WODs for 3/27-4/1

3/27

Warm-up

-10 ring rows -10 push up w/ plus -10 each d2 shoulder flexion w/ light plate (disco) -10 d1 shoulder extension pattern w/ light plate (back handing child) -10 each quad “y” -30s each lat stretch -10 yard butt kick march -10 yard high knee march -10 yard side lunges -10 yard walking quad -10 yard walking high knee stretch -30s each calf stretch -10 mini squat to jump to squat land

Strength/Skill

EMOM 10
10 Power Cleans @185/135/95
10 DB Thrusters @50/35/25

WOD

“Megan” 21-15-9
Burpees
KBS (55/45) (35/20)
DU

 

3/28

Warm-up

-10 yard inchworm with pike push up and downdog -10 push up plus -10 scapular pull ups -30s each cross arm body shoulder stretch -2x30s thoracic extension foam roll -30s each lat foam roll -2x15s plank hold -10 yard heel scoops -10 yard walking quad -10 yard high knee stretch

Strength/Skill

HSPU Progression

WOD

Murph Prep 4
400 m Run
100 Air Squats
80 Push ups
60 Pull ups
400 m Run

 

3/29

Warm-up

-2 rounds: 15 s each: plank hold, side plank hold -10 single leg g/h bridge -10 kneeling hip hinge -30s each pigeon -30s frog stretch -30s wrist stretch -10 yard inverted hamstring -10 ring row squeezes -30s skin mod cat stretch

WOD

AOTM: Joe Ciampa – “A Hurtin’ 4 Certain”
12 MIN
Odd: 3 Squat Cleans @ 85-90%
Even: 1 rope Climbs

4 MIN REST

12 MIN
Odd: 3 DL @ 85-90%
Even: 3 Bar MU

 

3/30

Warm-up

-2 rounds Cindy -10 each quad “y” “I” “t” -30s each foam roll lat -30s foam roll thoracic extension -30s each chest stretch -30s each lat stretch -10 each 90/90 shoulder external rotation w/light metal plate -10 hip thrusters on bench -10 yard side lunges -10 yard walking quad

Strength/Skill

Bench Press
10 @50%
8 @60%
6 @70%
4 @80%
3 @85%
2 @90%
6 @70%

WOD

For Time:

5 Squat Snatch @ 85-90 %
250 m row
5 Squat snatch @ 85-90 %
500 m row
15 Hang power snatch @ 50%
500 m row
15 Hang power snatch @ 50%
250 m row

 

3/31

Warm-up

-2x15s hollow body hold -10 yard Samson stretch -10 multi position squat -10 yard butt kick pull -10 yard high knee pull -10 pike push up -30s clasp hands behind back stretch -10pvc strict press -10 each step burgener

Strength/Skill

Superset:

KB “Z” Press 3×6 @55/35/25
KB Clean 3×6 @55/35/25

WOD

4 RFT
15 yd Farmers carry w/KB (70/55/35)
10 Ring dips
15 yd Farmers carry
10 Slam ball (50/40/35)
100m sled pull ((135/95) scaled= run)

 

4/1

 

WOD

“Batman and Robin” (AMRAP – Reps)
In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

WODs for 3/20-3/25

3/20

Warm-up

-row 400 -10 yard heel scoops -10 yard walking quad -10 yard butt kick pull – 10 yard heel scoops -10 push up w/ plus -30s each chest stretch -10 ring row squeezes -30s each lat stretch -10 yard high knee skip -10 yard butt kick run

Strength/Skill

400 m run, then 1 minute plank hold (on elbows), 400 m run then 1 minute Hollow Hold (shoulders cleared, legs straight and tight)

WOD

Murphys Prep 3
3 Rounds, 2 min per exercise
Max C2B or Pull ups
Max Push ups
Max Air squats

5 min rest.

