WOD Pt I
In teams of three, complete as many total reps as possible in 12 minutes of: Partner 1: 50 Double Unders Partner 2: Thruster (75lbs/55lbs) Partner 3: Toes to bar WOD Pt II
In your groups of 3: Row 2k for time ....
WOD PART I
Every 1:30 for 7 Sets 2 Power Snatches WOD PART II
"Isabel" For Time: 30 Power Snatches (135/95) HAPPY BIRTHDAY CHRISTINA S!! ....
WOD
E very 5 Minutes for 5 Sets Push Press 2 Legless Rope Climbs Rep Scheme for the Push Press is: -Set 1 x 5 reps -Set 2 x 4 reps -Set 3 x 3 reps -Set 4 x 2 reps -Set 5 x 1 rep *Increase loads each set ....
WOD
Every 7 Minutes for 4 Sets 800m Run Max Rep Front Squat 225/155 ....
WOD
20 Minute AMRAP "Cindy" 5 Pull Up 10 Push Up 15 Air Squat HAPPY BIRTHDAY CLEIA! ....
WOD
"DT" 5 RFT 12 Deadlift 9 Hang Power Cleans 6 Push Jerks (155/105) ....
PARTNER WOD
3 Rounds for time: 42 Synchro Air Squats 21 Partner MedBall Sit-up (20/14) 14 Muscle Ups, accumulated (one person works at a time) HAPPY BIRTHDAY MARY S!! ....
If you read our newsletter in the mail this week, you've already seen who our Athlete of the Month is for August. (If you haven't received our newsletter, make sure we have your correct mailing information). We love hearing success stories through Strong Together Fitness and want to share these successes with everyone! Remember, everyone can do it...it just takes one phone call, email, visit to start... and trust me, you'll want to join in on the fun and success! Terry Gibson is a 55-year old grandma, Phys-Ed teacher, bird watching enthusiast who started CrossFit with us a little over a year ago and has seen tremendous results, both physically and mentally. Read more below... 1) ....
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What is somatotyping?
According to the Encyclopedia Britannica, the term “somatotype” refers to a classification of human physique/body type. The somatotype classification system is attributed to a psychologist W.H. Sheldon. Within the system there are three main classifications: ectomorph, mesomorph, and endomorph. These terms tend to denote extremes and a typical individual rarely falls on any of the three extremes but is usually considered a blend of two or all three with a tendency toward one. However, for the purpose of simplicity a person who is considered primarily ectomorph with a mesomorph influence is still deemed an ectomorph. In his work, Sheldon ....
WOD
For Time: 10-8-6-4-2 Thruster (135/95) Burpee Box Jump Over (24/20") HAPPY BIRTHDAY BRANDON J! ....
WOD
3 rounds for time of: 8 Dumbbell Man Maker, 50/35 lbs 8/8 Pistols
....
Nutrition, Macronutrients, grapes...what do these have to do with CrossFit? Nutrition is the most important part of getting results and maintaining them. It's one of our main focuses at Strong Together Hackettstown Crossfit. Coach Christine and I break it down in this weeks AMRAP... The different macronutrient categories are proteins, carbohydrates, and fats. You want to get each of these at EVERY meal! Obviously there are different parts of nutrition, but those are the main three you're looking to get to make sure your meals are well balanced. Each of those different forms of macronutrients has a different role that it plays. Different forms of energy are created from these ....
Read moreMobility…Do I really need it? Without a doubt, YES! I used to workout in the morning and never had time to stretch or roll before or after a workout because I had to get to work. There was no time after work because I had to run my kids around to all their activities. I can tell you, with all honesty, there were days that I could barely move. I was so sore and stiff my co-workers would ask me what happened. My workout schedule changed and I started working out at night but I still was not spending time on my flexibility or attacking those sore muscles. After my shoulder and hip surgery, I started to focus on preparing for the workout and my recovery. I always hit ....
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WOD
3 Rounds for time: 400 meter Run 21 Sumo deadlift high pulls (95lbs/65lbs) 12 Toes to bar ....
WOD
Front Squat 2-2-2-2 Back Squat 2-2-2-2 * All sets over 80% HAPPY BIRTHDAY DAVE L! ....
WOD
EMOM for 24min: Minute 1: Row 20/15cal Minute 2: 2 Rope climbs, 15ft Minute 3: 3 Split Jerks (205/135) Minute 4: Rest HAPPY BIRTHDAY ANIYA M and BROOKE S! ....
PARTNER WOD "31 Heroes" AMRAP (as many rounds as possible) in 31 minutes to honor the 31 Heroes who gave their lives on August 6, 2011 8-6-11 reps in memory of August 6, 2011 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off. ....
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WOD 3 rounds for time of: Kb Waiters Walk, 53/35 lbs, 50 m Kb Waiters Walk, 53/35 lbs, 50 m Farmers Walk (Kettlebell), 53/35 lbs Farmers Walk (Kettlebell), 53/35 lbs, 50 m 20 Ring Push-ups Run (medicine ball), 20/14 lbs, 200 m ....
