WOD
"Dark Elf"
30 Wall Ball 20/14 Then...
3 Rounds w/1 bar of...
9 Deadlifts 155/105
6 Power Cleans 155/105
3 Snatch 155/105
30 Wall Ball
Cash out
Work on a Weakness, Foam Roll, etc....
Post your time, thoughts, and Chuck Norris quotes to comments...
Hey OTG! I wanted to let everyone know that we are now offering a FREE intro class every Saturday morning at 9:30 in both locations! We feel this is a great way for us to expose new people to the wonderful world of CrossFit!
The class will run for an hour, and consist of a quick rundown of what CrossFit is, a warm-up with instruction on the movements, and the workout itself.
We think the group class setting is the best way to truly capture the "atmosphere" and "experience" of what it's like to workout at the best CrossFit facility in Jersey! If you have any friends or family who want to come try us out, awesome! They don't need to call or email, just come in on Saturday morning ready to work out. You are more than welcome to come too! If you have any questions, hit us up!
Friday, September 17, 2010
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17 comments:
Wow 155lb!! Don't think so...
8:48 @ 135lb.
Lots of fun, big group at 630am, hope everyone kills this one today
Wod- 7:23 @ 135lb. Loved the heavy snatch today. I need to improve on them for sure though. Did a lot of muscling the weight up instead of jumping it up.
Great programming this week Mark, lovin it!
Thanks for the coaching today Nick!
Awesome job today everyone at the crack of dawn!
Nothing feels quite like a 155lb snatch.
What a way to end the week! Big dog, no skipping the snatch! Let's get it 530
Wall ball 14 lbs, DL and Clean 105lbs, snatch 85lbs. time-11:33. Great job everyone! See you tomorrow:)
nice one today, 20lb ball, DL & clean: 115, snatch 95lbs. 11:54, but atleast i finished ;-)
WOD - 8:30 with 20 lb ball, 155 lb deads & power cleans, 115 lb snatch.
See ya'll next week !!!
I obviously picked the wrong day to promise Matt and Doug that I'd start posting.
4:39 with 75lbs (no, that's not a typo)
BTW, I'm calling foul on the "one bar" rule for WTown.
Two bars? Hmmm...
Had a great lunch time wod with the boys! Awesome job Dan, Alex and Bob!
Thanks for great coaching,Nick!
7:15 14lb ball/65lb bar. DLs at that weight are crazy fast! Weeee! Lol :)
Joey O, I won't skip the snatch but it looks like a two bar workout for me. I am going to work on the snatch until I get it or it gets me. Maybe it already got me. LOL See you at 5:30.....
Snatch was tough. Failed once in the second rd because I refuse for whatever reason to squat lol sorry mark. Nice job 530!
Rx'd 8:52
dl & power cleans at 75 snatch at 55
i think i should have tried more weight on the snatch...i'll try to remember that for next time!
8:33
i hate wall balls
Keep the posts comin Kev! Joey O. you're an animal!
Hear that Brett, that's Joey O catching up to you.
Classic Atlee, even 1,000 miles away still stirring up the gym ha where's our spa fran?
And after watching brett easily snatch 195 or 205 or w/e it was tonight, no catching up in the near future
Thanks, but it certainly wasn't easy tonight.
from what I saw it was a tough wod, but a fun one! Great job Joe and everybody else who kicked the crap outta this one!
...it used to go
Wayne: watcha doing tonight brett?
Brett: resting
Wayne: Rob Orlando isn't resting
...now its "Joey O isn't resting"
My first post!
Had a great time 5:30 Thanks Tony and Kayla!
55# for all. 8# wall ball. 10:45
Awesome coaching Nick! !
Kelli -Welcome to the blog!! Great work on the lifts and the Wall Ball!
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