WODs for 1/30-2/4



-300m Row
-10 Multi position squat
-15 yd Alternating butt kick pull to hi kick
-15 yd Samson stretch
-15 yd Side lunge
-2x20s Slank hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)


20min to find Back Squat 1RM


800 m run
50 Air squats




-10 g/h bridges
-5 Single leg g/h bridge/ leg
-10 Hip thrusters on bench
-15 yd Inchworm w/ push into down dog and calf stretch
-10 Pass thru pvc
-External rotation stretch
-10 Strict press
-Band shoulder distraction (lat stretch)
-Band cross arm body stretch/ distraction
-20s Pigeon stretch
-10 Kneeling hip hinge to squat land


20min to find Clean and Jerk 1RM


Death By Ball Slam (12 Minute cap)
1 Min = 5 Ball Slams (35/25/20)
2 Min = 6 Ball Slams
* If you fail to get all slam balls you are doing in that particular minute you cut the reps in half and begin counting up again. For example if I am at 12 Ball Slams and don’t make it, The next minute I will do 6 Ball Slams and continue on from 6




-10 Push up with plus
-5 Strict pull ups
-10 Ring row squeezes
-10 D2 shoulder flexion light metal plate
-20s Chest stretch
-30s Band cross arm shoulder distraction
-10 Light band pull apart palm up
-15yd Walking quad stretch
-15yd Walking high knee stretch


20 min to find Bench Press 1RM


18 min. AMRAP
15 Box jumps (24/20)
12 Push press (115/85)
9 T2B
18 min. AMRAP
15 Box jumps (20/18)
12 Push press (75/55)
9 T2B




-Row 200
-10 Multi position squat
-15yd Alternating butt kick pull to hi kick
-5 Strict pull ups
-30s Lat stretch
-2x10s Hollow body hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)


20min to find Front Squat 1RM


-10 yd Handstand walk
-8 Hang power cleans @ 50% of 1RM clean,
-6 Muscle ups




-2 Rounds Cindy
-Foam roll lats: 2x20s each: shoulder blade level, & just below thoracic extension foam roll
-Foam roll calf
-10 Quad “y, i, t”
-15yd Samson stretch
-30s Lunge/ runner stretch
-10 g/h bridge
-10 Kneeling hip hinge to squat land


20 min to find Snatch 1RM


Minute 1: 5 Deadlifts @ 70% of 1RM
Minute 2: 50 Double Unders (scaled 30 DU/90 singles)
Minute 3: 12 Burpees (scaled 10 Burpees)
Minute 4: 15 Calorie Row (scaled 12 calories)
Minute 5: Rest



WOD: Jorge
WOD Type: For Time
30 GHD sit-ups
15 squat cleans 155/110/75
24 GHD sit-ups
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

WODs for 1/16/17-1/21/17



-10 Air squats
-10 Scapular pull ups
-Lat stretch
-7.5yd Walking heel raise
-7.5yd Inchworm with push up to down dog & calf stretch
-15yd Butt kick pull (walking quad stretch)
-10 Good mornings
-2x15s Plank
-Pigeon stretch
-8 Skater squats w/rings


Back Squat
-1×10 @60%; 1×10 @70% 3×8 @80%

Clean & Power Jerk (complex)
-1×5 @60%; 1×5 @70% 3×5 @80%

Clean Pull from below the knee
-3×5 @90%

Bench Press
-1×10 @70%; 3×8 @80%


2000m Row For Time




-Row 250m
-Foam roll inside of quad
-2x15s Side planks
-Frog stretch
-10 Clamshells w/thin band
-Thoracic extension foam roll
-Lat stretch child pose
-10 Band pull aparts
-6 Quadruped “Y”


Front Squat
-1×5 @65%; 1×5 @75%; 1×5@85% 3×4 @90%

Snatch Grip Shrugs
-3×10 @90%

Hang Snatch from above the knee+Snatch (complex)
-1×2 @60%; 1×2 @70%; 4×2 @80%


12 min. AMRAP

-10 Right Arm dumbbell overhead walking lunges (45/35/20)

-20 Ring rows

-10 Left Arm overhead dumbbell lunges




-10 Air squats
-10 Leg swings each: front & side
-Cross body shoulder stretch
-“Chicken wing” stretch
-15yd Samson stretch
-2x15s Side plank
-15yd Heel scoops
-15yd Butt kick pull
-15yd High knee pull


WOD #1

10 min. AMRAP
5 Deadlift (185/135/95)
1 Rope climb
7 Deadlift
1 Rope climb
9 Deadlift
1 Rope climb
11 Deadlift
1 Rope climb
**Add 2 Deadlifts each round until time elapses.

