11/15/2018

11/15/2018

Warm-Up
Armadillos
5 Rounds each, alternating partners
30 seconds on, 10 seconds to switch
then…
Superset a+b
a. 4x12 Commando Pull-ups
b. Push-up to Fail
Should switch grip on static commando pull-ups so that 2 sets are performed with each hand in front

Conditioning
15 Minute AMRAP
5 Shoulder to Overhead (155/105)
10 Toes to bar
15 Box Jumps

Accessory
4x15 Lying Reverse fly (on bench, face down, thumbs pointing towards the floor)

11/14/2018

11/14/2018

News:
- Earth Fed Muscle orders will be going out this morning. Venmo me your order, less 10% before then por favor.

Warm-Up
500 Meter Row
3 Rounds each side
10 Windmills
10 OH Forward Lunges (contralateral)
10 Half Kneeling Press (contralateral)
10 SA Corkscrew/overhead squat
*go through all movements on one side first, then switch arms

Strength

EMOM for 9 Rounds
1-3: 6 T&G Hang Muscle Snatch @ 60% of 1RM Hang Muscle Snatch
4-6: 6 T&G Hang Power Snatch @ 70% of 1RM HMS
7-9: 6 T&G Hang Snatch @ 80% of 1RM HMS

Conditioning
1000 Meter Row Sprint
Rest 3 Minutes
6x250 @ 1/4 1000M row Time
Goal is same as last week, hold a pace and stay consistent.
Rest 30 seconds between attempts

Accessory
3x10 Kneeling Behind the neck Press (slow descent)

11/13/2018

11/13/2018

News:
-
Earth Fed Muscle orders will be going out tomorrow morning. Venmo me your order, less 10% before then por favor.
- 9:30 and 4:30 classes will be cancelled today due to Jury Duties. Wednesday 9:30am & 4:30 is unfortunately up in the air. Stay tuned to FrontDesk.

Warm-up

3 Rounds
1/2 Mile Bike
10 Chin up negatives (5 second descent each rep
10+10 Cossack Squat

Conditioning
3 Rounds, 1 Minute Stations
Ball Slam
Single Arm Front Squat (switch every 8 reps)
Burpee

Strength
10 Minutes to find
10 Rep Max Front Squat (2 second pause at bottom)
then…
E4MOM for 2 Rounds
1: 10 @ 95% of 10RM (same tempo)
2: 10 @ 90% of 10RM (same tempo)

Accessory
3x20+20 Glute Bridge+ abductions

11/12/2018

News:
- Earth Fed Muscle orders will be going out Wednesday morning. Venmo me your order, less 10% before then por favor.
- Tuesday 9:30 and 4:30 classes will be cancelled due to Jury Duties.

Pre Warm-Up

Swing Prep
Every 1:15 for 4 rounds
20 seconds Hollow Hold
5 Seconds rest
20 Seconds Superman Hold

Warm-Up
EMOM for 9 Rounds
1. 20 Plank Push-up (alternating)
2 20 Swings
3 Rest

Strength
E2.5MOM for 4 Rounds
12 Shoulder Press @ 70% of 1RM
OR
Select a weight you can perform for 12 reps consistently

Conditioning
15 Minute AMRAP
10 Dumbbell Push-Press (heavy, unbroken)
10 Dumbbell Push-Press
20 Sit-Up
ME Double Under
Rest 30 seconds
Score is double Unders

Accessory
3 sets x 20 Hammer Curls
3 sets x 20 Forearm curls 

11/10/2018

11/10/2018

Warm-Up
Flow State 7 Minute AMRAP
Ring Row
SA Dumbbell Push press( open hand has a racked KB)
SA Dumbbell Push Press(match reps from bad side)
Sumo Squat Jump (with KB from PP)

Strength
5 sets 6-8 reps
Shoot for at least 6-8 in each set, but attempt AMRAP!
Sets 1 & 5 are unweighted.
Sets 2,3,4 should be weighted.
Sub Spotted Pull-Up

Conditioning
”Lt. Dan” A crossfit Bayonne original: subject to change but i’m definitely keeping the name.
3 Rounds, 5 Minute AMRAP
30 Calorie Row
20 Back Squat 225/135 (you should be able to perform the first round unbroken)
in remaining time…
ME Wall Ball
Rest 2 Minutes between rounds

11/9/2018

11/9/2018

Warm-up
1 Mile Bike
2 Rounds
15 KB RDL
25’ Crab Walk
10 SA temp KB Squat (20X0) left
10 SA temp KB Squat (20X0) right

Skills
8 Minute to warm up to…
1RM Hang Muscle Clean (above the knee)
then…
EMOM for 9 Minutes
1-3: 5 Hang Muscle Clean @ 60% of 1RM
4-6: 5 Hang Power Clean @ 70%
7-9: 5 Hang Clean @ 80%

Strength
5 Minutes to warm up
heavy set of 10 Stiff legged deadlift (grip is between snatch and clean)
E2.5MOM for 4 Rounds
10 Stiff Legged Deadlift

Conditioning
Minute on, minute off for 12 Minutes
Max Calorie Bike

11/8/2018

11/8/2018

Warm-up
E4MOM x 3 Rounds
12-20 Tempo Push-Up (50X0)
Push-up then take 4-5 seconds to bring chest back to ground. Use same scales as Monday.
20 Banded Russian Swing
then…
3x Through
1 Pull-up, 2 Pull-ups, 3 Pull-ups, 4 Pull-ups,
Max Hollow (to failure) ; Max Superman hold (to failure)
4 Pull-ups; REST; 3 Pull-ups; REST; 2 Pull-ups; REST; 1 Pull-up

*Rest 30 seconds between each set, sub spotted Pull-Up.

