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Athlete Date Sort Location Workout Name Description Results
Angelica Hof 02/28/2016 CrossFit Pequannock WOD 2-29-16 Bench press 3-5 x10 10% less of 10 rep max found 2 weeks ago

Diane
21-15-9
Deadlift 225/155
HSPU
 5m 21s
Workout Scaled
Angelica Hof 02/23/2016 CrossFit Pequannock WOD 2-24-16 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..
 94 reps
Workout Scaled
Angelica Hof 02/21/2016 CrossFit Pequannock WOD 2-22-16 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
 13m 48s
Workout Scaled
Angelica Hof 02/19/2016 CrossFit Pequannock WOD 2-20-16 2-20-16
Partner WOD
Festivus Games WOD1 (4X)
40 minute CAP

100 wall ball
100 air squat
100 no-rock hand-release push-ups
100 double unders OR 200 single unders
100 American kb swings
100 double unders OR 200 single unders
100 no-rock hand-release push-ups
100 air squat
100 wall ball		 24m 23s
Workout Scaled
Angelica Hof 02/16/2016 CrossFit Pequannock WOD 2-17-16 2-17-16

Day 3
Bench press 10 rep max then 2x10 @ -10% of your 10 rep max


3 rounds
15 wall balls
50 DU
15 wall balls
Rest 90 sec
 10m 25s
Workout Scaled
Angelica Hof 02/14/2016 CrossFit Pequannock WOD 2-15-16 2-15-16
Find 10 Rep Max Back Squat, then:
2x10 Back Squat @ -10% of your 10 rep max (Not your 1RM)

Find 10 Rep Max Push Press, then
2x10 Push Press @ -10% of your 10 rep max (Not your 1RM)

WOD:
13.4 (7 Min AMRAP)
3,6,9,12
CJ 135/95
TTB
 39 reps
Workout Scaled
Angelica Hof 02/11/2016 CrossFit Pequannock WOD 2-12-16 2-12-16
Touch and go deadlifts
1x6 @70%
1x5 @80
1x4 @90
1x1 @100+
Only go for one rep max if you feel comfortable if not stay at 90%

WOD:
5 minutes of max reps of Burpee Box Jump Overs, 24/20
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean, 115/75
3 minute rest
2 minutes of max reps of Wall Balls, 20/14
2 minute rest
1 minutes of max reps of Max unbroken C2B Pull-Ups
(For those people who will do the open RX this will have to be a chest to bar pullup)
 147 reps
Workout Scaled
Angelica Hof 02/08/2016 CrossFit Pequannock WOD 2-09-16 2-9-16
work up to a heavy single using the rep schemes for both
snatch push press + ohs 1+3,1+2,1+1
snatch balance 2,2,1,1,1

1-2-3-4-5-6-7-8-9-10
s2oh
box jumps
 8m 09s
Performed as RX
Angelica Hof 02/07/2016 CrossFit Pequannock WOD 2-08-16 2-8-16
Squat 3,2,1,1,1,1,1 (weight on the singles should be ramping)
Clean and jerk 3,2,1,1,1,1 (rest 2 min between singles)

Amrap 8 min
1 thruster
1 burpee
2 thruster
2 burpee
3 thruster
3 burpee and so on.
 8 rounds 0 reps
Performed as RX
Angelica Hof 02/05/2016 CrossFit Pequannock WOD 2-6-16 2-06-16
Partner WOD

Group 1
One Person Rows while the other person does:
10 pushups, 15 sit-ups, 20 air squats.
Start at the same time!
When the worker finishes the assigned number of reps, switch places with the rower.
Repeat for a total of 20 minutes.
Record Cals

SWITCH & REST 3-5 MINUTES

Group 2
2-4-6-8-10-12-14-16
Burpee Box Jump
One person work, other rests
20 Minutes
Coach may change/modify workout
 40m 00s
Workout Scaled