WOD #2


-20 KBS (55/35/20)

-20 HRPU

-20 Dumbbell squats (55/35/25)
-20 Pull ups





-10 Multi position air squats
-10 Push up plus
-10 Ring row squeeze
-15 yd Butt kick
-15 yd High knee march
– PVC External rotation shoulder stretch
-10 PVC strict press
-10 PVC push press


Back Squat
-1×5 @70%; 1×5 @80%; 3×5 @87%

Jerk Dips
-3×4 @95%

-1×3 @60%; 3×4 @75%


Wall balls (20/14/12)
Dumbbell thrusters (55/35/25)




-Burgener warm up, snatch grip, include snatch balance, 5x each step
-Foam roll lat
-Lat stretch
-Quad “i” “y” “t” 5x each
-Calf stretch, leg straight + knee bent
-2x15s Plank
-Pigeon stretch
-6 Single leg glute-ham bridges


Snatch Pull from knee
-3×5 @85%

-1×3 @60%; 1×3 @70%; 1×3 @80%; 2×3 @85%

Clean Pull
-3×5 @80%

Clean & Jerk
-1×3 @60%; 3+1 @70%; 3+1 @80%; 2×3+1 @85%


Core work
2 Rounds
-40 hollow rocks
-30 abmat situps with legs straight, touching toes
-20 floor wipers
-10 K2E



-8 Deadlifts (250/175/125)
-16 Burpees
-3 Rope climbs
-600m run/750 m row

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

WOD’s for 12/26/16-12/31/16



1:30 easy, 0:30 hard until you reach 1,000m


5 RFT: 50-40-30-20-10
Double Unders & Situps




BB Bulgarian Split Squat
-1×10 w/empty bar; 3×6 @(95/65)
BB Hip Thrust
-1×15 w/empty bar; 3×10 @(95/65)


-3 RFT
-12 Pistols 6 each side
-6 C2B
-6 Squat cleans RX- (185/135) Scaled- (155/105)




-10 min to work double unders and triple unders.


20 min. AMRAP
-2 15yd suitcase carries RX- (70/55) Scaled- (55/35)
-4 Squat snatches (80% of 1RM snatch)




-min 1-5: 3 Power Clean & Jerks @70%
-min 6-10: 2 Power Clean & Jerks @80%
-min 11-15: 1 Power Clean & Jerk @90%


For Time
-21 cal row
-45 wall balls (20 /14)
-15 cal row
-45 KB swings (55/35)
-9 cal row
-45 push-ups




60:30 Work:Rest Ratio
-Front Planks
-GHD Sit-ups
-Side Plank w/ Hip Thrust (30 sec each side)
-Flutter Kicks
-6in Leg Raise


6 RFT:
-10 OHS (50% of 1RM OHS)
-10 ring dips
-10 alternating lunge jumps



“New Year’s Eve WOD:

-31 Box jumps (24in/20in) [January]
-29 Thrusters (95/65) [February]
-31 Burpees [March]
-30 Air squats [April]
-31 Push press’s (95/65) lb [May]
-30 Pull-ups [June]
-31 Cleans (95/65) lb [July]
-31 Abmat sit-ups [August]
-30 Back squats (95/65) [September]
-31 Push-up’s [October]
-30 Deadlift’s (95/65) [November]
-31 Double unders [December]

366 reps, 1 for every day in 2016


A) Power Clean-Front squat-Jerk 1+1+1 x 5 warmup to 75%, increase weight with each set work up to AHAP last set

B) 7 RFT:

  • 11 DL at body weight
  • 100 run

Mike Tees

Mike Tees is our new CrossFit Athlete of the Month for January to grace the new year.  Learn more about Mike, the sports fan, downhill skiing addict, financial advisor, and the Hyper CrossFit athlete we are very proud of.  Read on…

Hometown: Burlington, NJ

What do you do to pay your bills? Financial Advisor 

How did you learn about CrossFit and how did you end up in our awesome Box?  I had a few coworkers that were CrossFit athletes.  They would tell me how much they loved working out and going to their box everyday.  My first thought was “Now I cannot understand why these CrossFit guys always workout and that they are a bunch of nuts.  No one can actually ‘love’ working out”….So, I started researching local boxes, because working out at my local gym was becoming extremely BORING. (There were only so many miles I could run on a treadmill and I was not a fan of waiting 20 minutes for a bench to open up.)  What initially drew us to Hyper was that the Box was close to home, the facility looked awesome, and having the open gym was an added bonus.  After a few conversations and negotiations with Yolanda, we were scheduled for our (with my wife, Rachel) Elements Class.

What do you like most about being a FIT member (Hyper CrossFit Athlete)?  The people, both athletes and coaches.  The positive attitude everyone brings to the gym is what keeps us coming back.  The athletes are always helping you to get that extra rep, motivating you through the WODs, and motivating you through that Max Lift.  The coaches are always helping with encouraging words like “Get your head through!” and “Knees out!”. What I like most about Hyper CrossFit is the sense of community, the new friends I’ve made, and knowing that each day I’m going to spend an hour having fun with a group of great people. (That goes for you too, 5:30 AM)

What is your proudest moment/biggest accomplishment since you started?  DOUBLE UNDERS!  After a whole year of getting twisted up in my rope and slapping myself in the shins and back of my neck, I have linked over 100 together.  Figuring out these pesky double unders shaved 15 minutes off my Annie time.

What are you still working on to achieve?  At the top of my “Next Achievements” list are Butterfly Pull-ups, Muscle-ups, and Handstand Walks. My other short term goals include a 175 lb. Snatch, 400 lb. Deadlift, 300 lb. Back Squat, and a 6 minute Fran. I could continue listing items here, but it will begin to look like a child’s Christmas list.

Tell us one random fact about yourself that has nothing to do with CrossFit.  I am a huge fan of outdoor activities like running, mountain biking, hiking, kayaking and most of all skiing.  I’ve skied in Colorado, Utah, California, Montana, Wyoming, British Columbia and all over New England.  I am a fan of pretty much all sports (except Cricket and that’s because I have no clue what those guys are doing on that field).  My rooting interests are with the Philadelphia sports teams.  Lastly, I play Right Wing on a street hockey team and I’m a novice golfer.

What is your favorite WOD or benchmark?  Helen has to be on the top of the list.  Who doesn’t love running, kettle bell swings, and pull-ups? I am also a huge fan of the longer WODs that last 30+ minutes and involve a wide range of movements, like Zeus.

If you created a WOD and named it after yourself, what would it be?  “Tees Me, Please Me.”  It goes like this:

Buy In/Cash Out: 150 Double Unders
*One V-Up for each broken Double Under to be completed before Bear Crawl.
2 Rounds of:
• 30 yd. Bear Crawl
• 25 Front Squats (95/65)
• 20 Ring Dips
• 15 Ground to Overhead
• 10 Toes to Bar
• 5 Rope Climbs

What advice would you offer to someone interested, but intimidated to try CrossFit?  The first time I walked into Hyper for my first Elements Class and I saw the athletes working through a grueling WOD, I turned to my wife and said “Is this what we signed up for?”  I was definitely intimidated, especially when I struggled with all of the basic movements for the first couple months.  My advice is to “Give it a try, you might learn something about yourself and make a few friends along the way.”

Any additional comments you would like to share?  Thank you coaches for the Athlete of the Month nomination.  Also, thank you to my fellow athletes for motivating and pushing me every day.  Let’s lift some weights!

Competition Events Announced!