Conditioning
4 Rounds for time
50 Double Unders
15 Shoulder to overhead (135/95)
15 Knee to elbow

Accessory
4x20 Contralateral Deadbugs W/ medball, alternating.

11/7/2018

11/7/2018

Warm-Up
400 Meter Run
2 Rounds
10 Kneeling BTN Snatch Grip Press (slow descent)
10 Pec Front Squat (3 second descent)
10 Single Arm KB SDLHP (per hand)
then…
Hang Muscle Snatch/ hang power Snatch/ hang snatch review

Strength
8 Minutes to warm up to…
1RM Hang Muscle Snatch (with hook grip+ body contact)
then…
EMOM for 9 Rounds
1-3: 5 T&G Hang Muscle Snatch @ 60% of 1RM HMS
4-6: 5 T&G Hang Power Snatch @ 70% of 1RM HMS
7-9: 5 T&G Hang Snatch @ 80% of 1RM HMS

Conditioning
800 Meter sprint
rest 4 Minutes
then…
6x200 Meter Run
*goal is to maintain 800 meter Sprint pace across all 6 sets
rest 1 minute between attempts
(Suzie’s 800 meter sprint was 3:54 seconds. that’s 234 seconds. to make things easy, divide the total seconds by 4(58.5 seconds) and that will be your 200 meter split time.

Accessory
3x10 Kneeling BTN Snatch Grip Press (slow, torturous descent, add weight if possible)

11/6/2018

11/6/2018

Warm-Up
EMOM for 12
1: Accumulate Chin Over bar hold
2: 20 DB BOR (non dominant)
3: 20 DB BOR (Dominant)
4: Accumulate side plank (switch sides each round)

Conditioning
30-20-10
Box Jump Over
Hang Muscle Clean (95/65)

Strength
10 Minutes to find
10 Rep Max Front Squat (3 second pause at bottom)
then…
E4MOM for 2 Rounds
1: 10 @ 95% of 10RM (same tempo)
2: 10 @ 90% of 10RM (same tempo)

Accessory
3x20+20 Glute Bridge+ abductions

11/5/2018

11/5/2018

Warm-Up
EMOM for 16 Rounds 
1: 12-20 Push-Ups
2: ME Bar Hang (palm over bar)
3: 1 Minute to accumulate Hollow Hold 
4: 1 Minute to accumulate superman hold

Conditioning 
4 Rounds for time
20 Side Ball Slams (alternating)
15 Burpees
20 Cross Body Dumbbell Snatch

Strength 
3x10 Push Press w slow descent

Accessory
Hammer Curls
3 sets x 20 reps
3 sets x 20 Forearm curls 

11/2/2018

11/2/2018

Warm-Up
Snatch Warm-Up

Conditioning
17 Minute AMRAP
40 Burpees (jump back/jump forward ONLY. no steps)
30 Snatches (any style) 75/45 (S: 45/35 from below the knee)
30 Burpees
30 Snatches 135/75 (S: 95/65)
20 Burpees
30 Snatches 165/100 (S: 135/95)
10 Burpees
AMRAP of: Snatch 210/120 (S: 155/105)

11/1/2018

11/1/2018

News
-Last day for the survey! Help us structure the focus for the next months leading up to the 2019 Crossfit Open.
Click her to fill it out.

Warm-Up

Clean and Jerk Warm-Up

Strength
1 Rep Max Clean and Jerk (any style jerk)

Conditioning
”Cindy”
5 Pull-Up
10 Push-Up
15 Air Squat

10/31/2018

10/31/2018

News
- IT’S HALLOWEEN!!! BRING THAT COSTUME IN AND LET’S PARTY!!!
- Survey time! Help us structure the focus for the next months leading up to the 2019 Crossfit Open. Click her to fill it out. (It’s 2 questions long. I know attention spans are short but…come on…2 questions)

Before you read the workout:
Today is a once a year type situation. We will be testing maxes in three lifts IN ORDER in which you read. Classes are regular hours but it is likely that in order to warm up appropriately and find a total, you will need slightly more than the hour. With that said, here are some STRONGLY SUGGESTED guidelines so that we can have a successful day.

