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 UPCOMING EVENTS

Night of the Living Deadlift, Tuesday, Oct 30th.  Starts at 6pm – Lift weight, help animals.  You will have 3 attempts to complete a 1RM Deadlift in COSTUME.  Prizes will be handed out for heaviest lifts and best costumes.  Please register with your starting weight.  $10 entry fee will be collected the day of.  All proceeds will go to Ramapo-Bergen Animal Refuge.  Please show up around by 6pm.  Lifts will begin at 6:30pm.  The heavier your deadlift, the later you will lift.

Barbells For Boobs, Saturday, November 3rd.  Starts at 9am Please register your two-person team by going here.  You will also be signing up for heat times.  Teams can be male/male, male/female or female/female.  The first heat will start at 9:30am, you will be warming up on your own.  Join or fundraising team or donate by going to https://www.barbellsforboobs.org/fundraisers/crossfitsoar

Team RWB Wod for Warriors, Saturday, November 10th during classes – SOAR is coming together around Veterans Day to support Team RWB’s veteran enrichment programs with the Armistice Workout of the Day. Donate or join our team at https://donate.teamrwb.org/team/195294.


Monday
Every 90s x 5, go up in weight as you can:
Snatch Pull
Hang Power Snatch
Snatch Balance
Hang Snatch

Randy
75 Power Snatches 75/55

4 sets, add weight each round:
1 Arm Overhead Carry 30m, perform 5 Thrusters every 10m
Rest 30sec before starting next arm

Tuesday
90sec on, 3 Minutes Off x 5
15 Burpees
Max Cal Row in time remaining

20 Minutes for Quality:
50m 1 Arm Waiters Carry R
50m 1 Arm Waiters Carry L
10 Barbell Bicep Curls
15 Banded Tricep Extensions
8 Lateral Box Step-Ups R
8 Lateral Box Step-Ups L
20 Alternating Deadbugs

Wednesday
Every 75s x 14
1) Power Clean – Build to 1RM by last set
2) 30 Second Handstand Walking Practice

AMRAP 3 Minutes
Power Cleans 185/125
Rest 3 Minutes
AMRAP 3 Minutes
Power Cleans 165/115
Rest 3 Minutes
AMRAP 3 Minutes
Power Cleans 135/95

Thursday
3 Rounds:
2 Minutes Rope Climbs
2 Minutes Turksish Get-Ups 50/35
2 Minutes Rest

Score=Rope Climbs
Turkish Get Ups are for Quality

2 Rounds for Quality
Alternating Single Leg DL x 12
Romanian DL x 12
DB Row x 12 per arm
Roll Out x 12

Friday
EMOM x 15
1) Front Squat x 4
2) Bent Over Barbell Row
3) Rest

Go up in weight each round.

AMRAP 10:
2, 4, 6, 8, etc…
Front Squat 155/105
Bar Muscle-Ups

Saturday
Barbells For Boobs! Details above!

Sunday
4 Rounds:
20 Alternating DB Power Snatches 50/35
20 Alternating Pistols or 20 DB Box Step-Ups with one DB 50/35

4 Rounds:
30 Second Pallof Press per side with a one breath hold with arms straight
30 Second Hollow Hold

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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