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WOD 10-8-2013

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WODing while traveling is way easier than you think. If your hotel has a fitness center worth a dime, even better. Likely, they won’t have free weights though. USE YOUR BODY 🙂 Air squats, push ups, sit ups, burpees, pistols, walking lunges, v-ups, inch worms, dips (on a bench)… bonus points if you travel with a jump rope, kettlebell, or medicine ball. At that point, this list expands immensely!

Strength: Bench press 5x10reps at 70%, 1-2 min rest between rounds

WOD: “Trunk Tuesday”
15min AMRAP
– 30 double unders
– 15 v-ups
– 10 pistols ea leg
– 5 OHS (95/65)

WOD 10-7-2013

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Prepping for Rally in the Valley! 2 weeks away, our competitors are going strong.

Strength: 8 minutes EMOM 4 Thrusters (155/110)

WOD: “Run Very Fast”
– 50m sprint
– 50m broad jump
– 50m sprint
– 20 air squats
– 50m sprint
– 20 KBS
– 50m sprint
– 20 air squats
– 50m sprint
– 50m broad jump
-50m sprint

WOD 10-5-2013

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Trainer Bonnie is up at CrossFit 908 judging the Garden State Open! Good luck to all athletes competing 🙂

Partner WOD: “P”
– 200m Partner carry
– 10 Partner deadlift (80% max lowest max)
– 20 Pull ups
– 10 Partner deadlift
– 20 Push ups
– 10 Partner deadlift
– 20 Pistols
– 200m Partner carry

WOD 9-15-2013

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Open Gym 

“The Don” Mainsite WOD Wednesday, Sept 11th
– 66 deadlift at 110/75lbs
– 66 box jumps at 24″/20″
– 66 kettlebell swings at 1.5/1 pood
– 66 knees to elbow
– 66 sit ups
– 66 pull ups
– 66 thrusters 55/45lbs
– 66 wallball 20/14lbs at 10’/9′
– 66 burpees
– 66 double unders

WOD 9-14-2013

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“CinHel Sandwich”
5 reps of pull-up
10 reps of push-up (hand release)
15 reps of air squat
200 m run
21 reps of kettlebell swing at 1.5/1 pood
12 reps of pull-up
400 m run
12 reps of pull-up
21 reps of kettlebell swing at 1.5/1 pood
200 m run
15 reps of air squat
10 reps of push-up (hand release)
5 reps of pull-up