Thursday, November 8, 2012
6:30AM WOD CANCELLED THIS MORNING
Volume training
Conditioning
As many 15′ rope climbs as possible in 2 minutes
-THEN-
AMRAP in 7 minutes of:
7 Back squats (185#/125#)
14 Burpees
-THEN-
Row as many calories as possible in 2 minutes
Wednesday, November 7, 2012
7:45 WOD CANCELLED TONIGHT
Skill / Strength
Hang snatch
Conditioning
3 Rounds of:
Max unbroken HSPU
Max unbroken pull ups
8 Good mornings
Sunday, November 4, 2012
Partner WOD
– For time –
21-15-9 reps of:
Thrusters (95#/65#)
Pull ups
200 KB swings (55#/35#)
9-15-21 reps of:
Pull ups
Thrusters (95#/65#)
Friday, November 2, 2012
Instead of make-up WODs today, those of us that are able to, will be helping Jared move the contents of his office that was destroyed during the storm to a temporary office space and later will be making an attempt to get some food and water and get it to some shelters in Little Ferry. This is the perfect opportunity to put your “CrossFit-ness” to use and provide some real assistance to someone who needs it. Don’t worry about gas or food, just show up at CFPV at 8:45am and we will go together. If you see this post late, call the gym and we will make arrangements get you there.
CFPV will be back operating on our regular schedule beginning tomorrow, November 3.
Thursday, November 1, 2012
Almost back on track.
8:30am, 1:45pm, 4:00pm, 5:15pm & 6:30pm sessions today.
Strength
Squat
Conditioning
2010 CrossFit Games NY/NJ Sectionals WOD
For time:
10 Front squats (135#/95#)
20 Double unders
8 Front squats (135#/95#)
30 Double unders
6 Front squats (135#/95#)
40 Double unders
4 Front squats (135#/95#)
50 Double unders
2 Front squats (135#/95#)
60 Double unders
Wednesday, October 31, 2012
10:00am, 1:45pm & 3:00pm only today.
Strength
Shoulder press
Conditioning
Alternating double tabata:
Ring dips
Sit ups