Cops vs Crossfit


Event 1: 1 RM Deadlift (6 minutes)

  • 3 chances – 1 minute each
  • up to 2 attempts (per minute) only
  • 1 minute mandatory rest and/or change of weight, if needed, between attempts
  • highest weight recorded will be used
  • Weight and height measurements required prior to start.  Scale will be provided.
  • Event score
    • Highest weight – body weight / height by inches x 10
    • rounded to the nearest whole number

Event 2: 10 minute EMOM

  • 10 Kettle Bell Swings (55/35 lbs)
  • 5 Burpees
  • Event score = total reps (highest score = 150)
  • Scaled
    • 35/20 lbs
    • score = total reps x .75 (rounded to the nearest whole number)

Event 3: Death by

  • Ground-to-Overhead (95/65 lbs)
  • Box Jumps (24/20 inches)
  • Event score = total reps
  • Scaled
    • 65/45 lbs
    • 20/18 inches
    • score
      • each modification = less .25 of multiplier
      • e.g.
        • male 65 lbs =  total reps x .75
        • female 45 lbs, 20 inches = total reps x .5
      • rounded to the nearest whole number

Event 4:  Half Cindy – 10 minute AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
  • Event Score = total reps
  • Scaled
    • Banded – only green and blue allowed
    • Ring rows – under ring position only
    • PU on knees
    • score
      • each modification = less .25 of multiplier
      • e.g.
        • 1 green =   total reps x .75
        • 1 green, 1 blue = total reps x .5
        • ring row, on knees = total reps x .5
      • rounded to the nearest whole number


Tracey Ent

Tracey Profile

Tracey Ent, of Burlington, joined the FIT team a little over a year ago. This substitute teacher, mother of three and newcomer to CrossFit, says she learned about the sport through Facebook.

“It looked like something I really wanted to try,” Tracey says, “but I was totally intimidated. From what I could see there were a million things I didn’t know how to do.”

Her sister in law stopped by one day and invited her to try a class at Hyper CrossFIT. The welcoming atmosphere immediately eased her trepidation and after just one class, she was hooked. The people, she says, are what keep her coming back. She loves the constant support and family values that Hyper CrossFIT exudes.  

“All of the members and the coaches cheer each other on,” Tracey says. “You feel like you’re part of a family. It’s just another reason why you want to show up everyday. You get excited for each other when they accomplish new skills or PR a lift. It is definitely one of my favorite parts about being a member of FIT.”

Tracey experienced her first CrossFIT high when she attended a competition with some teammates. While it was more than a little out of her comfort zone, she succeeded and surprised herself after all was said and done. Turns out she never realized how much she was capable of doing.

Her second success revolves around “Grace”. The first time she attempted it, she was able to lift 55 pounds. Just one year later she was able to hit a new PR of 95 pounds, nearly double the weight from her first effort!

“Having Coach Yolanda there that day was awesome,” Tracey says. “She has been one of my biggest supporters and she could see how excited I was.”

Tracey won’t stop there. She is determined to continue improving her skills and getting better.  Right now, she is focused on linking her double unders together and doing a strict pull-up.

Her favorite WOD is “Fran”, primarily because it includes thrusters and pull-ups, which she would also include in her personalized WOD if given the chance to create one. She would call it “Tra-lo,” and would be RFT and include thrusters, sit ups, wall balls and double-unders.

Tracey’s advice for newcomers out there? “Just try it. You will push yourself in a way you never knew you could and accomplish things that will make you so proud of yourself… All while people you’re working out with are cheering you on.  You’ll never know unless you try.”

Wise words from someone who was never an athlete before, and even jokes that she only participated enough times in gym class to get a passing grade… Look at her now: Hyper CrossFIT’s Athlete of the Month.

Keep up the fantastic work, Tracey. We’re so proud to be called your CrossFIT home.

Hyper CrossFit Thanksgiving Get Together


Attention all Hyper CrossFitters!  WOD, FOOD and DRINKS tonight (November 13, 2015).

