WOD'S ARCHIVE

  • WOD 2017-10-24

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

    CrossFit

    Warm up
    AMRAP 10 mins
    5 Pull ups
    5 Burpees
    10 Box Jumps

    4x BBWU

    Review Clean + Front Squat Build to 60% of 1RM

    WOD
    EMOM 15 mins

    O: 1 Clean + 2 Front Squats
    E: 5 Box Jumps + 5 Push ups

    QuickFit

     

    Fight Gone Bad
    3 Rounds, For Max Reps in 17 mins:
    1 Minute Wall Balls
    1 Minute Kettlebell Sumo Deadlift HighPulls
    1 Minute Box Jumps
    1 Minute DB Push Presses (35/20)
    1 Minute Row
    1 Minute REST

    CONTINUE READING
  • WOD 2017-10-23

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

    Barbell Club

    Low Bar Squat
    50% 3×5
    60% 5
    65% 5
    70% 3×5

    Press
    50% 2×5
    55% 3×5

    Deadlift
    70% 3×5

    CrossFit

    8 min amrap
    5 Push ups
    10 squats
    15 BF sit ups

    Skill: double under practice 10 mins and 5x 8 HSPU

    WOD
    3 Rounds
    50 Double unders or 25 with singles
    20 Burpees
    10 Chin ups
    20 BF Sit ups

    chad

    CONTINUE READING
  • WOD 2017-10-21

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

    Dynamic Warm up
    3x
    Walking Lunges
    Bear Crawls
    Broad Jumps
    High Knees
    Butt Kicks
    Duck Walks
    Hop On one foot

    Review: Thrusters + SDLHP

    WOD
    4 Rounds
    35 Double unders or 20 with singles
    25 Thrusters @75/45
    25 SDLHP @75/45
    5 HSPU or 10 Push ups

    CONTINUE READING
  • WOD 2017-10-20

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

    PVC Mobility
    3x
    Run 200m
    25 JJ

    Review All movements and scaled versions

    WOD
    30 min cap

    “filthy fifty”

    For time:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders

    CONTINUE READING
  • WOD 2017-10-18

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

    Warm up / Body Awareness

    Hollow Body Holds 10x 20 Sec holds
    Candle Stick Rolls 20 Total reps

    Strength: 5×5 HSPU’s + 5×10 Shoulder taps

    BUILD UP TO A HEAVY 3 RM JERK (MUST CLEAN)

    5 ROUNDS
    1 CLEAN +3 JERKS
    10 t2B
    10 Pistols

    CONTINUE READING
  • WOD 2017-10-18

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

    Strength

    Low Bar Squat
    3×5 @ 50%
    2×5 @ 60%
    3×5 @ 70%

    Bench Press
    3×5 @ 50%
    2×5 @ 60%
    3×5 @ 70%

    WOD
    AMRAP 5 Mins
    Goblet Squat with KB 53/35

    CONTINUE READING
  • WOD 2017-10-17

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

    Warm up
    Row 1000m Strapless ( with a partner alternate every 200M)

    8 min AMRAP
    8 Rings to chest rows
    8 Ring Push ups
    8 Sec Ring Static holds

    Hand Stand Walk Practice & Shoulder taps 5x 8-10 total reps

    Partner WOD
    20 Rounds
    Row 100M Sprints
    10 Double unders

    CONTINUE READING
  • WOD 2017-10-16

    By CrossFit Secaucus | In WOD | on October 15, 2017

    Warm up
    50 Alt DB Snatches
    50 Single arm DB Push Press (alternate every 5 reps)
    4x BB Warm up

    Build up to a 80% 2RM Deadlift in 15 mins

    WOD
    5 Rounds
    5 Deadlift @315/225
    10 Ring Dips
    15 Box Jumps
    20 Double unders

    CONTINUE READING
  • WOD 2017-10-14

    By CrossFit Secaucus | In WOD | on October 13, 2017

    Dynamic Warm up
    3x
    Bear Crawls
    Farmers walks with KB
    Broad jumps
    Walking Lunges
    High Knees
    Flutter kicks
    Power Skip

    Skill/Review BB thurster & Burpees

    WOD
    “hang tang”
    EMOM (every minute on the minute) 20 min
    5 BB thrusters 75/45
    5 Burpees

    ***While partner “A” completes all the reps, Partner “B” will hang from a pull up bar. Switch every minute!

    CONTINUE READING
  • WOD 2017-10-13

    By CrossFit Secaucus | In WOD | on October 12, 2017

    PVC Mobility

    Warm up
    AMRAP 7 mins
    Burpees

    Skill: Shoulder Taps 5x 10 ( Same shoulder) / 5x 15 Hollow Rocks

    WOD

    5 Rounds
    20 Alt front lunges 135/95
    20 K2E

    CONTINUE READING
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