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WOD
"Rich" For time: 13 squat snatches, 155/105 Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155/105 U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more. ....
Some of you have asked about ways to prepare for, or even what an obstacle race is. Today I am going to answer both of those questions. An Obstacle Course Race (OCR) is an event that spans a set distance with varying terrain and challenges (i.e. ring obstacles, wall climbs, heavy carries, spear throws, tire flips etc.) with time or even just completion being the goal. It is a mental challenge, as well as a highly physical one, and while it can be a lot of work it can also be a lot of fun. I know of many people who started out with a short mud run and got bitten by the bug, and now dedicate themselves to numerous Spartan Races a year. What are some ways I can prepare for ....
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BASELINE
500 M Row 40 Air Squat 30 Sit Ups 20 Push Ups 10 Pull Ups (V2, V3...) WOD
2 Rounds for time: 25 Handstand Push-ups 50 Wall Ball (20lbs/14lbs) HAPPY BIRTHDAY STEPH M and LYNNE D ....
WOD
Every 1:30 for 30 Minutes interval 1: 25/20 Cal Row Interval 2: 25 AKBS (53/35) Interval 3: 40 DU + 80 SU Interval 4: Accumulate :30 L-Sit ....
WOD
10 Rounds For Time 5 Chest to Bar Pull-ups 10 Overhead Squats (75/55) 20 Double Unders HAPPY BIRTHDAY STEPH VASILE! ....
WOD
20 Minute EMOM ODD: 4 Strict Press EVEN: 12 Front Rack Lunges ....
WOD
Running 1) Every 2 minutes for 4 sets
Sprint 200 meters
at the 10 minute mark: 2) Every 2.5 minutes for 3 sets
Sprint 300 meters
at the 20 minute mark 3) Every 3 minutes for 2 sets
Sprint 400 meters ....
HERO WOD
"Dallas 5"
5 minutes of Burpees
Then, 5 minutes of:
7 deadlifts, 155/105 lb.
7 box jumps, 24/20-in. box Then, 5 minutes of: Turkish get-ups, 40/30-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75/55 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories) On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for ....
STRENGTH
Every 2 minutes for 5 sets 1 Cluster + 2 Thruster WOD
10-9-8-7-6-5-4-3-2-1 Thruster (115/75) ....
This week, Coach Mike and I discussed the issue of Quality vs Quantity in regards to workouts at Strong Together Hackettstown CrossFit. "One of the things we've seen recently is people thinking they need to workout more instead of working out better or more intense. The time of your workout doesn't need to be three hours IF you're putting absolute effort into the hour that yo're here. Should I be doing workouts that are long and grueling and super heavy weights? Or should I do workouts that allow me to move a little quicker, a little bit faster, and still challenge myself with different strength aspects? That's what we want you guys to start thinking about... Are you challenging ....
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HAPPY BIRTHDAY COACH NATE ....
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STRENGTH
7 mins to establish 5RM Push Press WOD
10 Rounds for reps: 30sec of Burpees 30sec of rest 30sec of DB Push press (45lbs/30lbs DBs/hand) 30sec of rest HAPPY BIRTHDAY DOM GIORDANO! ....
WOD 5 Rounds 30 Sit-ups 10 Power Cleans (155/105) 300 meter Run *BRING A FRIEND DAY* ....
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WOD
EMOM for 21min: Minute 1: 20/15cal Row
Minute 2: 20 Wall ball shots (20lbs/14lbs, 10ft/9ft)
Minute 3: rest ....
WOD
Hang Power Snatch 2-2-2-2-2-2-2 HAPPY BIRTHDAY HELEN QUAN ....
WOD
For Time: 100 DU 50 HSPU 25 Squat Cleans (185/125) 50 Pull Ups 100 DU HAPPY BIRTHDAY COURTNEY DERR ....
How strong is strong enough?
The beauty of this question is that there is no universally correct answer. Your answer is entirely up to you. Obviously, the answer is “as strong as humanly possible” for athletes competing in power lifting, Olympic lifting, and Strongman, and similar sports. The rest of us must weigh our answer and pursuit of PRs against many other worthy goals. At face value, I want every single person that I encounter at Strong Together Hackettstown CrossFit to get stronger (and I fully support them wanting this for themselves). However, there comes a point when pushing your strength training above all else will bring more detriment than good. Any pursuit, ....
PARTNER WOD
Run 200 m Together 50 Shoulder To Overhead (135/95) Run 200 m Together 40 Shoulder To Overhead (155/105) Run 200 m Together 30 Shoulder To Overhead (185/125) Run 200 m Together 20 Shoulder To Overhead (205/135) Run 200 m Together 10 Shoulder To Overhead (225/145) Run 200 m Together HAPPY BIRTHDAY LAURA CULLEN ....
Injuries are a drag even if it is for only a few days. If we are in pain, it effects our daily life. That's the amazing part about our bodies. Our bodies tell us when there is something wrong. Unfortunately, we don’t always listen and end up causing more pain. Pushing through injury or pain is not the answer. Modify or scale down your workout until your pain subsides. Otherwise, you will prolong your injury. I say this because I’ve learned the hard way. Rewind seven years ago when I first experienced shoulder pain about a month after shoveling snow. I was not actively working out so I was shocked to be experiencing pain. I did seek medical attention and was prescribed ....
