Yearly Archives: 2008

Focus: CardioWarm-up: 2 Rounds CrossFit Warm-up @ 10 reps plus 100 jump rope stepsSkill/Specific Warm-up: Review WOD exercisesWOD: Daniel:* 50 Pull-ups* 400 meter run* 95 pound Thruster, 21 reps* 800 meter run* 95 pound Thruster, 21 reps* 400 meter run* 50 Pull-ups This an article footer

Focus: CardioWarm-up: 2 Rounds @ 12 reps of CrossFit Warm-upSkill/Specific Warm-up: Review WODWOD: 5 Rounds:15 Sec DB Shoulder Press15 Sec Rest in the up position15 Sec DB Shoulder Press15 Sec Rest/transfer to next exercise===15 Sec Barbell back squat15 Sec Rest in the down position15 Sec Barbell back squat15 Sec Rest/transfer […]

Focus: Power/StrengthWarm-up: 100 Jump Rope Steps3 rounds: 5 x Strict pull-ups6 x Hindu push-ups7 x OHS (5 sec. sit in with dowel)8 x Good Mornings with dowelSkill/Specific Warm-up: Power Cleans + Push JerkWOD: 50 Burpees for time This an article footer

Focus: IntervalWarm-up:400 M Run then 10 each of the following:Pull-ups, Push-ups, Sit-ups, Good Mornings, Overhead Squat with dowel (sec sit-in), Samson LungeSkill/Specific Warm-up: N/AWOD:2 Man Teams:One team member is working while the other member is resting2 x 800 Meter Run (1 per team member)4 x 8 Clavicle-High Pull-ups or 4 […]

Focus: cardioWarm-up: 1 Round CrossFit Warm-up:400 M Run then 12 each of the following:Pull-ups, Dips, Hollow Rock, Good Mornings, Overhead Squat, Samson Lunge, Tuck JumpsSkill/Specific Warm-up: Review SnatchWOD: 5 Rounds for time:15 x 1 Arm Dumbbell Snatch (left arm)20 x Push Ups15 x 1 Arm Dumbbell Snatch (right arm)30 x […]

Focus: StrengthWarm-up: 50 Jump Rope StepsShoulder Exercises and Shoulder Mobility50 Jump Rope Steps12 Single-leg DB DL (on each leg)12 Weighted Sit-ups12 DB ThrustersSkill/Specific Warm-up: 7 x 5 Front SquatWOD: 21, 15, 9Push PressDouble-Unders This an article footer

Saturday, Nov. 22 – 9 AM: Workout at Sequoia H.S. Saturday, Nov. 22 – CANCELLED: First Annual Mad Dawg Weightlifting Meet. I am too maxed out right now, we will have this next year. Thursday, Nov. 27 – 9 AM: Thanksgiving Day Workout at Edgewood Park Friday, Nov. 27: Closed […]

Steve Liberati, of Steve’s Club, has developed called PaleoKits. The kits consist of grassfed jerky, dried fruit and nuts. Proceeds from the sales of paleo kits go to fund Steve’s Club, a non-profit organization that provides CrossFit training and mentorship to the youth of Camden NJ. How freakin’ easy is […]

[youtube=http://www.youtube.com/watch?v=z7K1bXX26z4]Travis second set of 15 very nice pull-ups late in the workout. Jason got 27 in a row and still managed 16:05 for the whole workout! P.S. OK, misspellings are a little embarrassing… This an article footer

Focus: StrengthWarm-up:Skill/Specific Warm-up: Low Back Squats 10, 5, 4, 3, 2, 1, 20WOD: Cindy 10 Minutes5 x Pull-ups10 x Push-ups15 x Squats This an article footer