WODs for 8/28/17-9/2/17

8/28

Warm-up

-200m Run
-15s each plank, side plank hold
-10 g/ h bridges
-10 Push up into plus
-30s each side Windmill
-10 yard Inverted hamstring
-10 Multi position squat
-10 yard Walking quad into high kick
-30s each Chest stretch
-5 Ring row squeezes

Strength/Skill

Band Assisted Nordic Hamstring Curl 2×10 Back Squat 5×8 @65%

WOD

AMRAP 15
400m Run
30 Deficit Push ups (45# plate)
20 Front Rack Lunges (95/65/45)
10 Pull ups

 

8/29

Warm-up

– 200m Run
-10s Hollow hang
-10 yard Quad to high kick
-10 each Leg swings
-10 Pike push up
-30s each Chicken wing stretch
-10 yards Samson stretch
-30s each Wrist stretch

Strength/Skill

Partner KB Farmer Carry

2x400m (70/55/45)

WOD

Partner WOD: 3 RFT
Partner 1: 500m Row
Partner 2: 10 Deadlifts (185/135/95), 10 HSPU, 10 Abmat Sit ups

 

8/30

Warm-up

-10 steps each Burgener
-10 Push up to plus
-5 Ring row squeeze
-30s each Lat stretch
-5 each Prone “”y””
-10 Squats
-10 yard Walking quad
-30s each Calf stretch
-5 steps Burgerner

Strength/Skill

Snatch Grip Shrug Pull
2×5 @100% 1RM
Snatch Grip High Pull
2×5 @75%
Snatch
5 @55%; 5 @60%; 5 @65%

WOD

For Time:
100 DU
30 Power Snatches (115/80/55)
50 Wall balls (20/14/12)
30 Bar over burpees
100 DU

 

8/31

Warm-up

-2x15s plank hold
-10 squats
-10 yard heel scoops
-10 each leg swings (f,s)
-10 yard walking quad
-10 yard high knee pull
-10 yard high knee skip
-10 yard butt kick march
-10 yard heel raises
-10 push up to plus
-10 scap pull up

Strength/Skill

EMOM 10

100yd Sprint

WOD

AMRAP 15
-10 Cleans (135/95/65)
-5 Push Presses (135/95/65)
-10 KBS (70/55/35)
-5 Pull-Ups

 

9/1

Warm-up

-300m row
-10 total Single leg G/H bridge
-5 Eccentric ring rows
-5 Pull up
-30s each Lat stretch
-30s each Chicken wing stretch
-10 yard Samson stretch
-10 yard Walking quad to high kick

Strength/Skill

For Load: 20min Cap

5yd Sled Pull w/ Rope + 5yd Sled Push

WOD

EMOM 20
Minute 1: Max T2B
Minute 2: Max DB snatches (55/35)
Minute 3: Front Squats (115/80/55)
Minute 4: Rest

 

9/2

Strength/Skill

2500m Row

WOD

Hero WOD “Dunn”

Complete as many rounds as possible in 19 minutes of:
3 MU
1 Shuttle sprint, 5 yards, 10 yards, 15 yards
6 Burpee box jump overs  (20/18)

On the burpees, jump over the box without touching it.

WODs for 8/21/17-8/26/17

8/21

Warm-up

-10 ring rows
-5 scap pull ups
-30s each lat stretch
-30s wrist stretch
-2x10s hollow hold
-30s cross arm body shoulder stretch
-10 yard heel raises
-10 yard Samson
-5 yard inch worm

Strength/Skill

Pull-up Technique & Modifications

-Strict
-Kipping
-Butterfly

WOD

Tabata:

DU
Dball Sit up (25/20/15)
Ring dips
KBS [55/35/20]

**Stay at each station for 4 minutes/8 rounds before rotating to next station.
***Rest 1 minute between stations

 

8/22

Warm-up

-15s each: plank, superman, each side plank hold
-30s frog stretch
-1 min each FR lat
-2x30s FR thoracic extension
-10 yard walking quad to high kick
-10 squat to power jump

Strength/Skill

DB Snatch
4×10 AHAP
–superset–
HSPU
4×10

WOD

AMRAP 10
-6 Box jumps (30/24/20)
-6 Snatches (125/85/60)
-6 Bar facing burpees

 

8/23

Warm-up

-row 200m
-2x15s plank hold
-10 yard heel scoops
-10 yard Samson + twist
-10g/h bridges
-30s seated glute stretch
-10 ring rows

Strength/Skill

EMOM 12
Minute 1: 20 Supermans w/ 1 sec pause
Minute 2: 30sec Superman hold
Minute 3: 20 Hollow Rocks
Minute 4: 30sec Hollow hold

WOD

4 RFT
-400m run
-25 Air squats
-15 Deadlift (185/135/95)

 

8/24

Warm-up

-Run 200m
-1 min each FR quad
-2x10s each Hollow hold and each side plank hold
-30s Pigeon stretch
-30s each Windmill stretch
-10 Single leg hip thruster on bench
-10 Multi position squat
-5 Scap pull ups
-5 Push up plus
-10 Pass thru pvc
-5x each Step Burgener Warm-up

teps each burgener

Strength/Skill

N/A

WOD

Big Clean Complex: 6x

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

 