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WOD
30 Min AMRAP PARTNER 1: 500/400 m Row PARTNER 2: Max Distance DB Bear Crawl (35/20) PARTNER 3: Max Rep Single Leg Lateral Plyo Skier PARTNER 4: 50' Med Ball Crab Walk (20/14), then Max Reps RKBS(53/35) ....
WOD
E2MOM for 8 Mins Jerk in Split Jerk Position 5 Reps Part 2 Every 2:30 for 6 Sets Behind the Neck Split Jerk HAPPY BIRTHDAY SANDY GALACIO ....
WOD "SCOTTY" 11 Min AMRAP 5 Deadlift 18 Wall Balls (315/210) 17 Burpee Over Bar Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Deem is survived by his wife, Jennifer; and children, ....
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WOD
21-15-9 Thruster Pull Up Overhead Squat Hand Release Push Up (135/95) ....
WOD
5x800 meter Run *rest 3 minutes between efforts.
**Gymnastics work to be done during rest intervals: -First rest interval: Max Rep Strict Pull-ups -Second rest interval: 2x5 Beat Swing Stops (stop in control after 5th swing) -Third rest interval: 2 Sets of 3 for 1's -Fourth rest interval: 2 Sets of: 2 Swings + 1 Pull-up or Attempt + 2 Swings + 1 Pull-up or Attempt + Stop ....
WOD
With a partner complete 10 Rounds 10 Unbroken Push Jerks (135/95) 20 Unbroken Wall Ball Shots (20/14 lb ball to 10/9' target) 40 Double Unders *One person does 10 Push Press, 20 Wall Balls then 40 Double Unders, then the next person does 10 Push Press, 20 Wall Balls and 40 Double Unders....that would be 2 rounds. * HAPPY BIRTHDAY ANDREW PRYSLAK!* ....
WOD
"GI Jane" For Time: 100 Burpee Pull Ups STRENGTH
E2MOM for 7 Sets 1 Squat Clean + 1 Front Squat + 1 Split Jerk ....
WOD
50' Single Arm KB OH Carry, right (53/35) 50' Single Arm KB OH Carry, left 50 Sumo Deadlift High Pulls (95/65) 50' Single Arm KB OH Carry, right 50' Single Arm KB OH Carry, left 50 Box Jumps (30/24"") 50' Single Arm KB OH Carry, right 50' Single Arm KB OH Carry, left 50 Goblet Squats 50' Single Arm KB OH Carry, right 50' Single Arm KB OH Carry, left ....
WOD
2K Row For Time SKILL
Handstand Skill Work
1) 2 x 10-15 seconds HS Floor Position Drill
2) 2 x 10-15 seconds Incline HS Position Drill
3) 2-3 x 10-30 seconds Wall Facing HS Hold
4) 2-3 x 10-30 seconds Back Facing Wall HS Hold or Freestanding HS Hold
....
WOD
Partner 20 Min AMRAP 80 Air Squat 70 Push Up 60 Burpee 50 Calories 40 Pistols 30 Ring Dips 20 DB/KB Thruster (53/35) 10 Muscle Ups HAPPY BIRTHDAY TERRY GIBSON ("t-Gibbs") ....
WOD
"Baseline" 500m Row 40 Air Squat 30 Sit Up 20 Push Ups 10 Pull Ups STRENGTH
Back Squat 8-4-8-4-8 HAPPY BIRTHDAY WILL BYRNES! ....
WOD
With a partner, complete the following for time: Partner 1: 10 Clean & jerks Partner 2: 10 Clean & jerks Partner 1: 9 Clean & jerks Partner 2: 9 Clean & jerks Partner 1: 8 Clean & jerks Partner 2: 8 Clean & jerks Partner 1: 7 Clean & jerks Partner 2: 7 Clean & jerks ... Partner 1: 2 Clean & jerks Partner 2: 2 Clean & jerks Partner 1: 1 Clean & jerk Partner 2: 1 Clean & jerk (135/95) HAPPY BIRTHDAY CARRIE HUNG & JERI ENNIS ....
Muscle Up Skills and Drills (15:00-25:00)
Toenail Spot Muscle Up Position Drills
1) 3x1 Pull and Pause
2) 3x1 Pull and Pause, Transition to Low Dip, Transition Back and Pause
3) 3x1 Pull and Pause, Transition to Low Dip, Up to Support WOD
40 Double Unders
18 Pull-ups
40 Double Unders
15 Pull-ups
40 Double Unders
12 Pull-ups
40 Double Unders
9 Pull-ups
40 Double Unders
6 Pull-up
40 Double Unders ....
Cherry Picking = The act of only going to workouts that you think are fun and easy, usually due to the fact that you feel you are or you are proficient in that main movement, movements, or repetition scheme. Unless you’re picking them from a delicious tree you should not be cherry picking. We all want to do a fun workout but the problem is if we only do fun workouts, or workouts that we are good at, we will stop growing and getting better. If we are always avoiding the workouts with back squats we will never get good at them. If we are always avoiding the workouts with body weight movements in them we are stunting our growth. The goal of CrossFit and what Strong Together ....
