01/23/2019

Strength/Skill

Snatch
6 Rounds @ 2mins
3-3-2-2-1-1

Start @ 70%-75% then add weight/round

WOD

At 0:00
Row 1000m for Time
Row finish-14:00
AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
14:00-15:00 Rest
15:00-25:00 Find 1RM Snatch

01/22/2019

Strength/Skill

Bench Press
6 Rounds @ 2min
10-10-8-8-6-6
Start @ 50%-55%

Add weight/round

WOD

5 RFT
5 Cleans (135/95)
10 Bench Press  
15 KBS (50/35)
20 Sit-ups
25/20 Cal Row

Rx+ 155/105
KBS (70/55)
GHD Sit-ups

01/21/2019

Strength/Skill

Deadlift 5×5
5 Rounds @ 2:30
5-5-5-5-5

Add weight/round

WOD

AMRAP 15
12/10 Cal Bike
10 KB Bent over Rows 5/side (55/35)
10 Single Leg V-Ups
21-15-9 Burpees
Complete set of reps after each round

 

01/18/2019

Strength/Skill

OH Squat 1 RM
6 Rounds @ 1:30
4-2-1-1-1-1

WOD

AMRAP 20
25-ft.OH Walking lunge (95/65)
8 Burpees
25 ft. Walking lunge (95/65)
8 C2B Pull-ups

01/14/2019

Strength/Skill

Back Squat 5×2
5 Rounds @ 2 min
2-2-2-2-2

Add weight/round

WOD

For Time
15-12-9-6-3
Cal Bike
150-120-90-60-30
Double Unders (SUx3)
Then: 2000 m Row

 

01/11/2019

Strength/Skill

EMOM 10
Odd: 1 Power Snatch
Even: 1 Squat Snatch

Add weight/round

WOD

10 RFT
5 Bar 
MUs
6 Pistols (3/leg)
7 Power Snatches (75/55)

 

Sharon Dills

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hometown:  Burlington, NJ

What do you do to pay your bills? School Counselor

How did you learn about CrossFit and how did you end up in our awesome Box?  I began CrossFit about 5 years ago and instantly became addicted to it. CrossFit ended up filling the void of not playing college soccer anymore. Everyday is a new day when Crossfitting and it quickly made me realize that regardless of your level or strength there is always room for improvement! I have been at Hyper CrossFIT for a little over a year now and I enjoy the community and workouts!

What do you like most about being a FIT member (Hyper CrossFIT Athlete)?  I enjoy coming into Hyper every week and working on something new and challenging everyday. The workouts are never easy and always pushing me to my limits. It always gives me a sense of satisfaction. The coaching staff is helpful, welcoming, and always working on improving everyone on their techniques. I am extremely competitive and I love that I am able to work out with my husband, brother, and friends at the gym!

What is your proudest moment/biggest accomplishment since you started?  My proudest moment in CrossFit would have to be achieving a Ring Muscle-Up.

What are you still working on to achieve?  The nice part about CrossFit is that each and everyday you walk in you are always working to achieve better or be a better you. Some days might be harder than others but overall each day is an accomplishment. I am still working to achieve a bar muscle-up, PR’ing different lifts, and to be faster, more efficient with different movements and workouts.

Tell us one random fact about yourself that has nothing to do with CrossFit?  One random fact about myself would be that I enjoy crafting and am thoroughly obsessed with Chip and Joanna Gaines from Fixer Upper.

What is your favorite WOD or benchmark? My favorite Benchmark would have to be “Grace” (30 Clean and Jerks) because it is quick and you are constantly able to push and pace yourself each time you complete it.

If you created a WOD and named it after yourself, what would it be?  Strength – Benching! Movements like sit-ups, cleans, kettlebell swings, and rowing are my favorite movements. I prefer completing WODs that have rounds because then I feel like there is an end in sight rather than just killing time.

What advice would you offer to someone interested, but intimidated to try CrossFit? Any new Crossfitter should know that each and every day is challenging to all regardless of what level you are at. It is a fantastic community where you are cheered on and pushed to your limits on a day to day basis. The best part about CrossFit is that it’s only an hour long and you get an intense workout out of it.

Any additional comments you would like to share? Hyper CrossFIT is a joy to be a part of! Thank you for having me and my family! 🙂
Also….I guess I can officially announce that I am pregnant so it will be fun to see how my body changes and how different working out will be! I will be working out for two and carrying a personal weight everyday for the next few months! Anything is possible with CrossFit!