8/25

Warm-up

-10 Push ups
-5 yd Push up plus only to inch worm stretches
-7 Quad “y”
-10 each Diagonal pattern metal plate
-30s Clasp hands behind back stretch
-10 yd Samson
-10 yd High kicks
-30s each Wrist stretch

Strength/Skill

Incline BB Bench Press
8, 8, 6, 6, 4, 4

WOD

AMRAP 22
-500m row
-20 T2B
-2 Rope climbs

 

8/26

WOD

Hero WOD “Hammer”
5 RFT
-5 Power Clean (135/95)
-10 Front Squat
-5 Jerk
-20 Pull up
**90 seconds rest

WODs for 8/14/17-8/19/17

8/14

Warm-up

-200m Run
-10 total single leg g/h bridges
-2x15s plank hold
-30s frog stretch
-10 each shoulder diagonal patterns
-10 Ring rows
-10 yard quad
-10 yard inverted hamstring
-2×10 kipping swings

Strength/Skill

Double KB DL + Double KB Clean
+ KB Front Rack Reverse Lunge (per leg)

5 x 7 + 5 + 3

WOD

AMRAP 12
5 Front Squat from the ground (135/95/65)
10 Knee slams (40/25/15)
15 Squat snatch (115/80/55)
20 Slam Ball V-ups (AHAP)

 

8/15

Warm-up

-300m Row
-10 hip thrusters (on bench)
-10 push up plus only to pike push up
-30s shoulder stretch across body
-30s hands clasp behind body stretch
-10 yard heel scoops
-10 yard heel raises
-10 yard side lunges

Strength/Skill

Clean + Jerk
5, 3, 1, 1, 1, 1

WOD

3 RFT
-400m run
-25 Wall balls (20/14/12)

 

8/16

Warm-up

-1 round Cindy
-2×10 s each hollow hold, superman hold
-10 g/ h bridges
-30s each windmill stretch
-30s runner lunge stretch
-5 ring row squeezes

Strength/Skill

4x400m Odd Object Carry

*all athletes must have a different object in hand
*all athletes must switch objects between each 400m

WOD

AOTM – Steve Wenger –
“I Plead Not Guilty”
AMRAP 20
1000m row,
THEN
5 deadlifts (315/225/155)
10 box jumps (24/20/18)
15 kettlebell swings (55/35/20)

 

8/17

Warm-up

-10 push ups
-10 pike push ups
-5 yard inchworm stretches
-10 ring rows
-30s lat stretch
-30s wrist stretch
-10 multi position squats

Strength/Skill

DB Press + DB Push Press + DB Push Jerk

5 x 3 + 5 + 7

–Superset with 1 legless Rope Climb from L-sit–

WOD

7 RFT
-7 Push jerks (155/110/75)
-7 C2B pull ups
-7 MB burpees (20/14)

 

8/18

Warm-up

-run 200 m
-2x15s each side plank hold
-30s pigeon stretch
-10 yard heel scoops
-5 yard push up to plus to inchworm stretch
-5 ring row squeezes
-30s each lat stretch
-30s chicken wing stretch
-30s each chest stretch
-10 each half kneel kb press

Strength/Skill

Single Arm Ring Row
5×10 (per arm)
–superset–
Straight Leg DL
5×15

WOD

OTM for 25 minutes
1: 15 Burpees
2: 15 HRPU
3: 15 SDLHP (75/55/35)
4: 15 Push press (75/55/35)
5: 45yd Bear crawl

 

8/19

Strength/Skill

1 Mile run (10min cap)

WOD

“ONE BAR, THREE GIRLS” 21-15-9 Reps for Time
Thrusters (135 lbs/95 lbs)
Pull-Ups
Squat Cleans (135 lbs/95 lbs)
Ring Dips
Deadlifts (135 lbs/95 lbs)
Handstand Push-Ups

WODs for 8/7/17-8/12/17

8/7

Warm-up

-300m Run
10 Pike pushes
-10 Multiposition squats
-2x10s Hollow hold
-30s Frog stretch
-10yd Walking quad
-30s Cross arm body shoulder stretch
-30s Wrist stretch
-30s Lat stretch

Strength/Skill

KB Farmers Carry For Distance (70/55/35)

WOD

“Karl Joseph”
21-30-21-15-30-15-9-30-9 Reps for Time
Push Presses (135/95/65)
30 Box Jumps
Overhead Squats (135/95/65)

*20 min time cap

555 Fitness Firefighter Hero WOD: This workout is dedicated to Karl Joseph, FDNY, Engine 207, who was killed on September 11, 2001.

Karl Joseph was a “probie,” a probationary firefighter, at Engine Company 207 in downtown Brooklyn after joining the department in October 2000. The senior guys played pranks on him but he took it well. “When you’re a probie, you really can’t respond back to the veterans,” said Michael Beehler, a firefighter who went through the fire academy with Mr. Joseph and worked with him at 207. “Karl had a way of shrugging off the ribbing. He had a great smile and a great laugh,” Mr. Beehler said. “As far as the job, he was top-notch.”

