WOD'S ARCHIVE

  • WOD 2017-04-28

    By CrossFit Secaucus | In WOD | on April 27, 2017

    Dynamic Warm up

    High Knees
    Butt Kicks
    Broad jumps
    Walking lunges with a twist

    Bodybuilding:

    1 min DB Side lat raises (arms bent at 90degrees)
    1 min Bent over DB Front Shoulder raises
    1 min DB Bat Rows

    6 mins Traps madness
    with a heavy loaded barbell perform the following:

    10 Reps + hold 10 sec
    9 Reps + hold 9 sec
    8 Reps + hold 8 sec
    7 Reps + hold 7 sec
    6 Reps + hold 6 sec
    5 Reps + hold 5 sec
    4 Reps + hold 4 sec
    3 Reps + hold 3 sec
    2 Reps + hold 2 sec
    1 Reps + hold 1 sec

    *****Between each set, perform 10 reps front raises above head holding a plate

    WOD

    25 Ring Rows
    25 KBS
    30 Push ups
    30 KBSDHL
    40 Sit ups
    40 DB Push press
    50 Lunges
    50 Goblet Squats

    CONTINUE READING
  • WOD 2017-04-27

    By CrossFit Secaucus | In WOD | on April 26, 2017

    PVC mobility and Warm up

    Accessory

    BTN Snatch grip Push Press 55x10x3 (Snatch)
    Pendlay Row @135/95 x10x3
    30 Sec Isolation Hold Chin up 1×5 (rest 20 secs between ea set)
    Bent over Y Raise light DB 5×5 (rest 60 secs between ea set)

    WOD
    5 Rounds
    20 Cal Row
    55 Double unders or 35 with singles

    FEATURED: DENNIS & MARISELA

    CONTINUE READING
  • WOD 2017-04-26

    By CrossFit Secaucus | In WOD | on April 25, 2017

    Warm up + Mobility
    50KBS
    20KBSDLHP

    Skill: Turkish Get up review

    WOD
    ****Alternate sides each rep on TGU****

    21 Turkish Get ups
    21 Double unders
    21 Ring Push ups
    15 Turkish Get ups
    15 Double unders
    15 Ring Push ups
    9 Turkish Get ups
    9 Double unders
    9 Ring push ups

    CONTINUE READING
  • WOD 2017-04-25

    By CrossFit Secaucus | In WOD | on April 24, 2017

    Warm up
    20 Squat jumps
    15 Push ups
    10 Broad jumps

    4xBBWU

    Skill: Hang Power Snatch Progression and build up to 70%3R
    Snatch Pull 75×3 80×3 85×3 90×3

    4 Rounds
    one min DB Power Snatch left arm 50/35
    one min DB Push Press right arm 50/35
    one min Rest

    Alternate arms each round

    FEATURED: SUE

    CONTINUE READING
  • WOD 2017-04-24

    By CrossFit Secaucus | In WOD | on April 23, 2017

    Shoulder Mobility

    Skill:

    Double under Flight

    Advanced: 10-20-30-40-50-40-30-20-10
    Intermediate: 2-4-6-8-10-12-14-16
    Beginner: 1-2-3-4-5-6-7-8-9-10

    Kipping + Kipping T2B Practice

    WOD
    25 min cap
    4 Rounds

    20 Double unders/ 12 Dub’s with singles
    20 T2B (kipping) or K2E
    200M Run
    20 Pull ups (kipping or Strict)

    FEATURED: KEVIN

    CONTINUE READING
  • WOD 2017-04-22

    By CrossFit Secaucus | In WOD | on April 21, 2017

    Dynamic Warm up and mobility
    high Knees
    Broad jumps
    Butt Kicks
    Bear Crawls
    Hop on one foot
    Back Pedal
    Side Shuffle
    Inch Worm

    Skill: KBS + KBSDLHP Review

    WOD

    ****30 min cap****

    5 Rounds
    10 KB SDLHP
    10 Ring Row
    15 KBS
    15 Sit ups
    400m run

    FEATURED: ERIKA

    CONTINUE READING
  • WOD 2017-04-21

    By CrossFit Secaucus | In WOD | on April 20, 2017

    Dynamic Stretch

    BodyBuilding
    3×12-15 BB Curls
    3×12-15 Box Dips / Ring Dips
    3×8-10 DB ALT Hammer Curls
    3×15 Laying down Tri- Extentions( skull crushers)

    10 mins of Kipping T2B practice

    WOD

    Teams of two Row 5000M

    PAPA BEERS

    CONTINUE READING
  • WOD 2017-04-20

    By CrossFit Secaucus | In WOD | on April 19, 2017

    Dynamic mobility

    4x BBWU

    BTN Press 50x 10×4 (Clean from Floor)

    Pendlay Row 5×10 135/95

    WOD
    5 Rounds
    5 Squat Cleans @135/95
    50 Double unders
    15 Box Jumps

    FEATURED: JERRY

    CONTINUE READING
  • WOD 2017-04-19

    By CrossFit Secaucus | In WOD | on April 18, 2017

    Warm up Game

    EVERY BODY IS IT!!! for 8-10 min

    In order to prepare for the game, coaches will map out a small space relative to the amount of athletes about to play and make everything outside of that space into lava. Once the game begins, then everyone is it! If you are tagged by anyone then you have to drop and do 3 burpees to get back in the game.

    PVC mobility

    Skill: EMOM 12 mins
    odd: 4 HSPU
    even: 6-8 Shoulder tap or 4-6 hip-taps

    Skill: double under practice

    WOD

    EMOM 16 min

    odd: 25 Double under or 16 double w/singles
    even: 7 T2b or 7 K2E

    FEATURED: JD

    CONTINUE READING
  • WOD 2017-04-18

    By CrossFit Secaucus | In WOD | on April 17, 2017

    15 BB Squats

    Back squat 50x10x3

    Build Power Cleans to 60%

    WOD

    20 Power cleans
    20 Thrusters
    20 Deadlifts

    FEATURED: Suzy Q

    CONTINUE READING
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