WOD'S ARCHIVE

  • WOD 2017-08-18

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

    PVC shoulder mobility

    Deficit HSPU with Plates 5×3 or Scaled with box 5×8

    3 point drill Clean
    Review Clean and Power jerk

    Build up to a 2+1 x70% C&J

    WOD
    EMOM 16 mins
    ODD: 2+1 C&J @65%
    EVEN: 40 Double unders

    ROSEMARY KILLING IT!!!!!

    CONTINUE READING
  • WOD 2017-08-17

    By Eddie Maresca | In WOD | on August 16, 2017

    PVC mobility
    8 min warm up

    10 shoulder rolls (front and back)
    10 push ups
    10 chin ups
    10 box dips
    10 sec hold L sit

    Practice hand stand Kick up(against wall) and hold 10x10secs
    Practice hand stand Walk 10x
    4×20 V-ups

    WOD
    6 Rounds
    15 Box Jumps
    20 Sec L pull up hold
    25 Squat jumps
    8 Pistols

    MARISELA

    CONTINUE READING
  • WOD 2017-08-16

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

    WARM UP
    25 ALT Lunges with plate OH
    25 Squats with plate OH
    25 Burpee with plate OH

    Review OH Squat Off Rack and build to a heavy 3R

    3-3-3-3-3-3-3

    WOD

    AMRAP 20 mins

    50 Double unders
    25 HSPU
    5 Deadlift @ 275/205

    FEATURED: DENISE

    CONTINUE READING
  • WOD 2017-08-15

    By CrossFit Secaucus | In WOD | on August 14, 2017

    Warm up
    5×8 Ring Dips
    50 Supinated ring rows

    Skill: 5x HSW w/box or walking towards wall

    WOD

    10 Kipping Pull ups
    10 SDLHP 95/65
    20 Kipping pull ups
    20 SDLHP
    30 Kipping Pull Ups
    30 SDLHP

    FEATURED: DAVE

    CONTINUE READING
  • WOD 2017-08-14

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

    Dumbbell
    AMRAP 10 mins light DB

    Round 1: Deadlift, hang power clean, front squat, press, thruster
    Round 2: Deadlift, hang power snatch, overhead squat, snatch, Turkish get-up
    Round 3: Start over

    Skill: Shoulder taps facing wall tapping same shoulder (10 touches every min for 10 mins)

    WOD

    Run 800m
    then Teams of two
    share 5000M
    then both members will Run one mile

    CONTINUE READING
  • WOD 2017-08-12

    By CrossFit Secaucus | In WOD | on August 11, 2017

    Dynamic Warm Up
    Broad Jumps
    Walking Lunges w/Twist
    Bear Crawls
    High Knees
    Butt Kicks
    Skip
    Power Skip
    Side Shuffle

    Skill: Review Box Jumps, KBS, and Jump Rope

    WOD
    5 Rounds (Scaled 3rds)
    20 Box Jumps
    25 KBS
    30 Double unders or 90 Singles

    AIR PATRICK

    CONTINUE READING
  • WOD 2017-08-11

    By CrossFit Secaucus | In WOD | on August 10, 2017

    Warm up
    5×5 Close Grip Chin ups with a Negative
    5×5 Strict T2B
    5 HSW around world
    5x max Shoulder taps

    Back Squat: Build up to a 75% 3-3-3-3-3

    WOD

    4 Rounds For Time
    400 meter run
    15 Overhead squat 95/65

    TOP GEAR ATHLETE MISI

    CONTINUE READING
  • WOD 2017-08-10

    By CrossFit Secaucus | In WOD | on August 9, 2017

    Warm up
    12 Total sets
    20:10
    DB Cleans
    DB Thrusters
    DB Burpess

    10x 6 Sec decending (negative) HSPU alternating facing wall and away

    WOD

    20 min AMRAP
    20 Pistols (alternating)
    20 HR Push ups
    20 Broad Jumps
    20 Box Jumps
    20 BF Sit ups
    20 V-ups

    ERIKA

    CONTINUE READING
  • WOD 2017-08-09

    By CrossFit Secaucus | In WOD | on August 8, 2017

    Warm up
    2X 400M Run

    Dynamic Stretching 5 mins

    Review

    THE KIP THEN perform 8×3 Kipping pull ups
    The Pistol Squat then 4×4

    WOD
    800M Run
    25 Kiping Pull ups
    30 Snatches @95/65

    CONTINUE READING
  • WOD 08-08-17

    By CrossFit Secaucus | In WOD | on August 7, 2017

    Warm up and Mobility

    AMRAP 10
    20 Ring Rows
    20 Push ups
    10 Ring Dips
    10 Squats

    Strength: Build up to a 70% Front Squat

    WOD
    7Rounds
    8 Burpee over Barbell
    1 Clean + 3 Front Squats @60%

    CONTINUE READING
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