Month: June 2014

WOD – 6/6/2014

Team WOD 5 Rounds of: 20 Deadlifts 185/125 20 Toes to Bar then…Row 1000m as fast as possible. This is a 2 person team wod.  Only one person working at a time.  By yourself?  Cut reps/meters in half.  Team of 3?  30 reps and 1500m. Post times to comments.

WOD – 6/5/2014

WOD “KAREN” 150 Wallballs for time 20/14lbs This is another day to PR!  All those Front Squats over the past 8 weeks will help!  Each class will be split in two so you can have a counter. Post times to comments.   Unbroken Karen…it can be done!

WOD – 6/4/2014

SKILL Skin the Cats – 10-15 minutes of play Power Clean – patience during the second pull.  A good amount of us pull early which causes the bar to get away from us.  The further the bar gets away from our center of mass, the heavier and harder to control it will be. WOD 50 …
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WOD – 6/3/2014

Shoulder PreHab 3 Rounds, 10-15 reps, NOT for time: Banded Face Pulls – Pause for a 1 count with your shoulder blades pulled together. Scapular Wall Slides Scap Push-Ups – no elbow bend! WOD 4 Rounds for Time: 400m 20 Burpees This is a “cardio” workout, rest as little as possible and keep moving at …
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WOD – 6/2/2014

WOD “Fran” 21-15-9 Thrusters 95/65lbs Pull-Ups Scale so you finish in under 7 minutes.  We will be running two heats during each class so you can have someone count reps for you.


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Hawthorne, NJ 07506

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