Mr. Joseph would have turned 26 on Nov. 5. He was a native of Haiti. His parents fled the chaotic country with their nine children to stake their claim in America, said Lucy Bouciquot, a family friend. “He liked Haiti,” she said, “but America was his home.”

 

8/8

Warm-up

-200m Run
-10 Glute-ham bridges
-15s Hollow and superman hold
-30s Pigeon stretch
-10yd Side lunges
-10 Ring rows
-30s Lat stretch
-30s Wrist stretch

-10 Steps each burgner (including muscle snatch)

Strength/Skill

Snatch
5-3-1-1-1-1-1

WOD

7 min AMRAP
Ascending ladder by 3, starting at 3, of:
Power snatch (115/80)
T2B

 

8/9

Warm-up

-10 Push up plus only to pike push up
-5yd Inch worm stretch
-30s Lat stretch
-10 Leg swings per side with rotations
-10 Multi position squats
-10yd Quad stretch
-10yd Heel scoops
-10yd Heel raises

Strength/Skill

Strict Press
1×10
Push Press
8-6-4-2 AHAP

Front Squat
10-8-6-4-2 AHAP

WOD

For Time:

Cash in 400m run

10-9-8-7-6-5-4-3-2-1
Thrusters (95/65/45)
Pull ups

Cash out 400m run

 

8/10

Warm-up

-200m Run
-2x10s Hollow hold
-10g/ h Bridges
-30s Windmill stretch
-10yd Inverted hamstring
-10yd Walking quad to high kick
-10yd High knee pull
-5yd Pike push to inch worm stretches
-30s Chest stretch
-30s Chicken wing stretch

Strength/Skill

5RM Deadlift For Load: 20min Cap

WOD

On a 20 min running clock
10 min EMOM
-2 squat cleans & jerks@ 70/75%
*2 min rest
5 min EMOM
-20 air squats
*1 min rest
2 min Every 30 sec.
-10 push ups

 

8/11

Warm-up

-10 PVC pass-throughs
-10 PVC strict press’s
-7 PVC push press’s
-30s External rotation stretch w/ pvc
-10yd Heel raise walks
-10 Leg swings per side
-30s Calf stretch
-5 Pull ups
-30s Lat stretch
-10yd Walking quad
-10yd High knee pull
-5 Quarter squat to jump to split land

Strength/Skill

Jerk
3 @50%; 3 @60% 2 @70% 2 @80%

WOD

2 Rounds for Time
400m run
4 DB man makers (55/35/20)
6 Dball squat throws (push forward from chest) (50/40/35)
8 HSPU
10 DB snatches (55/35/20)
12 OH walking lunges w/ Dball (50/40/35)
14 Burpee box jump on and overs
16 pistols
18 Dball cleans
20 ab-mat situps

 

8/12

WOD

“Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.
Perform 8 consecutive intervals of each of the following exercises:

Wall-ball (20/14/12)
Sumo deadlift high-pull (75/55/35)
Box Jump (20/18)
Push-press (75/55/35)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.
The score is the total of the weakest scores from the five stations.

Stephen Wenger

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Stephen Wenger is August’s Athlete of the Month.  Read more about the Burlington Native who is always the first to show up to every 5:30AM class at 5AM. He takes the time before the others arrive to do his morning ritual of stretches that will get him primed and ready for the workout of the day (WOD). Read more about Stephen below who shares that anyone can do CrossFit even if you have certain limitations and restrictions. Modification of movements can always help you through any and every WOD.

Hometown: Burlington, NJ

What do you do to pay your bills?  Attorney

How did you learn about CrossFit and how did you end up in our awesome Box?  I had read about Crossfit online and began doing some workouts from the Crossfit site at the gym. I did the Elements classes from a Groupon ad at the Willingboro location, but at the time I couldn’t get the class times to work. After retiring from the police department I had a more flexible schedule and joined the Burlington location.

What do you like most about being a FIT member (Hyper CrossFit Athlete)?  I enjoy the people. Everyone is so friendly. You get to know everyone and get concerned when they aren’t there. It was nice doing a competition and have some of the members show up to cheer you on.

What is your proudest moment/biggest accomplishment since you started?  Handstand push ups. It took me a long time to be able to get upside down.

What are you still working on to achieve? Muscle ups. Just one please.

Tell us one random fact about yourself that has nothing to do with CrossFit. I play bagpipes with the Camden County Emerald Society Pipes and Drums. Our mission is to honor those that have made the ultimate sacrifice.

What is your favorite WOD or benchmark?  I like the Isabel or Grace, because they are just lifting. I have to be careful. Because of my knees, many movements are painful.

If you created a WOD and named it after yourself, what would it be? Call it “I Plead Not Guilty.” I like AMRAPS. Something with a row buy in and then deadlifts, box jumps and kettlebell swings.

What advice would you offer to someone interested, but intimidated to try CrossFit?  When I talk to people about Crossfit they say they can’t because of certain physical limitations. I tell them that there is always a way to modify the exercise to accommodate the limitation. Jump right in, the water’s fine.