WODs for 7/24/17-7/29/17

7/24
Warm-up
-2 rounds Cindy
-2x10s hollow hang
-30s each chest stretch
-30s each lat stretch
-10 each (forward/ side) leg swings
-10 yard walking quad
-5 yard push up plus only to inchworm stretches
-5 ring row squeezes
Strength/Skill
Single Arm DB or KB Bench Press
3×10
–superset–
BB Rows
3×15
WOD
“”The Quick and the Dead””
For Time
3-9-15-21-15-9-3
Deadlifts (205/145)
Box Jumps (24/20)

7/25
Warm-up
-row 300m
-10 yard side lunges
-10 yard samson
-10 g/h bridges
-10 yard walking quad
-10 each heel and toe raises
-7 HRPU to push up plus
-10 each Diagonal pattern w/ light plate
Strength/Skill
DU Practice
WOD
Partner AMRAP 20
50 double unders
40 goblet squats (M 70/55) (W 45/35))
30 KB swings
20 burpees
100m deadball run together but with one ball, passing ball as needed (AHAP)

7/26
Warm-up
-10 ring row squeezes
-1 min FR lat
-10 total single leg g/h bridges
-30s each quadruped butt stretch
-10 hollow rocks
-2x10s up dog stretch
-30s each lat stretch
-30s each wrist stretch
-30s thoracic ext
-5hip hinge to power jump
Strength/Skill
Snatch Ladder: 11min Time Cap
10 Snatches (75/55), by 2:00
8 Snatches (95/65), by 4:00
6 Snatches (105/75), by 6:00
4 Snatches (135/95), by 8:00
2 Snatches (155/105), by 11:00
WOD
4 RFT
10yd Front rack waling lunges (95/65/45)
16 T2B
10yd Barbell Overhead carry
16 Floor Wipers

7/27
Warm-up
-10 ring rows
-30s each lat stretch
-5 ring row squeeze
-2x10s each alternating hollow hold, superman hold
-10 pike push up
-10 total skater squat
-10yard samson stretch
-30s cross arm body stretch
-10yard walking quad
-30s each chest stretch
Strength/Skill
Pull-up Technique & Modification
-Strict
-Kipping
-Butterfly
WOD
AMRAP 20
5 HSPU
10 OHS (135/95/65)
15 Strict Pull ups
10 Push Press
15 Front Squat
20 Ring rows
15 yard Handstand walk (mod: 30 yd bear crawl)
20 Alt.Pistols
25 cal Row

7/28
Warm-up
-run 200m
-1 min FR quad
-10 ring rows
-5 yard push up to inchworm
-30s each chest stretch
-5 each single leg bridges
-10 yard heel raise walk
-10 yard butt kick pull to high kick
Strength/Skill
5×300 row w/ 60 rest
WOD
21-15-9 KBS (55/45/35), wall balls (20/16/14), DU

7/29
Strength/Skill
Power Clean
5, 3, 1, 1, 1
WOD
“”Nasty Girls””
3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lbs)

WODs for 7/17/17-7/22/17

7/17

Warm-up

-200 m Run
-5 each single leg bridge
-5 kneeling hip hinge
-15s each plank and superman hold
-10 yard heel scoop
-10 yard quad
-10 each quad “y”
-2x30s thoracic extension seated
-10 squat to power jump

Strength/Skill

Deadlift
4×8 @ 65%
–superset–
3 Consecutive Broad Jumps

WOD

12-9-6-3
Power Snatch(95/65/45)
T2B
OHS
T2B

 

7/18

Warm-up

-10 multi position squat
-10 each leg swings (forward/ side)
-10 total skater squat
-15s quad butt stretch
-10 push up to plus
-30s each cross arm body stretch
-30s each chicken wing stretch
-15s each wrist stretch (flex/ extension)

Strength/Skill

BB Bulgarian Split Squats
3×6
–superset–
Russian KB Swing
3×8 AHAP

WOD

5 RFT
1 Legless rope climb
10 Push press (135/95/65)
max attempts of DU (or attempt DU for 30 sec. then 30 singles).score = total # of DU

 

7/19

Warm-up

Coach lead warm-up

Strength/Skill

3×3 Sled push & pull with rope. Increasing # per set

WOD

For time:
800m Run
50 Air squats
25 Deficit pushup (45# plate)
400m Run
30 Alternating dumbbell snatch (55/35/25)
15 V-ups

 

7/20

Warm-up

Coach lead warm-up

Strength/Skill

EMOM 10
Odd: 1 High Hang Power Shrug +
1 Low Hang High Pull + 1 Power Clean
@50%

Even: 1 Squat Clean +
1 Push Press + 1 Jerk
@50%

WOD

“The Best Part of Waking Up”
AMRAP 20
200m Run
5 Squat cleans @ (185/135/95)
10 Pull ups
200m run
15 Burpees
30 DU