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WOD
20 Front Squats (185/125) 40 Handstand Push-ups 60 Burpees 800 meter Run 100 Foot DB Walking Lunge (55/35) ....
ARSENIO RODRIGUEZ
"Arnie"
With a single kettlebell: 21 Turkish get-ups, Right arm 50 AKBS 21 Overhead squats, Left arm 50 AKBS 21 Overhead squats, Right arm 50 AKBS 21 Turkish get-ups, Left arm (70/53) ....
GYMNASTICS
Dip Skill Drills STRENGTH
E2MOM 2 Split Jerk ....
WOD 3 rounds for time of: Run 200m 12 Squat snatches (75lbs/55lbs) 21 push-ups as soon as the three rounds are completed, Take until the clock hits 20:00 to find 1 Rep Max Squat Snatch *** HAPPY BIRTHDAY BROOKE!! ....
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Hero WOD
"Horton" 9 Rounds For Time 9 Bar Muscle Ups 11 Clean and Jerks (155/105) 50 Yard Buddy Carry U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family. ....
WOD
In teams of 4: 40 Minutes Partner 1- Run 400 meters Partner 2- Row max distance or Assault Bike Partner 3- Burpee with a jump to a 6" target Partner 4- Max Rep Jump Rope Single Unders **TOMORROW** YOGA 10:30 OLYMPIC LIFTING SEMINAR 12:00 ....
WOD
Deadlift
2-2-2-6-12 Accessory Work TBA :) *Don't forget: Yoga 10:30 Saturday! Olympic Lifiting Seminar is Saturday 12pm!! ....
When to train, more or less. How much should you train? How many days should you workout? It all depends on you. We highly recommend that you spend 3 days a week in the gym. 3 hours, that's it. Less than 2 percent of your week should go to fitness. About 95 percent of your goals can be reached with proper nutrition and 3 classes a week. If you can only make 2 days, or even one, that is totally fine. Just try and do something somewhere. Maybe a 20 minute walk with your spouse or even a 20 minute yoga session at home. Just log some kind of activity and you will be just fine. Of course keep on proper nutrition. Remember even 1 day a week is exponentially better than NO days a ....
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WOD
3 Rounds For Time: 9 Strict DB Shoulder Press 15 Ring Dips 21/16 Cal Row Part II Strict Pull-up (supinated grip) 4-4-4-4 ....
WOD
Every 2 minutes for 7 sets
1 Squat Clean + 1 Front Squat + 2 Split Jerks then Pause Front Squat (3 second pause in the bottom)
3-3-3 ....
WOD
6 Rounds For Time: 3 Overhead Squats (165/115) 200 meter Run 1 Rope Climb (15') ....
WOD
As a team of 2, complete the following:
150 Hang DB Power Snatch, alternating arms (55/35)
100 Burpee Box Jump Overs (24"/20")
75 Power Ceans (135lbs/95lbs)
50 Front Squats (135lbs/95lbs)
25 Strict Ring Dips ....
WOD
0:00-12:00 3 Rep Max Back Squat 12:00-15:00 1 Set of Max Rep Pull-ups 15:00-Completion 1 Mile Run ....
WOD
3 Rounds For Time: 21 Swings (53/35)
15 Box Jump Overs (24/20")
9 Front Squats (155/105) Choc Milk:
1) Pick one of the following, NOT for time
-With a partner do a 400 meter Double KB Front Rack Walk.
*One person works while the other is resting.
-Heavy MedBall Carry 2x100 meters
-KB Zercher Carry, 1x400 meters
-Light Medball Carry, 1x400 meters ....
WOD 5 Rounds 1 Minute Row Calories 1 Minute Rest 1 Minute Burpees 1 Minute Rest GYMNASTICS
Toes to Bar Drills (45:00-55:00) 1) 3 x 3 Position Drill 2) 2 sets of 10 second Hollow Hold + Log Roll + 10 second Arch Hold + Log Roll 3) 2 sets of: 2 times through the following complex: 5 Tuck Crunch + Log Roll + 5 second Arch Hold + Log Roll 0" style="box-sizing:border-box;justify-content:flex-start;align-content:center;align-items:center;max-width:100%;display:flex;flex-direction:row;padding:8px;-webkit-transition:all 0ms cubic-bezier(0.25, 0.46, 0.45, 0.94);transition:all 0ms cubic-bezier(0.25, 0.46, 0.45, ....
Gymnastics Skill
1) Handstand Hold
3 x 10 seconds
2) 3 sets of:
5 Pike Push-ups + 5 Push-ups STRENGTH
Strict Press 10-10-10-10-10 *Do 8 reps of 3 DB Row Between Sets ....
