Month: August 2016

WOD – 8/26/2016

Don’t forget!  No Open Gym on Saturday from 8am-9am due to BIRTHFIT Hawthorne’s Post Partum Series. WOD As a team of 2, rotating full rounds: Row 250m 10 Wallballs 20/14 20 Rds for time (10 rds each) EXTRA Core Post scores to Train Heroic.

WOD – 8/25/2016

SKILL/STRENGTH 5 x max STRICT Handstand Push-Ups or 5 x 5 Assisted Handstand Push-Ups or 5 x 10 Push-Ups on lowest box possible WOD AMRAP 12 Minutes: 7/7 Kettlebell Push Press 53/35 14 Box Jumps 24/20″ 21 Kettlebell Swings 53/35 EXTRA STRETCH! Post scores to TrainHeroic.

WOD – 8/24/2016

No Open Gym on Saturday from 8am – 9am! STRENGTH/SKILL EMOM x 8:  2 Cleans at 75% WOD 5 Rounds for time: 200m Run 7 Front Squats 155/105 10 Toes to Bar EXTRA Core Post scores to TrainHeroic.

WOD – 8/23/2016

REMINDER:  NO OPEN GYM ON SATURDAY FROM 8AM – 9AM! SKILL Pistols – Accumulate 40-50 reps WOD AMRAP 10 Minutes: 15 Hang Power Snatches 75/55 15 Burpees Rest 3 minutes AMRAP 7 Minutes: 10 Hang Power Snatches 75/55 10 Burpees EXTRA STRETCH! Post scores to TrainHeroic.  

WOD – 8/22/2016

STRENGTH Bench Press – 5×67.5%, 3×76.5%, Max x 85.5% Superset with Weighted Pull-Up x 1 or max strict pull-ups or 5 assisted pull-ups ACCESSORY 4 Rounds of: 1 Arm Strict Press x 10-15 20 Low Band Rows 20 Band Pull-Aparts EXTRA Core Post scores to TrainHeroic.  


Address:

17 Passaic Avenue
Hawthorne, NJ 07506

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