 

7/21

Warm-up

Coach lead warm-up

WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

 

7/22

Warm-up

Coach lead warm-up

Strength/Skill

Peg Board Play
&
HSPU/Walk Practice

WOD

3 RFT
10 HSPU
5 Thrusters (135/95/65)
300m row
10 Ring rows
5 SDLHP
200m Run

 

WODs 7/10/17-7/15/17

7/10

Warm-up

-200m row
-10 G/H bridges
-10 yard Samson stretch
-10 yard Inverted hamstring
-10 Push up w/plus to pike push up
-10 yard Toe walks
-30s each Calf stretch
-10 total Skater squat

Strength/Skill

Dumbbell Box Step Down
3×6 AHAP

BB Hip Thrust
3×12 AHAP

WOD

Cash In: 400m run
Then 4 RFT
16 OHS w/plate (25/15/10)
80 Single Unders
16 G2OH w/slam ball (45/30/20)
8 Push ups with feet on slam ball
Then
400m cash out

 

7/11

Warm-up

-10 each leg swings (forward, side, internal and external rotation)
-10 Multi position squats
-7 Ring rows squeezes
-2x15s Hollow hold
-30s each Pigeon
-10 yard Side lunges
-10 yard Walking quad
-10 Kneeling hip hinge

Strength/Skill

Back Squat
5 @50%
5 @55%
5 @60%
5 @65%
5 @70%

WOD

21-15-9
Back squats (165/115/85)
Box jump overs (24/20/18)

 

7/12

Warm-up

-200m run
-10 Ring row
-1 min each foam roll lat
-30s each lat stretch
-10 Pike push
-10 yard Side lunges
-10 Hip thruster on bench
-30s each Windmill stretch
-30s Thoracic ext stretch

Strength/Skill

Complex:
3 Strict Press + 2 Push Press + 1 Jerk
AHAP x5

WOD

3 RFT
500m row
12 Hang squat snatches (115/85/65)
12 Pull ups

 

7/13

Warm-up

-10 Push up w/plus
-10 each Diagonal pattern w/small plate
-30s Band shoulder distraction
-5 each single leg bridge
-15s each superman and hollow hold
-10 multi position squat
-10 yard walking quad
-10 yard heel scoops
-30s chest stretch

Strength/Skill

Skin the cat

WOD

“Scotty”
11 min AMRAP
5 Deadlifts M-(315/275/155), W-(210/185/105)
18 Wall-ball shots M-(20/16/14), W-(14/12/10)
17 Burpees over bar (beginners= just burpees)

 

7/14

Warm-up

-10 push up plus only
-10 each quad “y”
-3 each shoulder RAIL
-30s each lunge stretch
-10 yard Samson
-10 yard butt kick
-30s each calf stretch
-5 ring row squeeze hold

Strength/Skill

Thruster
6, 6, 4, 4, 2 AHAP

WOD

8 min AMRAP
2, 4, 6, 8 …
Pistols
Power cleans (135/95/65)
Bar muscle ups (scaling options: jumping, banded, dip/C2B keep rep #s the same 2 bar MU = 2 dips + 2 C2B)

 

 

Erin Folger

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Erin Folger is July’s Athlete of the Month. One year ago this month, she walked into our doors and never looked back. Read more about this amazing athlete who proves that CrossFit can be done by anyone – no matter your fitness level or coming back from an injury/surgery.

Hometown: Delanco, NJ

What do you do to pay your bills? Science Teacher

How did you learn about CrossFit and how did you end up in our awesome Box? I really became interested in CrossFit after watching a documentary on Netflix. However, I never thought I’d ever be able to try those workouts that seemed so demanding, because I had trouble with my knee after having ACL surgery. Eventually, I decided to find out more, so I began to look for boxes nearby. Hyper CrossFIT stood out above the rest, because of the emphasis on modifying workouts to keep members injury-free. I thought that was the perfect philosophy for someone like me coming back from a serious injury…and I was right!

What do you like most about being a FIT member (Hyper CrossFit Athlete)? The first thing I noticed at Hyper was how friendly and welcoming everyone was, coaches and athletes. I felt comfortable right away, and a year later, the gym feels like home. I especially love how the coaches don’t hesitate to jump right in and workout right beside you. I never have to workout alone.

What is your proudest moment/biggest accomplishment since you started? Since I hurt my knee, I’ve struggled to get back into shape and to feel like myself again. I would rush into working out, overdue it, and get hurt again. It was a never-ending cycle. Since joining Hyper, I’m most proud of how I approached returning to exercise–being patient, modifying movements, and taking care of my body. That accomplishment is very meaningful to me. And I have my coaches to thank for that, as well.

