7/1/2016

ANNOUNCEMENTS

4th of July WOD - 9 am

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

5 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

Clean from pound pads
Take 15 minutes to find a 1-3 Rep Max
Rest ~ 90 seconds

SKILL

Your break should be during the DU

WOD

12 min AMRAP
10 hang cleans 95/65
30 DU
10 Shoulder to overhead 95/65
30 DU

free: kb sdhp 35-18/pike press
comp:135/95

CASH OUT

Ring pull ups
4 sets x 6 reps

MOBILITY

Everything

6/30/2016

ANNOUNCEMENTS

4th of July WOD - 9am

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

3 rds:
10 KB Goblet Squats 53/35
12 HRPU

BUY IN

Push Press
Find 3RM
rest ~90 seconds

SKILL

Work your strength in this wod to move faster.

WOD
 
50-40-30-20-10
Pull Ups
Thrusters 75/45
*Complete with a partner, after every round, run 100m*

free: ring rows, wall balls
comp: chest to bar/95-65

CASH OUT

Handstand holds
4 sets x max hold

MOBILITY

Forearms

6/29/2016

ANNOUNCEMENTS

4th of July WOD -9am 

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

Back Squat
1RM re-test

match or do better then last month!

SKILL

Sprint the last run!

WOD

For Time:
Run 800m
20 HSPU
30 Walking lunges 2 x 35# kb
20 HSPU
Run 800m

free: HRPU
comp: strict/oh plate 45#

CASH OUT

Row 250m x 4
rest as needed

MOBILITY

hamstring strap

6/28/2016

ANNOUNCEMENTS

4th of July WOD - 9am! 

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

3 rds
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
30 sec Plank

then if you finish snatch early, get your heart primed with some cardio prior to starting metcon...its gonna hurt!

BUY IN

Snatch from pound pads
Take 10-15 minutes to find a 1-3 Rep Max
Rest ~ 90 seconds

SKILL

Find your breaks

WOD

EMOTM for 16 minutes
min 1: 30 DU
min 2: 15 KBS 53/35
min 3: 12 Box Jump Overs 24/20
min 4: 8 burpees

free: 50 su/35-18/step overs
comp: 50 DU; 70/53,12 burpees

CASH OUT

Reverse tabata: Ring Dips
:10 on/:20 off for 8 rounds

MOBILITY

Shoulders

6/27/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

3 rds
15-20 DU
10 superman
5 Push Up to downdog
w/ 5 sec hold

BUY IN

Weighted Plank
3 x 45-60sec
ahap

SKILL

No more then 2 sets on WB

WOD

5 rft:
21 wallballs 20/14
200m run
9 knees to midline

free: 14-10/sit ups
comp: ttb

CASH OUT

snatch high pull
3 sets x 3 reps AHAP

MOBILITY

quad roll

6/24/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

3 rds:
5 Hang cleans 45/35
7 BB Strict Press 45/35
9 BB row 45/35

BUY IN

Clean from pound pads
5x3 reps @ 70%
 rest ~90 seconds

SKILL

Squat clean dem bitches.

WOD

4 RFT
12 KBS 35/18
200m run
8 knees to midline
40 DU

free: as RX
comp: 53/35;TTB

CASH OUT

Tempo ring dips
10-15 total reps
hold 2 seconds at top and bottom, break them up any way
Are you getting better at these yet?!?

MOBILITY

Triceps roll

6/23/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

3-5 rds of Cindy

BUY IN

Push Press
1 x 5 @ 75%
2 x 5 @ 80%
1 x 5 @ 85%
rest 1 min

SKILL

Pace yourself, but keep moving

WOD

Granite Games WOD 2
17 minute AMRAP
50 calorie row
50 wall ball shots 20/14
50 shoulder to overhead 95/65
50 box jumps 24/20