3×5 Front squats @ 80%-85%

Score=Total number of reps

 

3/21

Warm-up

-1 round Cindy -10 yard Samson -30s each lunge stretch for hip flexor -30s each thoracic rotation lunge -10g/ h bridges -30s each pigeon stretch – 10 yard high knee pull -10 multi position squat -30s each lat stretch -30s each wrist stretch

Strength/Skill

For Time:

10 Abmat sit ups
20 Flutter kicks
30 sec Plank
40 Abmat sit ups
50 Flutter kicks
60 sec Plank
50 Flutter kicks
40 Abmat sit ups
30 sec Plank
20 Flutter kicks
10 Abmat sit ups

WOD

60 Reps in 13 Minutes
3 min 30 Hang Power clean (50% of clean max)
2 min rest
3 min 20 Power clean (65% of clean max)
2 min est
3 min 10 Squat clean (75-80% of clean max)

 

3/22

Warm-up

-10 yard inchworm with pike push up and downdog -10g/h bridges -10 yard Samson -10 yard heel scoops -30s clasp hands behind back stretch -30s each chicken wing stretch -10 yard heel raises -30s each calf stretch

Strength/Skill

Push Press
-3×6 AHAP

Push or Split Jerk
-2×3 AHAP

WOD

AMRAP 20
1 Rope climb
10 T2B
15 Deadlifts (225/155/115)
**At minutes 5,10, &15 execute 10 burpees

 

3/23

Warm-up

-10 slow air squats for test
-1 min thoracic extension seated
-1 min each 3 way child pose (middle, left, right) [can twist when going to side]
-10x each quad “y” & “t” thumb up
-1 min each glute stretch (sitting on floor, hug leg to self over other straight leg)
-1 min each pigeon (can twist/ turn)
-1 min each “Josh” stretch (like sitting in chair, but lying down on side= hips and knees bent at 90, then quad stretch top leg, bottom leg doesn’t move)
-1 min frog stretch
– 1 min each calf stretch standing (knee straight first then knee bent)
-1 min each cross arm body shoulder stretch -10 squats retest

Strength/Skill

2000 m Row for time

WOD

4 RFT (25 min cap)
10 Seated Dumbell press (S2OH) (pick a weight that is challenging)
10 Abmat sit ups w/slam ball (20/15)
20 Alternating DB G2OH
200 m run

 

3/24

WOD

Open 17.5

 

3/25

WOD

“Salute Saturday”

Legion 8
8 RFT
8 Thrusters (75/55)
8 C2B
8 Clapping Push ups
8 Power Snatches
8 K2E
8 SDLHP
8 HSPU
8 T2B
Then 800 meter Run

WODs for 3/13-3/18

3/13

Warm-Up

-2 rounds Cindy -10 yard walking quad -10 yard side lunges -30s each lat stretch -2x10s hanging hollow body hold -10 yard heel scoops -10yard high kicks -10 yard butt kicks -30s each cross arm body shoulder stretch -10 jerk dip jump to squat

Strength/Skill

Front Squat
4×6 @70%
–superset–
DB RDL’s
4×12 (50/35/20)

WOD

21-15-9 KBS (55/45/35), wall balls (20/16/14), DU

 

3/14

Warm-Up

-10 yard inchworm with push up to plus to downdog -10 ring row squeezes -2x30s thoracic extension -10 each quad “y” -2x15s plank hold -2x30s frog stretch -10 kneeling hip hinge to squat land -30s each shoulder external rotation stretch pvc -5 steps each burgener

Strength/Skill

High Hang Squat Snatch + OHS
2×6 @50%
Power Snatch
2×6 @60%
Squat Snatch
3×4 @65%

WOD

12 min AMRAP 250m row, 12 thrusters (95/65/45)

 

3/15

Warm-Up

-10 ring row squeezes -10 each d2 shoulder flexion with light plate (like doing disco dance) -10 each d1 shoulder extension with light plate (like back handing a child) -30s each banded lat stretch -banded hip distraction posterolateral 10 rocks forward/ backward each -10 yard heel scoops -10 yard high knee pull -10 users walking quad to high kick

Strength/Skill

Hip-banded Deadlift
10, 8, 6, 4, 4, 2, 2

WOD

2 RFT 10 box jumps (30/24/20), 10 hang power clean (135/95/65), 10 split jerks (135/95 65), 10 HSPU, 10 C2B, 10 GHD situp, 10 ball Slams (50/40/35)

