WOD'S ARCHIVE

  • WOD 2017-06-28

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

    30 KBRDL
    30 KBS
    30 KB Goblet Squats

    DeadLift
    5×55% 5×65% 5×75% 3×80%

    WOD

    18 Back Squat 135/95
    23 Power Cleans 135/95
    28 Deadlifts 135/95
    10 Power jerks

    CONTINUE READING
  • WOD 2017-06-27

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

    4xBBWU

    Push Press 5×5 @ 70% of Clean

    WOD

    Tabata (20:10)

    18 rounds (30 secs)
    Burpees
    Push Jerks @95/65
    Double unders

    FEATURED: ERIKA

    CONTINUE READING
  • WOD 2017-06-26

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

    Warm up
    3x
    200M Run
    5 HSPU’s

    Double under Practice 10 mins
    Review OHS and build up for WOD

    WOD

    10 rounds
    8 OHS 95/65
    25 Double unders

    20 min CAP

    CONTINUE READING
  • WOD 2017-06-24

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

    Warm up

    Broad Jumps
    Bear Crawls
    High Knees
    Butt Kicks
    Walking Lunges with a twist
    Flutter kicks

    Review Squats, Box Jumps, Ring Rows

    WOD
    AMRAP 18 Mins

    25 Ring Rows
    25 Box Jumps
    25 Squats

    CONTINUE READING
  • WOD 2017-06-23

    By CrossFit Secaucus | In WOD | on June 22, 2017

    Bodybuilding

    5x 10 BB Curls with challenging weight
    5x 12 DB Curls ” ”

    5×15 DB Floor Press
    5x 6 HSPU

    Review HP Snatch and warm up

    WOD
    3 Rounds
    50 Double unders or 35 with singles
    20 ALternating Lunges
    25 Hang Power Snatches 75/45

    FEATURED: ERIC B

    CONTINUE READING
  • WOD 2017-06-22

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

    Warm up
    3x
    10 Jumping Lunges
    10 Broad Jumps
    10 Burpees

    Review Bench/Box Dips and Squats Holding a 45lb plate
    Then 5×12 Dips
    WOD

    5 Rounds
    15 HR Push Ups
    10 Weighted Step ups Holding a plate
    15 T2B or 20 K2E
    20 Squats holding a plate 45/25

    CONTINUE READING
  • WOD 2017-06-21

    By Eddie Maresca | In WOD | on June 20, 2017

    Warm up

    4x
    200m Run
    10 Push ups

    Review Med Ball Clean

    WOD
    3 Rounds For time

    Run 800
    12 Strict Pull Ups
    15 Med Ball Cleans

    CONTINUE READING
  • WOD 2017-06-20

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

    Warm up

    4xBBWU
    20 Squats between each set

    Skill: Review front Squat 5×5 @65% of Clean

    WOD

    14 min AMRAP

    4 Cleans at 60%
    40 Double unders

    CONTINUE READING
  • WOD 2017-06-19

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

    Warm up
    500m Row
    40 Step ups

    Skill: 10×4 HSPU’s

    WOD

    100 Burpees for time

    20 min cap

    FEATURED: AZU

    CONTINUE READING
  • WOD 2017-06-17

    By CrossFit Secaucus | In WOD | on June 16, 2017

    PVC mobility

    2x Dynamic Warm up
    Broad jumps
    bear crawls
    hop on one foot
    Back pedal
    high knees
    butt kicks
    sprint

    Review KBS

    WOD

    5 rounds
    400m Run
    30 KBS 53/35

    FEATURED: BILLY AND ARUNESH

    CONTINUE READING
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