Check out Georges' NEW SNEAKERS!!! COOOOL!!!!!!!
WOD:
Strength:
Back Squat
5-5-3-3
Met-Con:
4 Rounds of
- 500m Row
- 25 Sit-ups
- 25 Supermans
Day 20 of the 100 Day Push-Up Challenge, only 210 push-ups to buy in!!
January 20, 2010 · Posted in WOD
WOD:
Strength:
Deadlift
5-5-3-3
Met-Con:
AMRAP 20 min.
5- Pull-up
10- Push-up
20 – Double Unders
Day 19 of the 100 Day Push-Up Challenge, only 190 push-ups to buy in!!
January 19, 2010 · Posted in WOD
There will be NO 6am class today..
WOD:
Strength:
Barbell Press
5-5-3-3
Met-Con:
“Fran”
21-15-9
- Thrusters (95/65)
- Pull-ups
Day 18 of the 100 Day Push-Up Challenge, only 171 push-ups to buy in!!
January 17, 2010 · Posted in WOD
Congrats to Nick D on completeing his elements class!
Saturday 9am class
Day 17 of the 100 Day Push-Up Challenge, only 153 push-ups to buy in!!
January 16, 2010 · Posted in WOD
Reminder: Tonight at 6:30 is CrossFit IGNITE’s first annual holiday party. It is at Vic n Deb’s house. If you are coming and haven’t responded yet to the evite, please do. (members only)
WOD:
“Tabatta be kidding me”
20 seconds work 10 seconds rest 8 rounds per movement. (20 min workout)
- Row – during the 10 seconds rest keep the rower moving
- Planks
- Push-ups
- Ring Rows
- Med Ball Cleans (20/14)
Day 16 of the 100 Day Push-Up Challenge, only 136 push-ups to buy in!!
January 16, 2010 · Posted in WOD
Congrats to John G on completing his elements class!! Welcome!.. Brand N Drew… yeah i dunno either..
WOD:
Tabatta Planks
20 on 10 off 8 rounds
Strength:
- Back Squat
- 5-5-3-3
Met-Con:
15-12-9-6 for time,
- Overhead Squats
- Burpees
Day 15 of the 100 Day Push-Up Challenge, only 120 push-ups to buy in!!
January 15, 2010 · Posted in WOD
Lucy Representin’ w one pant leg up….Nuf’Respect!
WOD:
Tabatta planks
20 on 10 off 8 rounds
Strength:
Deadlift
- 5-5-3-3
Met-Con:
20-18-16-14-12-10-8
- Kettlebell Swings (53/35)
- Pull-Ups
- Supermans
Day 14 of the 100 Day Push-Up Challenge, only 105 push-ups to buy in!!
January 14, 2010 · Posted in WOD
WOD:
Tabatta - 20 sec on 10 off 8 rounds
- Planks
Strength:
Kettlebell Press
- 5-5-3-3
Met-Con:
Men 53 Women 35
5 Rounds of,
- Turkish Get Up – 5 per side
- Front Goblet Squat – 5
- Push Press – 5r 5l
- Snatch – 5r 5l
- Knees 2 ELbows
January 13, 2010 · Posted in WOD
Congrats to Darren n Ted on completing the elements course!
WOD:
* Active Warm Up
* Tabatta
20 on 10 off 8 rounds of:
- Planks
* Strength
Back Squat
- warm up x 10-12
- 5-5-3-3
*Met-Con
4 rounds of
- 500 m Row
- 10 Hang Cleans (hang position to full squat)
- 25 Push-Ups
Day 12 of the 100 Day Push-Up Challenge, only 78 push-ups to buy in!!
January 12, 2010 · Posted in WOD
WOD:
Strength
DeadLift
warmup as needed
- 5-5-3-3
Met-Con
Alternating Tabata 20 sec work 10 sec rest 16 rounds of
- Deadlift 185/135
- Burpee
Start the clock and perform as many reps as possible in 20 seconds of Deadlifts.
Rest 10 seconds
Then perform as many Burpees as possible in 20 seconds.
Repeat this sequence 14 more times for a total of 16 sets.
The entire workout should take 8 minutes!
Day 11 of the 100 Day Push-Up Challenge, only 66 push-ups to buy in!!
January 10, 2010 · Posted in WOD
33 South Maple Avenue
Park Ridge, NJ 07656
Tel: 973-879-1210
*Park on the street or in the lot PAST CFI on the left.
*Please DO NOT park in front of the garage door.
Click Here for Driving Directions
