Month: March 2016

WOD – 3/24/2016

16.5 will be announced at 8pm on Thursday night on the Games site!  We will be streaming it at SOAR as well.  Anyone is welcome to come watch and/or do the workout after the announcement!  BIRTHFIT Hawthorne is about to launch!  The Grand Opening Power Hour will be on Saturday, March 26th at 2pm at SOAR.   For …
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WOD – 3/23/2016

STRENGTH Front Squat 2-2-2-2-2 This should be five heavy sets of 2.  Every set should be within 10lbs of each other.  Rest 2-3 minutes between.  Do not count warm-up sets.  Weight will be around 85% your 1RM. ACCESSORY 4 Rounds NOT for Time: Goodmorning x 15 (add weight) rest 60-90s Hollow Rocks x 15 Rest …
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WOD – 3/22/2016

SKILL/STRENGTH Every 2 minutes x 4 – Max STRICT Chest-to-Bar Pull-Ups WOD AMRAP 20 Minutes: 100 Push Press 95/65 100 Box Jumps 24/20″ 100 Russian Swings 70/53 100 Toes to Bar Post scores to TrainHeroic.

WOD – 3/21/2016

SKILL/STRENGTH EMOM x 8:  Go as Heavy as Possible 1 Power Snatch + 1 Hang (squat) Snatch + 1 Overhead Squat WOD AMRAP 7 Minutes: 5 Power Snatches 135/95 10 Burpees Over the Bar EXTRA Abs Post scores to TrainHeroic.

WOD – 3/19/2016

WOD 100 Double-Unders then 5 Rounds of: 6 Box Jumps 30/24 12 KB Snatches 53/35 18 Sit-Ups then 100 Double-Unders Post scores to TrainHeroic.


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Hawthorne, NJ 07506

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