free: 14-10/hrpu/step ups
comp: 115/85

*Stagger starts.*

CASH OUT

n/a

MOBILITY

everything

6/22/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

3 rds
30 DU
15 Burpees
1 Wall walk

BUY IN

Back Squat
5 sets x 5 reps @ 83%
rest ~ 2 min

SKILL

Picking deadlift scale

WOD

"Sham"
7 rounds for time:
11 bodyweight deadlifts
100m sprint

free: ring glute bridges or box glute bridge with weight
comp: RX

CASH OUT

Behind the neck Jerk
3 x 3 @ 75%
2 x 3 @ 80%
Rest as needed

MOBILITY

hamstring with strap

6/21/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

3 rds:
8 burpees with
 a jump at the top
12 broad jumps

BUY IN

Snatch from pound pads
5 x 3 reps @ 70%
Rest ~ 90 seconds

SKILL

Burgener

WOD

3 Rounds for Time:
10 burpees over the barbell
15 thrusters 75/45
20 pull ups

free: wallballs 14-10/Ring Rows
comp: 135/95; chest to bar

CASH OUT

3-4 attempts at :30 ring support hold
superset with
5-8 strict-ish pull ups

MOBILITY

couch stretch

6/20/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

4 rds
5 high hang cleans 45/35
5 Push Ups
5 jump air squats

BUY IN

Back Squat
3 sets x 10 reps
@ 73% 1RM
Rest ~ 2 min

SKILL

re-breathing at the top in between squats

WOD

21-15-9
Power Cleans 95/65
Box Dips

*400m Run after each full round

free: Kbs 44-18/HRPU
comp: 135-95/ring dips

CASH OUT

snatch high pull
3 x 3 @ 75%

MOBILITY

traps

6/17/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

5 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

Clean from pound pads
2x3 reps @ 65%
3x3 reps @ 70%
rest ~90 seconds

SKILL

no more then 2 sets on WB

WOD

20 min AMRAP
Teams of 2:
25 wall balls 20/14
15 calorie row
One athlete completes the couplet before tagging off to partner 2

free:goblet squats 35-18
comp: as RX

*if more then 6 people use an assault bike
**if more then 8, run 200m

CASH OUT

n/a

MOBILITY

everything

6/16/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

3 rds
8 sit ups
10 jumping squat jacks
24' inch worm

BUY IN

Push Press
2 sets x 5 reps @75%
2 sets x 5 reps @ 80%
Rest ~ 1 min

SKILL

don't over exert while using the jump rope

WOD

For Time:
100 DU
10 chest to bar
80 DU
20 pull ups
60 DU
40 ring rows

free: singles 1:1/DBL KB row/Ring Row/BB Row
comp: MU/C2B/PU

CASH OUT

3-4 attempts at :30 L-sits
superset with
5-8 strict pull ups

MOBILITY

lats

6/15/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

*general movement prep THEN Squat Then do this amrap prior to hitting the WOD*

5 min amrap:
15 jumping air squats
10 deadlift 75/45
5 push ups (hands on box if they are a weakness)

BUY IN

Back Squat
5 sets x 5 reps
@ 80%
Rest ~ 2 min

SKILL

Deadlift

WOD

3 RFT:
400m run
12 Deadlift from PP 165/115
21 Box Jumps 24/20

**Stand on plates for full ROM if you wish**
free: KB deadlift/step ups
comp: 225/185

CASH OUT

Tempo ring dips
10-15 total reps
hold 2 seconds at top and bottom
Break up into sets any way

MOBILITY

hamstring lax smash

6/14/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

5 rds
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats

BUY IN

Snatch from pound pads
2 x 3 reps @65
3 x 3 reps @70
rest ~90 seconds

SKILL

Only slow down to catch you breath

WOD

30, 20 and 10 reps for time of:
Calories of Rowing on Concept 2
Knees to midline
Thrusters 75/45

*double reps and work with a partner if more peeps then ergs

free: v up sit ups/wall balls 14-10
comp: ttb/95-65

CASH OUT

snatch high pull
2 x 3 @ 70%
1 x 3 @ 73%

MOBILITY

rotator cuff

RESULTS

6/13/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

4 rds:
10 KBS 53/35
15 Box Jump Overs 24/20

BUY IN

Back Squat
3 sets x 10 reps
@ 70% 1RM
Rest ~ 2 min

SKILL

re-breathing at the top in between squats

WOD

Three rounds for time of:
200m run
9 Hang Cleans 115/75
6 pull ups

free: 12 cal row/9 burpees/6 ring rows
comp: 12 cal assault bike/155-105/6 MU

CASH OUT

Jerk - behind the neck
5 x 3 reps @ ~75% 1RM
rest as needed

MOBILITY

traps with lax

6/10/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/11/2016 Bear Down on Addiction - If you didn't sign up, come watch! 2801 Del Laws Rd Bear, DE
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

