WOD'S ARCHIVE

  • WOD 2018-01-19

    By CrossFit Secaucus | In WOD | on January 18, 2018

    CrossFit

    Pull-up progressions

    Strength:
    6×10 bench press

    WOD: 10min AMRAP
    34 overhead lunges (45 lbs)
    30 sit-ups

    Barbell Club

    EMOM 5 min
    1x squat snatch @ 90% 1RM

    Rest 5 min

    Then,

    EMOM 5 min
    1x squat clean @ 90% 1 RM

    CONTINUE READING
  • WOD 2018-01-18

    By CrossFit Secaucus | In WOD | on January 17, 2018

    CrossFit

    Pull-up progressions

    WOD: 21-15-9
    power cleans (135/95)
    ring dips
    100 double-unders (after every round)

    QuickFit

    1 SB TGU, 20 box jumps, 2 OH SB squat
    1 SB TGU, 18 box jumps, 4 OH SB squat
    1 SB TGU, 16 box jumps, 6 OH SB squat
    1 SB TGU, 14 box jumps, 8 OH SB squat
    1 SB TGU, 12 box jumps, 10 OH SB squat
    1 SB TGU, 10 box jumps, 12 OH SB squat
    1 SB TGU, 8 box jumps, 14 OH SB squat
    1 SB TGU, 6 box jumps, 16 OH SB squat
    1 SB TGU, 4 box jumps, 18 OH SB squat
    1 SB TGU, 2 box jumps, 20 OH SB squat

    CONTINUE READING
  • WOD 2018-01-17

    By CrossFit Secaucus | In WOD | on January 16, 2018

    CrossFit

    Pull-up progressions

    WOD:
    150 air squats
    75 kettlebell swings
    120 air squats
    60 kettlebell swings
    90 air squats
    45 kettlebell swings

    CONTINUE READING
  • WOD 2018-01-16

    By CrossFit Secaucus | In WOD | on January 15, 2018

    CrossFit

    Pull-up progressions

    Warm up to:
    5 rep max for behind-the-neck power jerk

    WOD: 21min E3MOM
    behind-the-neck power jerk
    (increase weight every round)

    QuickFit

    AMRAP 18 minutes
    40 double-unders
    30 cleans
    30 double-unders
    30 cleans
    20 double-unders
    30 cleans
    10 double-unders

    CONTINUE READING
  • WOD 2018-01-15

    By CrossFit Secaucus | In WOD | on January 14, 2018

    CrossFit

    Pull-up progressions

    Strength:
    3×5+ back squat

    WOD:
    5 rounds:
    250m row
    25 bar thruster
    15 toes to bar

    Barbell Club

    Front squats with 3 sec pause at bottom
    Build up to a heavy 3
    Then,
    3×3 @ 90% of that weight
    (rest 2 mins between sets)

    Then,
    E2MOM 12 min
    6 deadlifts @ 75% 1RM

    CONTINUE READING
  • WOD 2018-01-13

    By CrossFit Secaucus | In WOD | on January 12, 2018

    CrossFit

    Team WOD #1:
    100 double-unders, each simultaneously
    80-calorie row, total
    50 dumbbell step-ups, total

    Team WOD #2:
    10 min AMRAP
    7 burpee bar touches while partner holds static deadlift (BW)

    CONTINUE READING
  • WOD 2018-10-12

    By CrossFit Secaucus | In WOD | on January 11, 2018

    CrossFit

    Pull-up progressions

    WOD: 21-15-9
    deadlifts (225/155)
    wall walks

    Mobility

    Barbell Club

    Warm-up

    BTN power jerk & split jerk complex
    Establish a heavy single

    Then,
    5×1 @90% of that number
    (rest 3 minute rest between sets)

    CONTINUE READING
  • WOD 2018-01-11

    By CrossFit Secaucus | In WOD | on January 10, 2018

    CrossFit

    Pull-up progressions

    WOD: 15 min AMRAP
    10 box jumps (30″/24″)
    20 wall ball sit-ups

    QuickFit

    5 rounds
    10 med ball push-ups
    20 med ball supermans
    30 alternating dumbbell reverse lunges

    CONTINUE READING
  • WOD 2018-01-10

    By CrossFit Secaucus | In WOD | on January 9, 2018

    Pull-up progressions

    WOD:
    64 back squats
    64 deadlifts
    64 back squats
    64 deadlifts

    CONTINUE READING
  • WOD 2018-01-09

    By CrossFit Secaucus | In WOD | on January 8, 2018

    CrossFit

    3 rounds:
    3 sandbag bear complex
    (alternate rounds with partner)

    5 rounds:
    handstand walk
    rest 2 min

    5 rounds:
    walking lunges
    rest 1 min

    QuickFit

    Tabata 20:10 / 3 rounds
    wall ball sit-ups
    burpee pull-up
    wide mountain climbers
    double-handed kettlebell clean
    Russian twist
    push-ups
    hip bridges
    hollow rocks

    CONTINUE READING
© 2015 CrossFit Secaucus. All Rights Reserved.
Privacy Policy
CrossFit Journal: The Performance-Based Lifestyle Resource

Sign up for our CrossFit Secaucus Newsletter!

  • Be the first to know about CrossFit Secaucus events
  • Get notifications about exclusive membership discounts
  • We don't do spam. It's not paleo friendly ;-)

Stay tuned about the latest CrossFit Secaucus news!