“Barbara” 11-19-2012 WOD



Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

*3-minute rest after each round*

Result Type: Time


Wednesday 11/21 Classes at 6:30AM & 5:30PM (No class at 6:30PM)

Thursday 11/22 Class at 9AM

Friday 11/23 Class at 9AM

Saturday 11/24 Class at 10AM

9-5-2012 WOD



Exercise: Turkish Get Up/lbs
Reps: 3-3-3-3
Comment: Using a Kettlebell – One full rep is Left & Right Up & Down


Pump Games WOD
30 Back Squats
40 Sit Ups
Run 400M
40 Sit Ups
30 Back Squats

Bar starts on the ground for back squats

Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs

If you’re feeling saucy the real RX’d weights are 185/125 we’ll be there to help you make the call!  Depending on the weather we may run back and forth in the room.  Good practice for those that are competing and a good WOD for those that are not.

5/10/2012 WOD


Muscle Up Progressions

Let’s Get Some Muscle Ups Today!


3 Rounds Max Reps

1:00 KB Swings
1:00 Sit Ups
1:00 Wall Balls
1:00 Rest

After the 3rd Round

Run 1 Mile for time

1 Rep = 1 sec. Score will be your mile time minus the amount of reps that were completed throughout all 3 rounds.

Ex: 8:00 Mile and 180 reps = 5:00

Have Fun & Work Hard!

5/8/2012 WOD


Not For Time

1 Snatch Attempt

10 GHD Sit Ups

1 Snatch Attempt

9 GHD Sit Ups

1 Snatch Attempt

8 GHD Sit Ups

Continue to 1 and 1 – Let’s get some PRs on the Snatches today!

We will also be doing the CrossFit for Hope WOD on June 9th – Please register and set your goal for the WOD.




Three rounds of:
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as 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. 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.

4/30/2012 WOD


Front Squat

70% X 3, 80% X 3, 90% X 3+



Burpee Box Jumps

Sit Ups

Double Unders

On Friday night, May 4th, one of our members, Kenny Curcio, will be playing at the Grand Opening of Treno in Collingswood. Let’s try to get a group together and head out for a night of fun. Let us know if you’re interested!

4/14/2012 WOD

Day 13 Burpee Challenge!


Max Height Box Jumps


Walking Lunge 200M

Sprint 200M



Box Jumps

Warrior Sit Ups

Anyone staying after to hang out and try and get those tires over to the gym is more than welcome to.  Bring some beers if you want…we will too!