01/19/2018

Strength Cycle – Week 3

 


Imitation Snatch Complex

Hang Snatch From Above Knee 3×5 @50%
Snatch 3×3 @60%
Snatch Pull From Floor 3×5 @70

WOD

6 RFT

 


8 KB Thrusters (4 each arm) (55/35/20)
10 Ring Push ups

Cash Out: Back Squat 3×5

01/18/2018

Strength Cycle – Week 3

 


Imitation Clean Complex

Full Hang Clean 3×3 @50%
Clean and Jerk 3×2 @60%
Clean and Pull 3×3 @70%

WOD

4 RFT

 


10 DB Alternating lunges (50/3525)
10 Toes to KB
30 DU

Cash Out: Front Squat 3×5

01/17/2018

Strength Cycle – Week 3

WOD

 


2009 CrossFit Games Chipper

15 Clean (155/105)
30 T2B
30 Box Jumps (24/20)
15 Muscle Ups (Females: 10)
30 DB Push Press (40/25)
30 DU
15 Thrusters (135/95)
30 Pull ups
30 Burpees
300ft. OH Walking Plate Lunges (45/25)

01/16/2018

Strength Cycle – Week 3

 


Imitation Snatch Complex

Power Snatch 3×2 @70%
Snatch 3×1 @80%
Snatch Pull From Floor 3×2

WOD

AMRAP 10

 


15 Wall balls (20/14/12)
6 HSPU
2 Rope climbs

Cash Out: OHS 3×5

01/15/2018

Strength Cycle – Week 3

 


Imitation Clean Complex

Power Clean 3×3 @70%
Clean and Jerk 3×2 @80%
Clean Pull From Deficit 3×3 @90%

WOD

For time

 


500 m row
20 Burpees over the rower (during a 2 min rest interval)
500 m row

 


Cash Out: RDL 3×5

 

01/13/2018


“The Hateful 8”
8 RFT
8 Push ups
8 GHD Sit ups
8 Air Squats
8 Pull ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65)
8 Shoulder-to-Overheads (95/65)
8 calorie Row

Amanda Thompson

 

Congratulations to Amanda Thompson who is January’s Athlete of the Month. Read more about how CrossFit and the community, who she now calls family, has impacted her life.

Hometown: Willingboro, NJ

What do you do to pay your bills? Director of Operations

How did you learn about CrossFit and how did you end up in our awesome Box?  A friend recommended CrossFit as a way to get in shape. I was intimidated to try it, as I was very out of shape when I started. I finally got up the nerve to try it out so I searched the internet for local boxes. When I came to Hyper CrossFIT everyone was so friendly and encouraging I knew this was the place for me. The workouts can be intimidating, but it is so comforting to know that everyone cheers for each other.

What do you like most about being a FIT member (Hyper CrossFIT Athlete)? I love that I see improvement little by little every day. I also love how warm and welcoming everyone is. On several occasions I’ve even had other crossfitters come back to finish the WOD with me so I would finish strong. That is amazing!

What is your proudest moment/biggest accomplishment since you started? When I started I couldn’t even run across the street and back. When I did “Murph” in May I was able to run the entire first mile without stopping. That was HUGE for me. I’m still a slow runner but I can usually complete all of the running in the WODs.

What are you still working on to achieve?  Plenty! I would love to get double unders and an unassisted pull up. And maybe run an entire 5K next year 🙂

Tell us one random fact about yourself that has nothing to do with CrossFit.  I lived in Japan for 5 years in my early 20’s.

What is your favorite WOD or benchmark?   I remember doing “Zeus ” and it was brutal, but I felt pretty good after I finished it 🙂

If you created a WOD and named it after yourself, what would it be? 

“The Wonder Woman”
I like AMRAPs because everyone finishes at the same time 🙂
18min -20 min is good
I would include:
200m Row
Ground to Overhead
Overhead Squat (superset them)
Situps
Ring Rows
Slam Balls
Knees to Elbows

What advice would you offer to someone interested, but intimidated to try CrossFit?  There really is a modification for everything! You do NOT have to be in shape to start it.

Any additional comments you would like to share?  I am humbled by this honor. I have been able to do so many active things this year because of Crossfit. I love the people and the encouragement. 2017 was a much happier and healthier year for me and I know that is is in large part due to Crossfit.

01/12/2018

Strength Cycle – Week 2

 


Imitation Clean Complex

Hang Clean From Below Knee 3×5 @45%
Clean and Jerk 3×3 @55%
Clean Pull From Floor 3×2 @65%

WOD

AMRAP 12

 


5 HSPU
Shuttle sprint (cross turf to acumulate 75yds)
10 Slam balls (50/35/25)
15 yd HS walk (scaled=bear crawl)

Cash Out: Front Squat 3×5

01/11/2018

Strength Cycle – Week 2

 


Imitation Snatch Complex

Full Snatch From High Blocks 3×3 @45%
Snatch 3×2 @55%
Snatch Pull From Deficit 3×3 @65%

WOD

3 RFT

 


15 KBS (70/55/35)
10 Burpees
5 MU

Cash Out: Back Squat 3×5

01/10/2018

Strength Cycle – Week 2

 


Cash-in: 1 minute Plank
3 Rounds
-10 V ups
-20 Abmat Sit up
-30 sec Superman Hold
-10 Pointers/Bird Dog (L+R=1)
-20 Supermans
-30 sec Hollow Rock
Cash out: 1 minute Plank

WOD

For time

 


20 Wall balls (20/14/12)
4 rounds of “Chief”
20 Wall balls (20/14/12)
4 rounds of “Chief”
20 Wall balls (20/14/12)

“Chief” – 3 Power Cleans (135/95 lbs), 6 Push ups, 9 Air Squats