WOD
2017 Regional Workout #3
100 Foot Single Arm OH Lunge (80/55 lb DB)
100 Double Unders
50 Wall Ball (30/20 to 10/9 foot target)
10 Rope Climbs (15 feet)
50 Wall Ball (30/20 to 10/9 foot target)
100 Double Unders
100 Foot Single Arm OH Lunge (80/55 lb DB) ....
WOD 30 Min AMRAP 25 cal row 20 box jump over 15 t2b 10 DB Front Squat 2 Rope climb ....
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WOD
30-20-10
Burpee
Overhead Squat (95/65) ....
WOD
EMOM 21 Minutes Min 1: 50 meter Farmers Carry (55/35) Min 2: 15/12 Cal Row Min 3: 5 Deadlifts (315/205) ....
WOD ....
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WOD
4 Rounds 1k Row rest as needed between efforts ....
WOD
Every 3 minutes for 7 sets
1 Hang Squat Clean to 1 Front Squat Cash Out: ....
PARTNER WOD 3 RFT 100 Wall Ball (20/14) 100 Swings (70/53) ....
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WOD
9-6-3 Power Snatch Push Press (155/105) rest 5 mins 18-12-6 Power Snatch Push Press (95/65) ....
WOD 1
"Baseline" WOD 2
3 RFT 15 FSQ (165/115) 200m Med Ball Run (20/14) 60 DU ....
Happy Birthday Coach Mike!!
Strength
Push Press Build to a heavy 3 rep in 10 minutes WOD
For time:
45 Cal Row
45 Push Press (95/65) ....
WOD
Sumo Deadlift 3-2-1-3-2-1 Cash Out:
EMOM 12 1. 15 V Ups 2. 12 Burpee 3. 60 DU ....
MEMORIAL DAY WOD "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. For More Info on Michael Murphy, Visit HERE CLASSES: 8:00 AM and 9:30 AM ....
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WOD
With a partner:
Run 400 meters together
50 Handstand Push-ups, accumulated
Run 400 meters together
100 Knees to Elbows, accumulated
Run 400 meters together
150 Single Arm DB Snatch, accumulated (50/35 lb DB,alternate arms each rep)
Run 400 meters together ....
WOD
"Jackie"
Row 1k
50 Thrusters (45)
30 Pull-ups ....
“Butt back, knees out, weight in the heels, hips down below the tops of the knees!”
How many times have you heard us say this in class? It’s probably something that pops into your mind as you go about your day. Not only in our squats but in other movements we do as well. In our push ups telling you to get your chest to the deck, or pull ups to fully extend your arms to the bottom and then pull up, and even in our presses to fully lock out overhead. It’s a broken record, we say it everyday and I’d go as far as probably every hour of our day. We have our reasons and I’m here to tell you why (if you’re not already sure). As ....
*REMINDER* 5:30 AM, 6:30 PM and 7:30 PM Classes ONLY TODAY WOD
For time: 2 Power Cleans (245/165) 6 Push-ups 4 Power Cleans (225/155) 12 Push-ups 6 Power Cleans (205/135) 18 Push-ups 8 Power Cleans (185/115) 24 Push-ups 10 Power Cleans (155/105) 30 Push-ups ....
WOD
Every 11 minutes for 3 rounds:
Run 1 mile ....
GYMNASTICS
3 Rounds Not For Time 10 Seconds L Sit Hold 2 Shoot Throughs + Push Ups 30' High ship Crab Walk WOD
For Time: 15 Strict Pull Ups 20 Strict Press 35 Push Press 50 Push Jerk 15 Strict Pull Ups 20 OHS 35 Front Squats 50 Back Squats (75/55) ....
STRENGTH
Every 2:00 for 4 sets 3 pause back squats WOD
15 min AMRAP 15 T2B 25' Front Rack Walking Lunge (53/35) 25' Walking RDL (53/35) 6 Turkish Get Ups (53/35) ....
WOD
....
WOD
For time:
25/20 Assault Bike Calories
50 Handstand Push-ups
75 Wall Balls, 20/14 lbs, 10 in
100 Double Unders
75 Chest-to-bar Pull-ups
50 Box Jump Overs, 24/20 in
25/20 Assault Bike Calories ....
WOD
4 RFT 5 Muscle Up 10 Deadlift (245/165) 15 Burpees ....
WOD
40 Min AMREP In teams of 2 or 3 Max Calorie Row *25 sit Ups when resting ....
WOD
Clean & Jerk 3-2-1-3-2-1 Part II
Pike Ups on Box Pike HSPU on Box Clocks ....
PART 1
10 Mins to build up to 3 Rep OHS WOD
"Nancy" 5RFT 400 M Run 15 OHS (95/65) ....
PARTNER WOD
1:00 per Station, 5 Rounds Walking Lunge AKBS Battle Ropes Plank Bike Rest ....
Soreness I was recently talking with some new Strong Together members about soreness. They were talking about how sore they were and that their co-workers were saying you are too sore to work today. Lol. I right away think of the quote. "I'll do things today that you won't do so tomorrow I'll do things you can't do." When we first start working out we may have a bad association with being sore. Maybe you don't want to get to sore or I'm too sore to workout the rest of the week. The thing with sore muscles is that you earned it! I have been working out hard for about 10 years now, and when I get sore I can honestly say I am super excited about it. Because I earned it! I must work ....
