Warm-Up
3 Rounds
10 SA Bridge Bench Press(KB)
5 Strict Chin-Ups (20X2)
20 Hip Taps (toes and nose)

Extra Warm
1 Attempt
Max Set of Strict Ring Dip

Strength
10 Rep Max Bench press
2xME @ 90%

Conditioning
"Crossfit Games Open 12.1"
7 Minute AMRAP
Burpee
Rest 3 Minutes
5 Minute AMRAP of...
30 Double Under
7 Chest to bar Pull-Ups

Weightlifting Club
E2MOM for 5 Rounds
3+2 Everett Clean Pulls+ Hang Power Clean (65%)

E2.5MOM for 4 Rounds
3 Hang Power Cleans (3 sec descent+3 sec pause in receiving position) (78%)

E2.5MOM for 5 Rounds
2 Cleans+ 2 Front Squats  (83%)

E2MOM for 4 Rounds
2 Segmented Clean Pulls  (90%)

11/6/2017

11/6/2017

Warm-Up
Hang Clean-Power Position (review)
extra warm
Every 45 seconds for 10 Rounds
2 Box Jumps (add height each round)

Strength
15 Minutes to establish...
1 Rep Max Hang Clean(power position)

Conditioning
6 Minute AMRAP
Clean @ 90% of 1RM Hang Clean
3 Minutes of rest....
12-9-6
Front Squat (90% of 1RM hang Clean) 
Box Jump (30/24)

Accessory
4x A+B
a.1 Minute Plank Hold
b 20 Back Extensions

11/4/2017

11/4/2017

Announcements
- This Saturday's classes will be 8am-9am only. Schedule your weekend appropriately. 
- From this point on: All purchases from the fridge need to be paid for at the moment you take said item. No exceptions. 

Warm-Up
Clean and Jerk Warm-Up
 
Skill
Cycling the clean and Jerk

Conditioning
25 Minute AMRAP: Partner style
32 Clean and jerks (135/95)
In remaining time: AMRAP of
6 Pull-Ups
12 Push-Ups
18 Air Squats
26 Double Unders
* For both the clean & Jerk AND AMRAP Rounds, split up reps however you see fit. 

11/3/2017

11/3/2017

Announcements
- This Saturday's classes will be 8am-9am only. Schedule your weekend appropriately. 
- From this point on: All purchases from the fridge need to be paid for at the moment you take said item. No exceptions. 

Warm-Up
3 sets
15 Wall Ball Sit-up  
10 Scapular pull-ups (1 second hold at top)
5 Push-Ups (2020)

Bonus Warmth
1 set
ME Strict Pull-Ups

Strength
5 Minutes to work up to
a heavy wide grip bent over row
Every 2:30 for 4 Rounds
5 Bent over rows @ 90%
ME @ 80%

Conditioning
"Unbroken Nate"
20 Minute AMRAP
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32/24kg)
Rest as needed. Sets must be done unbroken
 

11/2/2017

11/2/2017

Announcements
- This Saturday's classes will be 8am-9am only. Schedule your weekend appropriately. 

Additional announcement
- From this point on: All purchases from the fridge need to be paid for at the moment you take said item. No exceptions. Anyone caught taking stuff without paying will be asked to leave. No debates. This should go without saying but stealing will never be an acceptable part of our gym culture. 

Warm-Up
3 Rounds
10 Strict toes through Rings(2 second lower)
8 Goblet Cossack Squat (KB) each side
6 Burpee+ tall Jump at top
100 Meter Run

Bonus Warmth
1 set
AMRAP of... Wall Balls

Strength
THIS IS IT! 
10 Rep Max Back Squat (go for your heaviest set of 10 yet)
2xME @ 90%
2xME @ 80%

Conditioning: Partner Style! 
5 Minute AMRAP: You go, I go. 
100 Meter Sprint
Rest 5 Minutes
5 Minute AMRAP: You go, I go
150 Meter Row

Finisher
4x8+8
Dumbbell Step-ups(30X0)

Weightlifting Club
E2MOM for 5 Rounds
4+2 Everett Clean Pulls+ Hang Power Clean (63%)

E2.5MOM for 4 Rounds
3 Hang Power Cleans (3 sec descent+3 sec pause in receiving position) (75%)

E2.5MOM for 5 Rounds
2 Cleans+ 2 Front Squats  (80%)

