WOD

WOD – 5/20/2014

WOD 4 Rounds for Time: 400m 15 Box Jumps 24/20" 15 Burpees to a 25lb Plate Post times to comments.   Alex rocking out repping CrossFit...

WOD – 5/19/2014

STRENGTH/SKILL Front Squat - 2x2@90%, 2x1@95% Pull-Up Progression W6D1 MIDLINE Tabata Sit-Ups   Post scores to...

WOD – 5/17/2014

TEAM WOD 2 Person Team, One Person Working at a Time: 2 Minutes Max Rope Climbs 3 Minutes Max Burpees 4 Minutes Max Thrusters 75/55lbs 5 Minutes Max Cals on Rower ***Only one person working at a time.*** Post Scores to Comments....

WOD – 5/16/2014

SKILL Ring-Dips - once we are done with pull-ups, we will be working on Ring Dips/Muscle-Ups. WOD 4 Rounds: Ring Dips x 15 24/20" Box Jumps x 15 53/35lbs KB Cleans x 15/15   Can't do a Ring Dip?  Sub Bar Dips or Bench Dips.   Post times to...

WOD – 5/15/2014

STRENGTH/SKILL Power Cleans - 12 minutes to a 1RM, then EMOM x 5 @ 90% Pull-Ups - W5D2 MIDLINE Turkish Get-Ups - 4 x 5/5   Post weights to...

WOD – 5/14/2014

WOD 100 Wallballs 20/14lbs (14/10lbs) 80 Double-Unders (80 Speed Steps) 60 Kettlebell Swings 53/35lbs (35/26lbs) 40 Toes to Bar (Knees High) 20 Power Snatches 115/75lbs (95/65lbs)   Post times to...

WOD – 5/13/2014

WOD 5 Rounds for Time: 135/95lb Push Press x 7 53/35lb KB Step Ups x 14 (7/7) Midline Accumulate 5 minutes in a plank.   Post times to...

WOD – 5/12/2014

STRENGTH/SKILL Front Squat - 4x3@85% Pull-Up Progression - W5D1 MIDLINE Good Mornings - 3 x15-20, rest 60s between sets. Tabata Sit-Ups - Try to beat last weeks number.   Post weights/scores to comments. P    ...

WOD – 5/10/2014

ONLY 9AM and 10AM CLASSES! AMRAP 15 Minutes 10 Overhead Squats 10 Toes To Bar Performance: 95/65# Fitness: 75/55# This is a 2 person team WOD.  Person 1 does 10 Overhead Squats and 10 Toes to Bar while Person 2 rests.  Person 2 will then complete 10 Overhead Squats...

WOD – 5/9/2014

"CODE BLUE" 2 Rounds for Time: 400m 15 Sumo Deadlift High Pulls 15 Kettlebell Swings 400m 15 Push Press 15 Kettlebell Swings 400m 15 Push-Ups 15 Kettlebell Swings   Performance:95/65 & 53/35 Fitness:  75/55 & 35/26   Post times to...

WOD – 5/8/2014

SKILL/STRENGTH Hang Clean + 2 Front Squats - 12 minutes to a max, then EMOM 85% x 5 minutes. Pull-Up Progression - W4D2, fit it in before or after Clean work. MIDLINE KB Turkish Get-Ups - 4 x 5/5, not for time! Post weights to comments.   Regionals start this weekend!...

Personal Training

Have a unique schedule? We also offer personal training options. Email info@crossfitsoar.com to set up your Performance Care Assessment.

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17 Passaic Avenue
Hawthorne, NJ 07506

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