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STRENGTH 3x5 Weighted Ring Row WOD For Max Reps 5 Rounds 1:00 Max ring dip :30 Max strict pull up :30 Max sit up 1:00 Max back squat (155/105) rest 1:00 ....
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WOD
5 Rounds For Time 5 Hang Power Clean (185/125) 10 Bar Facing Burpees 15 Deadlift (185/125)
....
Give that special person in your life the gift of fitness on this Mother's Day! As the years go by there are few things quite as important as laughter, family, and your health. We want you to put all three together this weekend. Come on in pre or post Mother's Day Fun, Saturday or Monday, to enjoy some fun workouts that will have the whole family sweating and laughing and for a slim few even crying :) Just Kidding.. Classes Saturday are at 8:30 and 9:30am. Classes Monday are 5:30, 6:30, 8:30 and 9:30am, followed by 4:30, 5:30, 6:30 and 7:30pm! Can't wait to see you all :) -Coach Mike ....
Read more WOD
For time: Run 1 Mile 60 DB Thrusters (50lbs/35lbs) 50 Box jumps (24"/20") 40 Toes to bar 30/30 DB Snatches, alternating arms (50lbs/35lbs) 20 Handstand push-ups 10 Rope climbs (15ft) HAPPY BIRTHDAY TO TIM KOELLER !! ....
WOD
Back Squat 10-8-6-4-2 *Perform a set every 4 minutes ....
WOD 18 Min AMRAP 400m Run 20 Shoulder To Overhead (115/75) 75 Double Unders ....
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WOD
10 Rounds
6 Toes to Bar
10 Double KB Front Squat (55/35 lb KB/hand)
100 meter Sprint/ Down and Backs ....
WOD 1,000m Row 50 Back Squats (135/95) 30 Single Arm DB Snatch, alternating arms (55/35) ....
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WOD Every 4 Minutes for 5 Sets Push Jerk 2 Legless Rope Climbs Rep Scheme for the Push Jerk is: Set 1 x 5 reps Set 2 x 4 reps Set 3 x 3 reps Set 4 x 2 reps Set 5 x 1 rep *Increase loads each set ....
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WOD "Filthy 50"
50 Box Jumps (24"/20")
50 Jumping Pull-ups
50 AKBS (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Superman's or BB Good Mornings
50 Wall Ball (20/14 lbs to 10/9 foot target)
50 Burpees
50 Double Unders Sweat Angel's Community Day is TOMORROW! Check out this Sweat Angel's link
for more info on the Charity of the Month! ....
WOD
Power Clean
3-3-3-3-3 then Deadlift
3-3-3 Chocolate Milk to follow
** Sweat Angels Community Day is this Thursday!!
6:30am, 5:30pm and 7:30 pm classes!
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The warm weather has arrived. That means leaving the family room and heading outside for some sunlight and fun! Every year around this time we get to meet some new people who are super motivated to start getting their health and fitness in line. We also see a big drop off in those that already had their health and fitness under control as they disappear into the never ending party of spring and summer. The sad part is that both of these people will work extremely hard to fix mistakes they made either during the colder months when they're hiding under layers of clothing, or mistakes made during the warmer months when adult beverages and snack foods make up the larger part of their diets. ....
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WOD
Baseline WOD II
2 RFT 20 Hang Power Snatch 800m Run ....
PARTNER WOD
150 AKBS (70/53) 150/120 Cal Bike or Row 150 Burpees ....
WOD
On a 20 Minute Clock Complete 25 Ring Dips 50 Thruster (75/55) 25 Ring Dips 100 ft Walking Lunge (55/35) *12 Minute Cap* Then in remainder of 20 minute clock, Establish 2 RM Thruster ....
WOD
5 Rounds For Time 50 Double Unders 200m Run 20/15 Cal Bike or Row ....
Feel like complaining today? DON’T! This blog post is going to be quite the contradiction while I complain about those who are negative and complain, just hear me out. Negativity is inevitable in our day to day lives, you’ll hear or see it everywhere you look in social media, the news, at work, at home. How do you overcome the negativity that slowly brews and spreads like wildfire? Think before you speak, or post, or comment on anything at all. I saw a quote recently that said; “If the words you spoke appeared on your skin, would you still be beautiful?”. Now I’m not saying that we are a gym full of complainers but there are days where ....
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STRENGTH
Every 2:00 for 10 Minutes (5 Sets) 3 Touch and Go Clean & Jerks WOD
"Grace" For Time: 30 Clean and Jerks ....
WOD
6-9-12-9-6 Chest To Bar Pull Ups Overhead Squats (155/105) Burpees Over Bar GYMNASTICS
EMOM 8 Min Odd: (:20-:30) Handstand Hold Even: (:20) Hollow Hold ....
STRENGTH
Front Squat 3-2-1-3-2-1-3-2-1 Cash Out
EMOM AKBS Burpees Hollow Rock ....
