WOD:
Strength:
Deadlift
- (10-8) warm-up
- 3-3-3 working
Use ascending sets
(eg 1st Set – 75% 3RM?, 2nd Set – 85% 3RM, ?3rd Set – Aim for a 3RM PB)
Then
- 1 x 15 reps
Post loads to comments
Met-Con:
As many rounds as possible in 15 minutes of:
- Thruster, 7 reps (95/65)
- Burpee, 9 reps
Day 81 of the 100 Day Push-Up Challenge, only 3231 push-ups to buy in!!
**Don’t Forget Monday – Friday. NEW! 10:15am Women Only Class and 12pm First Responders Only Class.**
Anyone interested in a nutrition workshop on April 17th please post.. We need 25 signed up people to have it.. Check out http://whole9life.com/
and let us know.. the price should be between $60-80
and let us know.. the price should be between $60-80
March 22, 2010 · Posted in WOD
WOD:
Dynamic Warm-up
4 rounds for time:
- 400m Run
- 50 Air Squats
Sunday CrossFit Ignite Running Club:
- Time – 3pm
- Place – Ridgewood Duck Pond
- What – Beginners turn around 1.5 miles, Advanced turn around 3 miles.
- **skill work and intervals TBA**
Saturday: – Day 79 of the 100 Day Push-Up Challenge, only 3070 push-ups to buy in!!
Sunday: – Day 80 of the 100 Day Push-Up Challenge, only 3150 push-ups to buy in!!
**Don’t Forget Monday – Friday. NEW! 10:15am Women Only Class and 12pm First Responders Only Class.**
Anyone interested in a nutrition workshop on April 17th please post.. We need 25 signed up people to have it.. Check out http://whole9life.com/
and let us know.. the price should be between $60-80.
and let us know.. the price should be between $60-80.
March 20, 2010 · Posted in WOD
WOD:
Met-Con
for time
Run 400m
50 – Double unders or 200 single unders
50 – Wall-ball shots (20/14)
50 – Burpees
Run 400m
Day 78 of the 100 Day Push-Up Challenge, only 2991 push-ups to buy in!!
**Don’t Forget Monday – Friday. NEW! 10:15am Women Only Class and 12pm First Responders Only Class.**
March 19, 2010 · Posted in WOD
WOD:
Strength:
Clean and Jerk
- 10-8-6-3-3
Then,
Run/Sprint 400m rest 90 seconds between rounds
**log all four times**
Day 77 of the 100 Day Push-Up Challenge, only 2913 push-ups to buy in!!
Dont Forget Starting Monday March 15th Monday – Friday. NEW! 10:15am Women Only Class and 12pm First Responders Only Class.
March 18, 2010 · Posted in WOD
WOD:
Turkish Get Up Warm – Up
Met-Con:
5 Rounds For Time:
- 400m Run
- 15 L – Pull-ups or Pull-ups
- 20 V – Sits or Sit ups
Day 76 of the 100 Day Push-Up Challenge, only 2836 push-ups to buy in!!
Dont Forget Starting Monday March 15th Monday – Friday. NEW! 10:15am Women Only Class and 12pm First Responders Only Class.
March 17, 2010 · Posted in WOD
WOD:
Dynamic & Skill Based Warm-up
Met-Con:
10 rounds for time:
- Deadlift x 15 (135/95)
- Push-ups x 15
Day 75 of the 100 Day Push-Up Challenge, only 2765 push-ups to buy in!!
Dont Forget Starting Monday March 15th Monday – Friday. NEW! 10:15am Women Only Class and 12pm First Responders Only Class.
March 16, 2010 · Posted in WOD
WOD:
Dynamic/Skill Based Warm-up
Skill Work:
Barbell Snatch
Met-Con – 20 min Amrap
- 3 – Handstand Pushups
- 7 – Barbell Snatches 45/75
- 10 – Box Jumps (24/20)
Endurance Wod:
3+ Hours Before or After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Day 74 of the 100 Day Push-Up Challenge, only 2690 push-ups to buy in!!
Dont Forget Starting Monday March 15th Monday – Friday. NEW! 10;15am women only class and 12pm First Responders Only Class.
Choose ONE of The Following Sports:
Swim: 2×50m holding pace Rest 60 sec then, 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 2×1/4mile holding pace Rest 60se then. 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 2×200m holding pace rest 60 sec then,6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2:2×250m holding pace rest 60sec then, 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
March 14, 2010 · Posted in WOD
Congrats to Mark Lim on completing his elements classes!!
WOD:
Aactive Warm – up
30 seconds work 15 seconds rest 5 rounds 90 seconds between rounds.
- Kettlebell or Dumbell Thrusters
- Push-ups or Dive Bomber Push-ups
- Jump Squats
- Sit -ups
- Burpees
Day 72 of the 100 Day Push-Up Challenge, only 2543 push-ups to buy in!!
Sunday: CrossFit IGNITE Running Club:
Who: Neil will be heading the runs
Time: 3pm on Sunday afternoon. (rain or shine)
Place: At the swan pond in Ridgewood.
What: Beginners can turn around after 1.5 miles; advanced will go 3 miles before turning around
Place: At the swan pond in Ridgewood.
What: Beginners can turn around after 1.5 miles; advanced will go 3 miles before turning around
Day 73 of the 100 Day Push-Up Challenge, only 2616 push-ups to buy in!!
March 13, 2010 · Posted in WOD
WOD:
Active Warm-Up
Plank Holds 8 rounds of 20 on 10 off
Met-Con:
“Arnold Classic Qualifier WOD”
2 Rounds of:
- 500m row
- 15 Overhead Squats 95/65
- 500m row
- 15 Toes to Bar
Day71 of the 100 Day Push-Up Challenge, only 2471 push-ups to buy in!!
March 12, 2010 · Posted in WOD
WOD:
Gymnastic Warm-up Day 2
Met-Con:
“Hellen” (Great recovery WOD after FGB!)
3 rounds for time,
- 400m run
- 21 Kettlebell Swings (American swings are allowed if the coach gives the OK)
- 12 Pull-ups
Endurance:
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE Of the following Sports then do:
Swim, Bike, Run, C2
- 8x 2min On, 1 min Off
Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Day70 of the 100 Day Push-Up Challenge, only 2400 push-ups to buy in!!
March 11, 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
