Were pretty sure John G can kill you…
WOD:
Turkish Get up’s
1 – Progression per side
2 – Heavy singles per side
Strength
Deadlifts
1-1-1-1-1
The way to do this is do a moderate warm up at about 10-12 reps. Then move into a heavy 5rep, then a heavier 3 rep. Your second or third lift should be your 1rm.
Endurance WOD
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of the Following sports:
Swim: 2×8 min, Rest 2 min Between intervals
Bike: 2×15 min, Rest 2 min Between intervals
Run: 2×12min, Rest 2 min Between intervals
C2: 2×8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.
***New Morning Schedule 6am 830am 930am (no 6am Wed)***
April 20, 2010 · Posted in WOD
Due to the nature of this workout we will be going off in heats of 4, please lend a hand counting some one’s reps cheering along and staying after your heat if you can.
WOD:
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
***New Morning Schedule 6am 830am 930am (no 6am Wed)***
April 19, 2010 · Posted in WOD
Congrats to Tony and Jeff for ……….. I….. I dunno…..
There is No class Saturday Due to the Whole 9 Life Nutrition Workshop.
Starting Monday the 19th.. New Morning class times 6am 830 am 930am.
Try this endurance WOD some time this weekend.
WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
2×5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5×1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.
April 17, 2010 · Posted in WOD
**Starting Monday April 19th Morning Classes Will Be Held At 6am 8:30am 9:30am Mon- Fri (No 6am Wed)**
WOD
3 rounds for time
30 seconds on 15 seconds off of
- Tire flip and Jump (m/s)
- Battleropes
- Double Unders
- Planks
- Kettlebell Farmers Walks (71/53)
- Row
- Box Jump (24/20)
- Push-ups
- Medball Slams (20/14)
**Saturday May 8th CrossFit Ignites 1 year Anniversary Celebration**
We will be holding a fundraiser memorial workout for Sgt Chris Hrbek
Plus BBQ and a day full of fun competition and games!
If anyone wants to donate food etc please let us know
April 16, 2010 · Posted in WOD
**Starting Monday April 19th Morning Classes Will Be Held At 6am 8:30am 9:30am Mon- Fri (No 6am Wed)**
WOD:
Strength
Power Clean
3-3-3-3-3
Met-Con
21-15-9
-
Sumo Deadlift HighPull (95/65)
-
Wall Ball Shots (20/14)
-
Kettlebell Swings **American** (53/35)
Endurance WOD
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the following sports
Swim, Bike, Run C2
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6
Cover as much distance as possible on each interval
**Saturday May 8th CrossFit Ignites 1 year Anniversary Celebration**
We will be holding a fundraiser memorial workout for Sgt Chris Hrbek
Plus BBQ and a day full of fun competition and games!
If anyone wants to donate food etc please let us know
April 14, 2010 · Posted in WOD
This is Nick D.. He is on fire!!! Yesterday he managed to CRUSH 14 rounds of Cindy! That’s right! 14 rounds chest to floor push-ups, body weight squats butt to ball, and the best part was he did modified band pull-ups too!! His first try at Cindy was 3 months ago and he got 10 rounds doing ring rows. Also on Monday he did a 1 rep max PR Deadlift at 355!!! Be careful everyone nick D is on fire, if you come 5 ft of this guy you will get burned!!
Nick we are so proud of you and how hard your working..
WOD
Dynamic Warm up
Met-Con
“Nancy”
5 rounds for time
1/4 mile run
15 Over head Squats (95/65)
**Work On Skill Level Sheet With Extra Time**
**Saturday May 8th CrossFit Ignites 1 year Anniversary Celebration**
We will be holding a fundraiser memorial workout for Sgt Chris Hrbek
Plus BBQ and a day full of fun competition and games!
If anyone wants to donate food etc please let us know
April 14, 2010 · Posted in WOD
Congrats to Nikki and Sheralyn on successfully completing their Elements Program! Welcome to the Family
WOD
Skill Work
Turkish Get Ups
2 x 3 armbars per side
1 - Progression per side
3 – Heavy Singles per side
Met-Con
“Cindy”
“Cindy”
AMRAP 20 min of
5 – Pull-ups
10 – Push-ups
15 – Air Squats
**Compare to your old rounds”
**Saturday May 8th CrossFit Ignites 1 year Anniversary Celebration**
We will be holding a fundraiser memorial workout for Sgt Chris Hrbek
Plus BBQ and a day full of fun competition and games!
If anyone wants to donate food etc please let us know
April 13, 2010 · Posted in WOD
Congrats to Deb M on completing her CrossFit Level 1 Certification!!
WOD:
Strength:
Deadlift
10-8-3-3-3
Met-Con:
Amrap 15min of
5 – Hand Stand Push ups
10 – Kettlebell Swings (71/53)
15 – Knees to Elbows or Sit-ups
**Saturday May 8th CrossFit Ignites 1 year Anniversary Celebration**
We will be holding a fundraiser memorial workout for Sgt Chris Hrbek
Plus BBQ and a day full of fun competition and games!
April 12, 2010 · Posted in WOD
WOD:
For time:
- 800m Run
- 150 Double Unders or 450 Single Unders
- 50 Burpees
Day 100 of the 100 Day Push-Up Challenge, only 4960 push-ups to buy in!!
Finally!! Post if you completed all 100 days
Sunday Running Club WOD:
Sunday, 8am Oradell Reservoir,
on the Grant Ave side NOT the Old Hook side.
Trails and hills and speed work.
neil.booth@gmail.com
neil.booth@gmail.com
April 9, 2010 · Posted in WOD
He’s BAAAAAAACKKKK!!!
Welcome Home Kung Fu Jim!
WOD:
Dynamic Warm up
Skill work:
Clean and Jerk technique
Met-Con:
“Grace”
-
30 Clean and Jerks (135/75)
***With free time left over try to complete 3 tasks off your level sheets***
Day 99 of the 100 Day Push-Up Challenge, only 4860 push-ups to buy in!!
April 9, 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
