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
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
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
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!!!
WOD
AMRAP 20
CINDY Partner WOD
5 Pull-ups
10 Push-ups
15 Air squats
Post Rounds + reps
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)
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
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
WOD
“The 2’s”
2000 m Row
200 DU’s
2 Mile Run
Strength/Skill
OHS 5 rounds @2 min 10-8-6-4-2
WOD
AMRAP 15
10/8 Calorie Bike
10 yd Front rack walking lunge (95/65)
10 HRPU
Post: Rounds+reps