PARTNER WOD
For Time: 4x400m Run Accumulate 300 Double Unders 4x400m Run Accumulate 300 Double Unders *One Person Works at a Time* HAPPY BIRTHDAY JIM DODGE!
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STRENGTH
EMOM 10 Min 2 Power Snatch WOD
"Randy" For Time 75 Snatches (75/55) ....
WOD
Every 2 Minutes for 5 Rounds: 15 Handstand Push Ups 50' Double KB Front Rack Walk (70/53) Max Cal Row or Bike rest 2:00 ....
WOD
Every 4:00 for 5 Rounds 5 Back Squat (225/155) 10 Box Jump (30"/24") 200 m Run ....
STRENGTH Split Jerk 1-1-1-1-1-1-1 (Last tested on Feb 1, 2017) Cash Out: EMOM Min 1: 8/6 Assault Bike Calories Min 2: 20 Sit Ups Min 3: :30 Taters ....
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WOD
"Cindy with a Deadlift" 20 Minute AMRAP 1 Deadlift (365/225) 5 Pull Up 10 Push Up 15 Air Squat ....
PARTNER WOD
5 Rounds For Time 20 Hang Power Clean (155/105) 40 Wall Ball ....
WOD
For Time Run 5K ....
WOD
15-12-9 Back Squat (185/125) Power Snatch (135/95) ....
STRENGTH
Barbell Row 5-5-5 WOD
10 RFT 7 Pull Ups 21 Double Unders ....
STRENGTH
3x10 Ring Support Hold 3x10 Bottom Dip Hold 3x5 Ring Dip
WOD
12 Min AMRAP 7 HSPU 7 Box Jump 7 DB Push Press (50/35) ....
WOD PT 1
Front Rack Reverse Lunge 4x6 WOD PT 2
Tabata (:20/:10) Air Squat Sit Ups ....
WOD
On a 20 Minute Clock 5 Rounds For Time of: 7 Power Cleans (185/125) 8 Burpee Pull Ups (*15 Min Cap) In remaining time of 20 minute clock: Build to 1 Rep Max Power Clean ....
WOD
5 Rounds In two minutes, complete; 40 Double Unders 20 Wall Ball (20/14) Max Calorie Row with remainder of 2:00 Rest 2:00 ....
HERO WOD "
Liam" For time: Run 800 meters with a (45/25 lb) plate 100 toes-to-bars 155/105 front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a (45/25 lb) plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado. His friends remember him as a cut above when it came to fitness. He ....
WOD
3 RFT 21 Box Jumps 15 Pistols 9 Deadlifts (275/185) ....
If you are on the GO and can't make it to Hackettstown CrossFit this week, you should definitely check out this list of exercises below. My personal opinion, I would take a number 1-100, find that workout, and do it! If you are bad at choosing numbers or you think you might cheat, then have a friend/family member or someone working at the front desk of your hotel pick a number for you! If the hotel has dumbbells then you can add those to most movements like squats or make a push up a press. You can be your own personal trainer when on vacation :) Get TONED, Lose some weight, and have FUN, all while enjoying your vacation! Warmup
2 min Jump Rope or Jog 15-second Lunge and Stretch ....
WOD
Baseline STRENGTH
Every 3:00 for 6 sets 3 Push Press 5 Strict Pull Ups *Happy Birthday Frank Hung!* **Barbells For Boobs Saturday!!** ....
WOD
In teams of 2 or 3 Row/Run 45 Min Max Meters ....
WOD
"The Chief" AMRAP 3:00 3 Power Clean (135/95) 6 Push Up 9 Air Squats Rest 1:00 x5 ....
WOD
Every 2:00 for 8:00 Minutes 2 Tempo Overhead Squats Every 2:00 for 8:00 Minutes 1 Snatch Balance Every 2:00 for 10 Minutes 1 Hang Squat Snatch Cash Out: 400m Med Ball Carry on Chest ....
SKILL
EMOM 6 Min Handstand Hold WOD
10 RFT 10 Burpee 10 Box Jump *Barbells For Boobs T-Shirts/Tank Top orders are due Thursday 12pm. Order Forms at all facilities! ....
WOD Every 3 Minutes for sets: Front Squat Set 1: 5 reps Set 2: 4 reps Set 3: 3 reps Set 4: 2 reps Set 5: 1 rep Cash Out: 3 Rounds 10 Beat Swings 10 Toes to KB 10 Toes Over PVC ....
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Bench Press/Floor Press 5x5 WOD
"Helen" 3 RFT 400m Run 21 RKBS (53/35) 12 Pull Ups ....
Partner WOD
5 Rounds Each Partner 12 Deadlift 9 Hang Power Clean 6 Push Jerk * Weights Vary Each Round: Round 1 135/95 Round 2 155/105
Round 3 185/125
Round 4 155/105
Round 5 135/95 ....
WOD
Open 17.5 10 RFT 9 Thruster (95/65) 35 Double Unders ....
Guest Days! All Out KB swing, Slam ball, Ring row / db row, 30, 20, 10 AMRAP 3 min rest 1 min 5 rounds ....
