02/19/2019
Strength/Skill
Complex
5 rounds @ 2:00
2 Power Cleans+2 Front Squats+2 S2OH
Add weight/round
WOD
AMRAP 15
10 Thrusters (95/65)
10 Toes to Bar
40 Double Unders
Post: Rounds + Reps
02/18/2019
Strength/Skill
For Time
2000m Row
WOD
TABATA 1
A. Russian KBS (55/35)
30-20-10
B. DUs/SUs x3
REST 1 minute
TABATA 2
A. Row 250m-200m-150m
B. Burpees
REST 1 minute
TABATA 3
A. Cal Bike 16/14-12/10-10/8
B. MB Russian Twists (20/14)
02/16/2019
HERO WOD
“CHAD”
1000 Step-up step downs to a 20” box with a 45lb/35lb load
Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.
CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral, his wife mentioned that he did 1000 step ups for time with a 45-pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”
From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.”
02/15/2019
Strength/Skill
A1. Snatch grip Deadlift
4 Rounds @ 2:00
3-3-3-3
Add weight per round
A2. 4-6 reps per arm SA Bent over row tempo 31X1
WOD
AMRAP 20
400 m row
30 DU
20 HRPU
10 Deadlift (185/125)
02/14/2019
Strength/Skill
Squat clean
5×3 @ 70-80% of C&J 1RM
3-3-3-3-3 @ 1:30
Same weight each round
WOD
3 RFT
21 Sit-ups
18 Box jumps (24/20)
15 Squat cleans (115/75)
12 T2B
9 HSPU
Post: Time
(RX+ GHD sit-ups, squat cleans at 135/95, strict HSPU)
02/13/2019
Strength/Skill
5 Rounds @2:30
A1. Weighted (Barbell) Good mornings
8-8-8-8-8
Add weight/round
A2. 8 Reps KB/DB Deadlift (2 DB or KB – per hand) KB/DB (AHAP)
WOD
AMRAP 30
9-6-3 Power Clean (135/95)
3-2-1 Bar MU
02/12/2019
Strength/Skill
A1. Behind the neck Split OR Push Jerk
4 Rounds @ 2:00
2-2-2-2
A2. Max unbroken strict pull ups
WOD
10 RFT
10 DBall OTS (50/35)
10 DBall S2O2S
10 DBall facing burpees
10 Cal bike
*35 min Time Cap
02/11/2019
Strength/Skill
Tempo Back squats 33X1
5 Rounds @ 2:00
3-3-3-3-3
WOD
For Time
5-4-3-2-1
Rope climbs
15 Thrusters (50/35)
*25 min cap
Tony Tedesco
Hometown: Burlington, NJ
What do you do to pay your bills? Export heavy duty truck parts.
How did you learn about CrossFit and how did you end up in our awesome Box? My beautiful wife Heather has been a boot camp member for almost two years now. She would always tell me how nice the coaches were and that I should give it a try. It’s been great ever since.
What do you like most about being a FIT member (Hyper CrossFIT Athlete)? I needed a place to relieve some stress, and to lose a little bit of body fat. From day one the coaches and members have been very nice and more than helpful which makes it a very enjoyable place to be a part of.
What is your proudest moment/biggest accomplishment since you started? Getting my bar muscle ups and overall stamina.
What are you still working on to achieve? Ring muscle up, double unders and handstand walks, lol.
Tell us one random fact about yourself that has nothing to do with CrossFit? I have hidden dance moves, AKA John Travolta!
What is your favorite WOD or benchmark? The Hero WODs
If you created a WOD and named it after yourself, what would it be? “Freestyle Frenzy” The WOD would have to include some box jumps, muscle ups, toes to bar, kettlebell swings, deadlifts, cleans, back squat and of course rowing.
What advice would you offer to someone interested, but intimidated to try CrossFit? Don’t feel intimated. Go at your own pace and if you can’t do RX, just scale it back to where you feel comfortable. No one is judgemental.
Any additional comments you would like to share? I would like to thank all the coaches for choosing me and I look forward to many more years ahead of being sore with many good friends!
02/09/2019
Partner Wod
For Time
75 Front Rack Walking Lunges (115/75)
150 Calorie Row
*20 min time cap
Then, 15 minutes to establish a single bar partner Max 5 Rep Deadlift
MUST BE TNG