 

3/16

Warm-Up

-10 slow air squats for test
-1 min thoracic extension seated
-1 min each 3 way child pose (middle, left, right) [can twist when going to side]
-10x each quad “y” & “t” thumb up
-1 min each glute stretch (sitting on floor, hug leg to self over other straight leg)
-1 min each pigeon (can twist/ turn)
-1 min each “Josh” stretch (like sitting in chair, but lying down on side= hips and knees bent at 90, then quad stretch top leg, bottom leg doesn’t move)
-1 min frog stretch
– 1 min each calf stretch standing (knee straight first then knee bent)
-1 min each cross arm body shoulder stretch -10 squats retest

Strength/Skill

PVC Bouncy Bar Strict Press
3×12
–superset–
SDLHP
3×15

WOD

Murph Prep 2
1 mile run
4 rounds
10 burpee pullups
10 DB bench press with upper back on med ball (55/35/25)
10 back squats (195/135/95)
200m sprint (must sprint!)

 

3/17

WOD

17.4

 

3/18

WOD

Death by:
Clean and Jerk
135/95

Joe Ciampa

Joe Ciampa is March’s Athlete of the Month. Read more about this WOD crushing, Burlington native and why we are so thrilled he is one of our chosen athletes!

Hometown: Burlington, NJ

What do you do to pay your bills? Deposit Ops for First Bank

How did you learn about CrossFit and how did you end up in our awesome Box? My introduction to CrossFit was somewhere around 2010. My wife, Katy, is a teacher at Hopewell Valley Middle School. It was a group of her co-workers that started meeting informally at the high school gym to do some CrossFit workouts. Two to three times a week, they would meet up to run through some twisted form of exercise punishment. It was this awesome and dedicated group that was kind enough to invite me into their little fitness torture fest. From that point on, I’ve been consuming copious amounts of the Crossfit ‘punch’! From those early high school gym days, my CF path flowed through a couple stops with the longest tenure being at Crossfit Mercer. It was really the strong armed persistence of one David M. Kohler that landed me at Hyper CrossFIT!

What do you like most about being a FIT member (Hyper CrossFit Athlete)? The best part of being a Hyper athlete is having the privilege of working out with the stable of thoroughbreds, the finely tuned fire breathing fitness freaks that comprise the 5:30am class. It’s a plus that they’re also halfway decent people too 😉 Ok ok, all kidding aside, Hyper has a genuinely awesome collection of members. Since I’ve joined it’s been evident that Hyper’s success is built on the foundation of sincere and authentic personalities that offer support and encouragement for everyone around them. It’s truly a unique blend of compassion and competitiveness!

What is your proudest moment/biggest accomplishment since you started? Handstand walks.

What are you still working on to achieve? I would love to be able to lock down a solid L-sit to Handstand on the parallettes. It will happen!!

Tell us one random fact about yourself that has nothing to do with CrossFit. In 7th grade, while visiting my friend Steve in Arizona, we made a rap song called ‘Yo, This is what we do in Wickenburg’. The background beat was courtesy of the Bell Biv DeVoe song ‘Poison’. We called ourselves S&J Music Factory. Yes people…this is all legit. No…the tape no longer exists (it’s probably buried in the desert somewhere) and No…there will not be any performances at the box!

What is your favorite WOD or benchmark? Well, the one I enjoy the most is King Kong. I’ve never RX’d it. Odds are pretty solid that will never happen. But it’s great because it’s short and sweet, and I love deadlifts, heavy cleans, handstand push ups, and muscle ups.

 

If you created a WOD and named it after yourself, what would it be? “A Hurtin’ 4 Certain”- It would be an EMOM. Movements would consist of heavy deadlifts, bar muscle ups, heavy squat cleans, and rope climbs. Don’t ask me how that rep scheme would break down, but I can tell you any EMOM that had those movements would be awesome!!!

