10/17/2018

Strength/Skill

Drop Snatch 5×3
5 rounds @ 2:00
Working off Snatch 1 RM
45%-50%-60%-65%-70%

WOD

30 Snatches @ (75/55)
20 Snatches @ (95/65)
10 Snatches @ (115/75)
5 Snatches @ (125/85)
5 Snatches @ (135/95)
5 Snatches @ (155/105)
Then 3 mins to find 1RM

10/16/2018

Strength/Skill

Bench Press 1RM
7  Rounds @ 1:30
4-2-1-1-1-1

WOD

100 Cal Row
AMRAP 15
8 MB Cleans (20/14)
10 KB Swings (50/35)
12 Sit-ups
100 Cal Bike

Post:Time/R+R

10/15/2018

Strength/Skill

SDLHP 5×8
5 Rounds @ 2min
Add weight/round

WOD

AMRAP 15
3 Burpee C2B Pull-ups
6 Burpee Box Jump over (24″/20″)
9 KB SDLHP (55/35)
RX+
3 Burpee MU’s
6 Burpee Box Jump over (30″/24″)
9 KB SDLHP (70/50)

Post: Rounds+Reps

Shekeria Wright

 

Congratulations to Shekeria Wright who is October’s Hyper CrossFIT Athlete of the Month. Shekeria is one of our original Fitness Integrated Therapy (FIT) members from many years ago. She has come back to us full circle now as a CrossFit member and we couldn’t be happier at the level of fitness she is now achieving!

Hometown: Earth

What do you do to pay your bills? AR Medical Administrative Assistant

How did you learn about CrossFit and how did you end up in our awesome Box? I was a member of Fitness Integrate Therapy (FIT) when the facility was located in Willingboro. While watching a t.v. segment about the founder of CrossFit, I became intrigued then did a Google search and found this Box. Basically, the prodigal daughter returned home.

What do you like most about being a FIT member (Hyper CrossFIT Athlete)? Everything including the instructors and members!

What is your proudest moment/biggest accomplishment since you started? I can now run a 400m without stopping. I am the fastest, slowest member here. In my mind, I am Usain Bolt but my mile benchmark tells another story. I can also deadlift 220 lbs!

What are you still working on to achieve? Where do I begin…. rope climb, pull up, muscle up and box jump. Once I hit those goals I will have to retire from CrossFit!

Tell us one random fact about yourself that has nothing to do with CrossFit? I have a rod and 4 screws in my left leg from a car accident. I also plan on Sky-diving in 2019.

What is your favorite WOD or benchmark? My favorite WOD is any that doesn’t include lunges; my knee cartilage has left the building.

If you created a WOD and named it after yourself, what would it be?
“RJS: Run, Jump, Squat
For Time
400m run
50 Sit-ups
300 SU
10 OHS (#65 women)
1000m row

What advice would you offer to someone interested, but intimidated to try CrossFit? It isn’t as scary as it may seem. It will become a habit one will enjoy after taking it a step at a time, day by day. The strong support system at the Box makes it easier as well!

Any additional comments you would like to share? I am beyond thrilled that I didn’t quit and that I gained my confidence back! Come and join us!!!

10/12/2018

Strength/Skill

Clusters 5×3
5 Round @ 2:30
A1. 3 reps Clusters

Add weight per round

WOD

AMRAP 15
3 MUs
6 Pistols (3/leg)
9 Clusters (75/55)

RX+
3 MUs
6 Alt. Pistols (35/20)
9 Clusters (95/65)

10/11/2018

Strength/Skill

Deadlift 4×12
4 Rounds
A1. 12 Deadlifts
A2. 25 Sit-ups

WOD

Floor Press 4×10
4 Rounds
A1. 10 reps add weight per round
A2. 10 reps Windshield wipers
A3. 10 Evil wheels

Post: Last Rounds 10 reps

10/10/2018

Strength/Skill

Strict Press 5×2
5 Rounds @ 1:30 2-2-2-2 2
Then
4 Rounds @ 1:30
Push Press 2-2-1-1

WOD

5 RFT
10 yd loaded Bear Crawl (35/20)
10 SUSD (5/leg) (35/20)
10 yd loaded Bear Crawl  
10 Devil Press (35/20)

Post: Time