- Wear a costume.
- Figure out what your last year’s total was. Not your heaviest back squat ever or deadlift ever. Compare apples to apples.
- Come in early and work your mobility woes out. bonus if you can simultaneously do that and cheer people on for smashing lifts.
- Do the warm-up when you’re ready. Class times are loose and as long as there is an open rack and you have done the warm-up, you can start squatting.
- People in class: you must be off the squat rack (squat and press) by the end of YOUR HOUR. You can warm up your deadlift after the hour has ended but you should be working your way through it by the end of that class hour.
- Let’s do the damn thing.

Warm-Up
5 Rounds
3 Strict Pull-Up (sub cross strap ring row with slow descent)
5 Push-up into down dog
7 Air Squat( jumping air squat from rounds 3, on)
9 Russian Swings (add weight to each set of swings)

Crossfit Total
1 Rep Max
Back Squat
Shoulder Press
Deadlift




10/30/2018

10/30/2018

News
- Survey time! Help us structure the focus for the next months leading up to the 2019 Crossfit Open. Click her to fill it out. (It’s 2 questions long. I know attention spans are short but…come on…2 questions)
- Join us TOMORROW for an all day costume party!

Warm-Up
2 Rounds
10 Tempo Air squat (31X0)
8 Kneeling BTN Press(slow descent)
6 Box Jump(straight leg)
30 plank
then..
Snatch Warm-Up

Strength
1 Rep Max Snatch
then…
EMOM for 5 Rounds
1 Snatch @ 90%

MOAR STRENGTH
1 Rep Max Push Press

Conditioning
1000 Meter Row
Recovery Pace. Tomorrow is the big dance y'all .

10/29/2018

10/29/2018

News
- Survey time! Help us structure the focus for the next months leading up to the 2019 Crossfit Open. Click her to fill it out. (It’s 2 questions long. I know attention spans are short but…come on…2 questions)
- Join us on Wednesday for an all day costume party!

Warm-Up
200 Meter Pec Walk
3 Rounds for quality
5 Single Arm Ring Rows (slow descent, each arm)
5 Windmills (each side)
7 Half Kneeling single Arm Press
9 Back Extensions

Strength
1 Rep Max Bench PRASS
then…
EMOM for 5 Rounds
1 Bench Press @ 90%

Conditioning
14 Minute Partner AMRAP: You go, I go.
10/8 Calorie Bike
10/8 Push-Up

10/26/2018

10/26/2018

News
- Next Wednesday is Halloween and as is our tradition, we will be Crossfit Totaling. We encourage you to come in and don your most festive of costumes all day long and lift your heart out.

Warm-Up

4 Rounds
10/8 Calorie Row
8 Stiff Legg Box Jump
6 Strict Knee to elbow w/ Pause at top

Strength
1 Rep Max Front Squat
EMOM for 5 Minutes
1 Front Squat @ 90%

Conditioning
3 Rounds
75 Double Unders
50 Air squat

10/25/2018

10/25/2018

News
Halloween is upon us! Don’t forget to Bring your costumey-est costume next Wednesday to participate in the celebration.

Warm-Up
1 Mile Bike Ride
3 Rounds Each Side
8 Windmill
8 Forward Lunge
8 Press in lunge
8 Cossack Squat

Strength
1 Rep max Overhead Squat

Conditioning
20 Thrusters (95/65)
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
EMOM 4 burpees (starting at 3,2,1, go)

10/24/2018

10/24/2018

Warm-Up
Power Clean+ Power Jerk Warm-Up

Strength
15 minutes to work up to a heavy
Power Clean+ Power Jerk
then..
EMOM for 5 Rounds
1 Power Clean + Power Jerk @ 90%

Conditioning
”Grace”
30 Clean & Jerk For time

10/23/2018

10/23/2018

News
- Next week is Halloween and as is our tradition, we will be Crossfit Totaling. We welcome you to come in and don your most festive of costumes all day long and lift your heart out.

Warm-Up
500 Meter Row
3 Rounds for quality
8 steps of Death March + BOR (each side, add weight each round)
10 Dual KB swing
12 Reverse Lunge(per side)

Strength
1 Rep Max Sumo deadlift
EMOM for 5 Rounds
1 Sumo deadlift @ 90%

Conditioning
4 Rounds for time
15 Sumo Deadlift High-Pulls (95/65)
20 Burpees
15/12 Calorie Row

10/22/2018

10/22/2018

News
- Today is Jay’s last scheduled coaching day. While he will still be in the CFB community, he is moving on to other professional endeavors and we wish him nothing but love and support. Let’s give him the best last morning ever and everyone show up and overwhelm him with two packed classes. Just like he would want.

Warm-Up
EMOM for 12 Minutes
1: 50’ Single Arm Barbell Carry
2: 45 seconds of Plank +’s
3: 45 second 90’ front squat hold (add 2 kettlebells after round 1)
then…
Cluster warm-up

Strength
1 Rep Max Cluster (fun!)
then…
EMOM for 5 Rounds
1 Cluster @ 90% of 1RM

Conditioning
Fran”
21-15-9
Thruster
Pull-Up