E2.5MOM for 4 Rounds
3 Segmented Clean Pulls  (85%)

11/1/2017

11/1/2017

Warm-Up
200 Meter Mixed rack walk (1 overhead, 1 rack)
3 Rounds
10 Close stance Air Squat
10 Z Press( both sides with KB/DB)
20 second Handstand Hold (Toes and Nose)

Test 
5 Rep Max Overhead Squat

Conditioning
"Nancy"
5 Rounds
400 Meter Run
15 Overhead Squats (95/65)

10/30/2017

10/30/2017

Announcements
- Join Us tomorrow for an all day Halloween bash! Wear your costume while you work out! (no costume, no candy. Thems is the rules)
- Join us this Saturday for a field trip! We are headed to Blackhearts Crossfit to support their Barbells for Boobs fundraiser. Please let me know by Wednesday so I can give BHCF an appropriate number of people attending. The event starts at 10am. 
- This Saturday's classes will be 8am-9am only(see above). Schedule your weekend appropriately. 

Warm-Up
800 Meter Run
2 Rounds
15 v-up
15 Back Extension
10 Single Leg Deadlift(per side) 
10 Cossack Squat(per side)

Strength
12 Minutes to find
10 Rep max Sumo Deadlift
1xME 85% of 10RM


Conditioning
3 Rounds: 5 Minute AMRAP
R1: 3,6,9,12... R2: 2,4,6,8... R3: 1,2,3,4,5,6
Power Clean R1: 95/65 R2: 135/95 R3: 185/125
Box Jump R1: 24/20 R2: 30/24 R3: 32/28
Rest 2 Minutes between rounds

Finisher (on your own)
75 Banded good mornings

10/31/2017

10/31/2017

Announcements
- Join Us today for an all day Halloween bash! Wear your costume while you work out! (no costume, no candy. Thems is the rules)
- Join us this Saturday for a field trip! We are headed to Blackhearts Crossfit to support their Barbells for Boobs fundraiser. Please let me know by Wednesday so I can give BHCF an appropriate number of people attending. The event starts at 10am. Entry to the event is a 20 dollar donation. 
- This Saturday's classes will be 8am-9am only(see above). Schedule your weekend appropriately.

Warm-Up
With an empty bar..
2x 5
Front Squat
Push Press
Thruster
Overhead squat
Sumo Deadlift High-pull
Burpee

Skills
Jerk 12 Minutes to find..
3(1+1) Jerk dip+ Split Jerk then...
Every Minute for 8 Rounds 1+1 @ 90% of Complex

Conditioning
Air Force Plus
30 Thrusters, 95/65 lb
30 Sumo Deadlift High Pulls, 95/65 lb
30 Push Jerks, 95/65 lb
30 Overhead Squats, 95/65 lb
30 Front Squats, 95/65 lb
Every Minute on the minute- 4 Burpees

Finisher (on your own)
50 Abmat sit-ups
50v-ups

10/28/2017

10/28/2017

Announcements
- What are you doing tonight? Join us at the Terminal of Terror in Jersey City for a Halloween party! Tickets are here. PS: Wear a costume. Don't be a scrub. 

Warm-Up
800 Meter Run
10 Minutes to warm up to
3+3 Turkish Get-up
Strength
10 Rep Max Strict Press
1xME @ 90%
2xME @ 80%

Conditioning
"Jack"
20 minutes AMRAP
10 Push Press(115/85)
10 kettlebell Swing (24/16kg)
10 Box Jump (24/20)

10/27/2017

10/27/2017

Announcements
- Today is the last day to email us about membership changes. Please get it in or your membership will reflect no change for the month of November. 
- What are you doing this weekend? Join us Saturday at the Terminal of Terror in Jersey City for a Halloween party! Tickets are here. 
- T-SHIRTS! Ending today,we will be having a preorder sign-up list in the gym. Preorders will be cheaper than once the shirts arrive and you also have a choice on what colors we pick! 

Partner Warm-Up
P1: 200 Meter Run
P2: Double Front Rack KB Hold

Skills
10 Minutes to warm up to...
1+1 Hang Power Clean(2 second pause in receiving position)+ Hang Clean(power position)

Every 2 Minutes for 6 Rounds 1+2 @ 85% of 1+1

Conditioning
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
1 Round of Cindy