Read more Workout of the Day
Deficit Deadlift 3-3-3 Deadlift 3-3-3 Guest Days this Thursday Friday and Saturday
. Bring in any friend, co-worker, neighbor or enemy :) Just shoot us an email at info@strongtogetherfitness.com so we can reserve a spot. Our biggest fundraiser of the year is here!
Register for Barbells for boobs here
https://fundraise.barbellsforboobs.org/team/109090 Donate to our team or create your own team under our page! Every single bit helps. We do this as our way to give back every year. Please join us in helping. ....
2 Rounds 90 Air Squats 30 Push Press (95/65) Guest days this Thursday Friday and Saturday. Come on in and try a class out. See why we are #1 www.hackettstowncrossfit.com #iamstf Click on the link below to share the wod and tell your friends about Guest Days! ....
Read moreRun 400 Meters 15 Box Jump 10 Burpee Pull Up 5 Power Snatch (165/115) GUEST DAYS this Thursday, Friday and Saturday. ....
Read moreRun 400 Meters 15 Box Jump 10 Burpee Pull Up 5 Power Snatch (165/115) GUEST DAYS this Thursday, Friday and Saturday. ....
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Tailpipe - Partner WOD
Workout Description
In teams of 2, complete 5 rounds for time of: 250 m Row Kettlebell Hold 53 lbs Partner A rows 250m while Partner B holds two 53# kettlebells in the front rack position. Kettlebells must stay above the chest. If the kettlebells drop below the chest, both partners must do 5 burpees. Mark your calendar Guest Days are March 23, 24, 25th. Bring in your friends and enemies :) ....
Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups ....
Read more 17.3 New Jersey - Hackettstown - Chester - Roxbury are throwing down in the open tonight! Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups
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4 Rounds
50 Foot DB or KB Walking Lunge 25 Russian Swings Run 400 Meters ....
Squat Clean and Jerk 5 Burpee over bar: 12 AMRAP: 12 Minutes __ Press 5×12 E3MOM ....
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How can you make a difference with people you don’t know?
You may have heard the line, “You are the sum of the 5 people closest to you”? In work, family, life, and actually… also in fitness and health. People who associate with people who don’t take care of their health typically also don’t take care of their own health. They are influencing or are influenced. If someone is in an environment where their friends smoke and are over weight, studies show that that person will likely be or end up the same if they stay in that environment. Since you care about your health and fitness and you move towards that daily, the people closest to you are also ....
I was having a conversation with a friend of mine about having quite hours AKA none electronic hours in the house.
Trisha and I try our best not to use electronics after 9:00PM. Some days it is harder than others but we do our best. It is good for your clarity and every single relationship around you. You can read, meditate, do mobility, reproduce, anything besides looking at a glowing piece of plastic. It is so important for your health to let your head wind down before bed. If you are going into a social vortex or cramming in late night work you may be going to bed with a very stressed-out head. I know that some of us have work that needs to get done it happens to me sometimes ....
“You cannot exercise away a bad diet.”
—Greg Glassman, CrossFit Founder and CEO If you haven’t ever heard Greg Speak, check out some youtube videos. Brilliant guy. You cannot exercise away a bad diet. Why did he say that and what does he mean? Well specifically he is battling big soda right now. All the sugar they are marketing to the world especially aiming campaigns at kids. Sugar is very bad for you. Here is a little clip To me it means that nutrition is 95 percent of your health and wellness. No one wants to hear it. We all want it to not be true. You can’t eat McDonalds and Pizza everyday and just hit the gym and think that you will see ....
A while back I made an effort to distance myself from commercials and TV news. I really feel like it is just a fear inducing brain rot. I know that sounds aggressive but it’s true. You never walk away from a commercial or tv news feeling good and excited to attack your day and your life. It is just bad news followed by.. get ready for bad news.. with persuasive & compelling marketing before, middle and after. So what would TV look like with no commercials?
No cable but we have Netflix for sure. No car radio but satellite instead. This has been going on for about 3 years now with no commercials for Trisha or I. I try not to really play music in the car anymore either but ....
People always ask about protein shakes. There is so much information out there and so many people saying different things about it. There are some big misconceptions out there.
For me I only drink protein shakes after my workout. Maybe if I’m in a rush and can’t cook breakfast. But I don’t drink them that often, for me I prefer to get in whole real food after my workout. But shakes definitely have their place when you need them you need them. We are always teaching the importance of eating recovery food or shake right after your workout. Now the truth about shake diets (everyone knows or has heard of someone on a shake diet that had lost all this weight). First ....
We all get beat up occasionally. I can personally think of some major challenges that have happened in my life and even right now if I am honest. It is important for us to fail and fail often. When we fail we are getting ourselves on step closer to being successful. We can’t let that failure stop us or prevent us from pushing forward towards our goals. If you aren’t failing you aren’t trying enough. You are playing it too safe. When I get to the end I want to be scarred and leathered with a big huge smile on my face that I played the life game 100 percent. In the gym we want you to fail. We want you to try new things. We encourage it. If you try for a handstand push ....
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