Wednesday, March 02, 2016
Class:
CrossFit Pequannock
Warmup:
Coaches Choice
Workout Name:
WOD 3-3-16
Description:
3-3-16
Remember Thursdays is our skill day, just as important as the other days!!!
Warm up
Row 500M
25 empty bar thrusters
50 knee hugging situps
Rest
2 sets of 10 chest to deck push-ups
2 sets of 5-10 strict or band assisted pullups (no kip)
2 sets of kipping pullups
2 sets of 8 burpee pullups
For open athletes Muscle up work (on rings and bar)
Remember Thursdays is our skill day, just as important as the other days!!!
Warm up
Row 500M
25 empty bar thrusters
50 knee hugging situps
Rest
2 sets of 10 chest to deck push-ups
2 sets of 5-10 strict or band assisted pullups (no kip)
2 sets of kipping pullups
2 sets of 8 burpee pullups
For open athletes Muscle up work (on rings and bar)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, March 01, 2016
Class:
CrossFit Pequannock
Warmup:
Coaches choice
Workout Name:
WOD 3-02-16
Description:
3-2-16
Find 10 rep back squat then 2x10 @ -10% of your 10 rep max
3 rounds
21 power snatch 95/65
21 overhead squat 95/65
21 burpees
Find 10 rep back squat then 2x10 @ -10% of your 10 rep max
3 rounds
21 power snatch 95/65
21 overhead squat 95/65
21 burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, February 29, 2016
Class:
CrossFit Pequannock
Warmup:
Coaches Choice
Workout Name:
WOD 3-1-16
Description:
3-1-16
Power clean from thigh high 5x5 at -10% 5 rep max found 2 weeks ago
Bent rows 3x10
EOMOM x 10
10 TTB
10 Thrusters 95/65
Power clean from thigh high 5x5 at -10% 5 rep max found 2 weeks ago
Bent rows 3x10
EOMOM x 10
10 TTB
10 Thrusters 95/65
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, February 28, 2016
Class:
CrossFit Pequannock
Warmup:
Coaches Choice
Workout Name:
WOD 2-29-16
Description:
Bench press 3-5 x10 10% less of 10 rep max found 2 weeks ago
Diane
21-15-9
Deadlift 225/155
HSPU
Diane
21-15-9
Deadlift 225/155
HSPU
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
5:21
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Friday, February 26, 2016
Class:
Crossfit Pequannock
Warmup:
Coaches Choice
Workout Name:
WOD 2-27-16
Description:
WOD 2-26-15 Partner WOD
With a Partner:
10 Min tag team, plank hold
(1 partner holds a plank at a time while other rests)
Then:
For Total Reps:
3 Min AMRAP: KB Swings 53/35
Rest 1 Min
3 Min AMRAP: Push Press
Rest 1 Min
3 Min AMRAP: Ring Rows
Rest 1 Min
3 Min AMRAP: Sit Ups
Rest 1 Min
3 Min AMRAP: OH Walking Lunges 20/10
Rest 1 Min
3 Min AMRAP: Wall Ball 20/14
Rest 1 Min
3 Min AMRAP Burpees
Count Total Reps!
With a Partner:
10 Min tag team, plank hold
(1 partner holds a plank at a time while other rests)
Then:
For Total Reps:
3 Min AMRAP: KB Swings 53/35
Rest 1 Min
3 Min AMRAP: Push Press
Rest 1 Min
3 Min AMRAP: Ring Rows
Rest 1 Min
3 Min AMRAP: Sit Ups
Rest 1 Min
3 Min AMRAP: OH Walking Lunges 20/10
Rest 1 Min
3 Min AMRAP: Wall Ball 20/14
Rest 1 Min
3 Min AMRAP Burpees
Count Total Reps!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Crossfit Pequannock Open 16.1
Workout Name:
WOD 2-26-16
Description:
Workout 16.1 Variations
Rxd
(Rxd Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rxd Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Men lunge 45 lb.
Women lunge 35 lb.
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups
Men lunge 65 lb.
Women lunge 45 lb.
Rxd
(Rxd Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rxd Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Men lunge 45 lb.
Women lunge 35 lb.
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups
Men lunge 65 lb.
Women lunge 45 lb.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, February 24, 2016
Class:
CrossFit Pequannock
Warmup:
Coaches Choice
Workout Name:
WOD 2-25-16
Description:
2-25-16
Skill day
Partner
Must complete in any order, one athlete works at a time
(Both partners must perform at least 1 rep of the movement)
2k row
150 wall balls
Tabata x2
turkish get ups
situps
Tabata x2
Mountain climbers
situps
Open Athletes:
TTB instead of situps
Skill day
Partner
Must complete in any order, one athlete works at a time
(Both partners must perform at least 1 rep of the movement)
2k row
150 wall balls
Tabata x2
turkish get ups
situps
Tabata x2
Mountain climbers
situps
Open Athletes:
TTB instead of situps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, February 23, 2016
Class:
CrossFit Pequannock
Warmup:
Coaches Choice
Workout Name:
WOD 2-24-16
Description:
2-24-16
Push press 10 rep max then 2x10 @ -10% of your 10 rep max
WOD:
10 min amrap
3 DB/kb thruster
3 DB/kb lunge
6 DB/kb thruster
6 DB/kb lunge
9DB/kb thruster
9 DB/kb lunge
12,15,18..
Push press 10 rep max then 2x10 @ -10% of your 10 rep max
WOD:
10 min amrap
3 DB/kb thruster
3 DB/kb lunge
6 DB/kb thruster
6 DB/kb lunge
9DB/kb thruster
9 DB/kb lunge
12,15,18..
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
94 reps
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Monday, February 22, 2016
Class:
CrossFit Pequannock
Warmup:
Coaches Choice
Workout Name:
WOD 2-23-16
Description:
2-23-16
Power snatch from thigh high 5rep max then, 5x5 at -10% 5 rep max
WOD:
5 rounds
10 Deadlifts
20 Box jumps
30 wallballs
Power snatch from thigh high 5rep max then, 5x5 at -10% 5 rep max
WOD:
5 rounds
10 Deadlifts
20 Box jumps
30 wallballs
Performed by 1 athlete
Podium
Male RX:
Female RX:
016:41
Male Scaled:
Female Scaled:
Show All Results
Sunday, February 21, 2016
Class:
CrossFit Pequannock
Warmup:
Coaches Choice
Workout Name:
WOD 2-22-16
Description:
WOD 2-22-16
Find 10 rep back squat then 2x10 @ -10% of your 10 rep max
WOD:
40 pushups
75 DU
30 pushups
75 DU
20 pushups
75 DU
10 pushups
75 DU
Find 10 rep back squat then 2x10 @ -10% of your 10 rep max
WOD:
40 pushups
75 DU
30 pushups
75 DU
20 pushups
75 DU
10 pushups
75 DU
Performed by 3 athletes
Podium
Male RX:
Female RX:
9:42
Male Scaled:
Female Scaled:
13:48
Show All Results
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