What advice would you offer to someone interested, but intimidated to try CrossFit? Absolutely positively DON’T be persuaded / intimidated by the image of CrossFit portrayed in the mainstream marketing. Mainstream CrossFit marketing is completely saturated with images of superhero fitness specimens that have physiques beyond comprehension. However, this is such a small percentage of reality. The overwhelming majority of Crossfitters are just normal, everyday people. People that are doing their absolute best to manage their respective life priorities of family and finances, schooling and careers, just to make it through another day. Then they get up at the same time to do it again the very next day. Day in and day out. And somehow, through the chaos, they just want to get in a rewarding workout to keep themselves motivated, to relieve stress, and to help maintain their sanity! THIS is the CrossFit ‘reality’. THIS is who we are. So don’t be intimidated by the superhero shredded freaks that are throwing around 600 Lb tractor tires. Just come into a box and meet the REAL people that are working out. It will be a rewarding experience.

 

WODs for 3/6-3/11

3/6
Warm-up
-row 400m
-10 OHS pvc test
-foam roll lat
-30s each lat stretch
-2x30s thoracic extension foam roll
-3 OHS pvc
-2x15s plank hold
-30s frog stretch
-30s each pigeon stretch
-30s each gastroc + soleus stretch
-10 OHS pvc test
Strength/Skill
OHS 3, 3, 3, 3, 3 AHAP
WOD
4 rounds (25 min cap)
5 hang power snatch 115/85/65
10 push press
15 yd. Sled push (old sleds) (45/25)
15 yd. crab walk
15 yd. sprint back to sled
15 yd. sled push

3/7
Warm-up
-2 Rounds Cindy
-30s each lat stretch
-10yd walking quad to high kick
-10yd side lunges
-10yd Samson stretch
-10 ring row squeezes
-30s each chest stretch
-10 heel raises
-30s each calf stretch
-30s each shoulder external rotation stretch
Strength/Skill
EMOM 12
-min 1: Rotational MB slams 20#/14# (45:15)
-min 2: 15 Evil wheels
-min 3: Front plank (45:15)
-min 4: 20 Abmat sit-ups
WOD
Murph Prep 1
800m run (what is your average mile time? cut it in half)
5 rounds
5 strict pull ups/jumping pull ups (no bands)
10 defficit push ups (45# fr everybody/ 25# scaled)
15 squats gobblet squat (55/45/35)
800m run (focus on running 2nd 800 same pace as 1st)

3/8
Warm-up
-10s hanging hollow body hold
-10yd Samson stretch
-10s each side plank hold
-10yd Samson with twist no lean
-30s each lunge stretch for hip flexor
-2x30s up dog/ cobra stretch
Strength/Skill
Muscle-up progressions & modifications
WOD
For Time
30 Calorie Row
25 Slam balls (50/40/25)
20 Box jumps (M&W RX 24/scaled 20 -may step up)
15 Squat Cleans (135/95/65)
10 Muscle-Ups or MU mod banded or feet on floor

3/9
Warm-up
-10 slow air squats for test
-1 min thoracic extension seated
-1 min each 3 way child pose (middle, left, right) [can twist when going to side]
-10x each quad “”y”” & “”t”” thumb up
-1 min each glute stretch (sitting on floor, hug leg to self over other straight leg)
-1 min each pigeon (can twist/ turn)
-1 min each “”Josh”” stretch (like sitting in chair, but lying down on side= hips and knees bent at 90, then quad stretch top leg, bottom leg doesn’t move)
-1 min frog stretch
– 1 min each calf stretch standing (knee straight first then knee bent)
-1 min each cross arm body shoulder stretch -10 squats retest
Strength/Skill
EMOM 16 ((every other) 2min)
-2:00 row or complete 500m
-2:00 rest
x4
WOD
Unbroken challange!
3 rounds BUT If unbroken, only 2 rounds
30 Wall balls (M 20/16) (W 14/12)
15 T2B/K2E
30 DU/90 singles
15 DB front squats (55/35)

3/10
WOD
17.3

3/11
WOD
Linda
(aka “3 bars of death”)
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time