5 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

Clean from pound pads
5 sets x 3 reps
@ 65% 1 RM
rest ~90 seconds

SKILL

Plan breaks so you have enough time to recover and keep moving


WOD

25 minute partner AMRAP:
(one person working at a time)
100 calorie row
80 front squats 115/75
60 Box Jumps 24/20
40 knees to midline
20 burpee ring pull ups

free: goblet squats 35-18, step ups 20", sit ups
comp: 135-95 FS, 30/24 BJ, T2B, 10 MU

CASH OUT

BB Rollouts
3 x 8 reps

MOBILITY

Everything

6/9/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams - last day to sign up 6/8
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rds
25 DU
10 KBS 53/35

BUY IN

Push Press
4 sets x 3 reps
75% 1RM
rest ~1 min

SKILL

Break up cleans as needed, don't stop on burpees


WOD

"Black and Blue"
5 RFT:
10 power cleans 95/65
10 burpees

free: MB Cleans
comp: 135/95

CASH OUT

Snatch high pull
3 x 3 @ 70%

MOBILITY

Trap Smash w/ BB

6/8/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams - last day to sign up 6/8
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

Back Squat
3 sets x 10 reps
@ 65% 1RM
Rest ~ 2 min

SKILL

Crush the row, catch breath on sit ups

WOD

EMOTM x 12 minutes
Even min: 10 calorie row
Odd min: 15 sit ups

free: as RX
comp: V ups with MB/15 cal row

*use assault bike if more then 6 people in a class
** if more then 8, figure it out**

CASH OUT

 Jerk - behind the neck
5 x 3 reps @ 70% 1RM
rest as needed

MOBILITY

Hamstring with strap

6/7/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams - last day to sign up 6/8
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

2 rd in any order
15 cal row
12 sit ups
1 min Plank
30 DU

BUY IN

Snatch from pound pads
5 sets x 3 reps
@ 65% of 1RM
Rest ~90 seconds

SKILL

Slow and steady, but big sets

WOD

4 RFT:
21 Wall Balls 20/14
18 KB Snatch 35/18 (9 each arm)
15 Box jump overs 24/20
12 burpees

free: kb sdhp/box step ups
comp: 53-35

CASH OUT

Tempo ring dips - 10-15 total reps
Hold 2 seconds at top and 2 seconds at bottom
Break them up into sets any way

MOBILITY

Quads

RESULTS

6/6/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

4-5 rds
5 Strict press
7 sit ups
9 RDL

BUY IN

Back Squat
5 sets x 5 reps
@ 75% your new 1RM from last week
rest ~ 2 min

SKILL

choosing the right scale

WOD

4 rds for time:
335m run
12 knees to midline
18 kbs 53/35
24 lunges holding kb (goblet style)

*any kind of lunge you want, just no side or curtsy lunges

free: 12 sit ups/35-28/walking lunges
comp: ttb/70-53

CASH OUT

3-4 attempts at :30 sec handstand holds

superset with

5-8 strict-ish pull ups (use a band if needed)

MOBILITY

everything

RESULTS

6/3/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/4/2016 - If you're at the beach - come cheer on Steph, Rachel, and Steve at the Rumble at the Rudder!
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rds

10 box step ups

8 push ups

6 air squats

4 ring rows

BUY IN

Front Squat
Find a 1RM
8 @ 50%
5 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 101% +
Rest ~ 2 min

SKILL

Fs in a wod, elbows high core tight

WOD

5 Rounds:

500m Row

15 Burpees

10 Front Squats 135/95

*if more then 5 ppl in a class, alternate rounds

CASH OUT

Recovery 

MOBILITY

Everything 

6/2/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/4/2016 - If you're at the beach - come cheer on Steph, Rachel, and Steve at the Rumble at the Rudder!
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rds
5 burpees
10 sit ups
20 lunges

BUY IN

EMOTM 10 min:
even min: 5 burpee box jumps
odd min: 40 du

SKILL

don't die during the buy in

WOD

30-20-10
Thruster 75/45 lbs
Run 435m after each set

CASH OUT

n/a

MOBILITY

everything/go to the bar