Just reminding everyone for the get together tonight at FIT, Friday after the evening class. We encourage you to bring your spouses, relatives, friends of any sort, and kids (If you have them. They can run around ’till they pass out).
For dinner, just share $20/adult (kids eat free). We will order food from Jason at Villa’s (pizza, baked ziti, salad etc.). For drinks, it’s BYOB! We will set up tables and boxes (to sit on) at the gym it self. If you still want to bring and share your favorite food, please feel free.
So let’s all party by joining us tonight and have an early Thanksgiving celebration for all our blessings – our family, friends and good health

Cops -vs- Crossfit: A Fundraising Event

Announcing FIT’s Cops -vs- CrossFit FUNdraising Event!

It’s what Cops and CrossFitters have been talking about for a long time now. On the morning of Saturday, December 12th, FIT invites area Police Officers, Hyper CrossFitters, FIT Members, as well as the whole community to come take on the COPS -vs- CROSSFIT Throwdown Challenge: A FUNdraising Event!

WHO: Police Officers, CrossFitters, FIT Members, their family, friends and neighbors

WHAT: COPS -vs- CrossFit Throwdown Challenge: A FUNdraising Event

WHEN: December 12th, 2015 from 9:00 am to Noon

WHERE: FIT, 11 Cadillac Road, Burlington, NJ

HOW: Just show up and be ready to throw down!

WHY: As a unified gesture to honor and remember fallen Law Enforcement Officers who have died while serving and protecting, 100% of the proceeds raised for this fundraiser will be donated to the families of officers who have been killed in the line of duty. FIT supports the Police Unity Tour, a four day fund-raising bicycle ride from Florham Park, NJ to the National Law Enforcement Officers Memorial in Washington, DC.


Registration is available right here online. During registration you’ll be asked whether you want to compete for TEAM COPS or for TEAM CROSSFIT. Cost to participate in the competition is $25. There are 30 available competitor slots, 15 on each team, so participants are asked to please register ahead of time as it will surely fill up fast! You may also be a spectator at no cost, but please feel free to support the cause by making a donation at any monetary level of your choosing. Doors open at 8:00 am on the day of the competition.

Cops love CrossFit and CrossFit loves Cops. What better way to show that brotherly love than with a healthy dose of friendly physical competition? This FUNdraising event will challenge everything you thought was physically possible and push you above and beyond your limits. The Cops think they can win. The CrossFitters think they can win. Won’t it be oh-so-fun to watch and see who ends up being right?

Related events: Competition events announced!

Announcing FRIENDS of FIT Referral Program


FIT is excited to roll out our exclusive FRIENDS OF FIT Referral Program, designed for existing FIT members who enjoy being rewarded for their loyalty and for introducing friends, neighbors and fellow athletes to our state-of-the art training facility.

For a limited time, Friends of FIT will receive perks and discounts for enrolling as a new member between now and November 20th! Here’s how it works: When existing members introduce a friend to the FIT family, everybody wins. The new Friend(s) of FIT will receive a one-month membership at HALF OFF the regular membership price and the referring FIT member will receive up to $20 in cold hard cash!


  • FITness Center Members earn $5 CASH for each Friend of FIT who enrolls
  • Sports Performance Members earn $10 CASH for each Friend of FIT who enrolls
  • CrossFIT Members earn $20 CASH for each Friend of FIT who enrolls


  • New FITness Center Members enroll for just $10 for their first month
  • New Sports Performance Members enroll for 50% off any membership (depending on the type of program and number of classes selected) for their first month
  • New CrossFIT Members enroll for just $75 for their first month
Is this for real? We aren’t even kidding. Just bring some buddies to work out with between now and November 20th, and when they enroll, you’ll walk out with cha-ching in your pocket! True story. Where else can you earn cash just for sharing quality time with your buddies?
FIT offers a wide array of world class services. Here are just a few of the specialized services we offer, all under one roof. We’re pretty sure you don’t want to keep all this good stuff all to yourself:
  • FIT Team Training
  • FIT Sports Performance
  • FIT FITness Center
  • Hyper CrossFIT
  • Group Fitness Events
  • FIT Charitable Events
  • Annual CrossFIT Throwdown
  • In-House Get CHIP Fit Training
  • Nutritional Counseling
  • Scholarship Programs
  • FIT Physical Therapy

Remember, this is a limited time offer, valid from now until November 20th. So refer a friend to FIT today.