What are you still working on to achieve? I want to be as strong as Coach Kim! I don’t think that’s possible though, so I’ll settle for getting handstand walks and muscle-ups.

Tell us one random fact about yourself that has nothing to do with CrossFit.  I have six fake teeth.

What is your favorite WOD or benchmark? So far, I think my favorite is DT. Murph was a memorable one, too. But I haven’t been CrossFitting that long, so there are a lot that I haven’t tried yet.

If you created a WOD and named it after yourself, what would it be? That’s a hard question. I like long workouts, so maybe a long AMRAP. It would probably include running, squat cleans, pull-ups, double unders, and burpees. I would name it “The Best Part of Waking Up” (my last name is Folger).

What advice would you offer to someone interested, but intimidated to try CrossFit?  ANYONE can do it! You just need to be willing to try. Hyper is the perfect place to start, because the coaches are willing to modify any workout to meet your needs and make sure you stay healthy enough to come back again and again. And once you start, you won’t want to stop!

Any additional comments you would like to share? Thank you to the Hyper coaches for their support and to the Hyper members for welcoming me with open arms!

WODs for 7/3/17-7/8/17

7/3

Warm-Up

-200 m Run
-10 G/H bridges
-15 sec Plank hold
-15 sec Superman hold
-5 Push up to plus to inch worm stretches
-10 yard Heel scoops
-10 yard Samson stretch
-30 sec Cross arm body stretch
-30 sec Chicken wing stretch
-10 Air squats

Strength/Skill
1. BB Straight Leg DL
3×10
2. GHD Sit-Ups
3×20
3. HSPU Hold
3x30sec

WOD

For Time
100 cal Row
80 KB swing (55/35/20)
60 Push ups
40 T2B
20 Power Snatches (95/65/45)

 

7/4

Warm-Up

-7 Ring row squeezes
-10 Air squats
-10 yard Heel scoops
-10 yard Walking quad
-10 yard Toe walks
-8 HRPU
-30 sec Lat stretch
-30 sec Chest stretch

Strength/Skill

N/A

WOD

3- Parts of the Constitution= Rounds For Time

7- Month= 7 C2B pull ups
4- Day= 400 m run
17- Year= 17 bar facing burpees
76- Year= 76 DU
56- Delegates that signed= 56 Air squats
13- States in the Union= 13 Thrusters (115/80/55)

 

7/5

Warm-Up

-10 Hip thruster on bench
-2×30 sec seated Thoracic extension
-10 each Quad “Y”
-10 Push up plus
-10 Ring row squeeze
-30 sec Lat stretch
-10 yard Samson stretch
-2×10 sec Hollow hold

Strength/Skill

EMOM 10
-1’&6: 30 Rotational MB Scoop Toss (20/14)
-2’&7′: 30 sec Hollow Hold
-3’&8′: 30 Knee Tucks
-4’&9′: 30 MB Russian Twists
-5’&10′:30 Plank to Push-ups

WOD

Set 1
3 Rounds
6 Snatches (95/65)
6 OHS

Set 2
3 Rounds
4 Snatches (115/85)
4 OHS

Set 3
3 Rounds
2 Snatches (145/105)
2 OHS

*After each set change weights and complete 15 pushups with hands on barbell

 

7/6

Warm-Up

-10 Push up w/plus
-5 yard Inch worm
-5 yard Side lunges
-10 yard Samson stretch
-2×10 sec Hollow hold
-5 each Single leg bridge
-2×10 mod Skin the cat stretch
-30 sec Chest stretch
-10 yard Heel scoops

Strength/Skill

KB Push Press
3x AHAP til failure (min 4 reps)
–superset–
KB Front Rack Lunges
3×10 each leg

WOD

4 RFT
10 Power Cleans (155/105/75)
10 Ring Dips
20 Abmat Sit ups
200 m run

 

7/7

Warm-Up

-10 Air squat
-10 Hip thruster
-10 Pike push up
-5 yard Inch worm stretch
-2×10 sec each Plank and side plank hold
-10 yard Walking quad
-10 yard Butt kick march
-10 yard Heel scoops
-30 sec each Cross arm body stretch

Strength/Skill

For Load: 20 min Time Cap
1 DL + 1 Hang Squat Clean + 1 Squat Clean

WOD

EMOM 12
Even min: 25 Wall balls (20/14/12)
Odd: 15 Burpees

 

7/8

WOD

“Roy”
5 Rounds For Time
15 Deadlift (225/155 lbs)
20 Box Jumps (24/20 in)
25 Pull-Ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.