Monthly Archives: October 2015

Saturday – 10.31.15 – Partner WOD

Happy Halloween!  Guess who was what….   WOD: Teams of 2 400m Partner Carry Run 50 SDHP (Crx 135/95 – Rx 95/65 – L1 65/45) 100 Double Under 50 Hang Power Clean 100 Double Under 50 SDHP 400m Empty Sled Push (Same bar for both movements – partition all movements as necessary)  


Friday – 10.30.15 – Back Squats + Couplet

6pm getting it done!     Strength: Back Squat 5 x 4 @ 70-75% (Speed and Control) WOD: For Time 27-21-15-9 Calorie Row Shoulder To Overhead (Crx 135/95 – Rx 115/75 – L1 95/65)  


Thursday – 10.29.15 – EMOM + Conditioning Triplet

  Front rack lunges were SPICY!   Warm Up WOD: EMOM x 8 1 – 15-30 Hanging L-Sit 2 – 200m Run (out front LEFT in back)     WOD: On an 8 Minute Clock: 800m Run 25 Burpee To Target Max Toe 2 Bar Rest 4 Minutes On a 6 Minute Clock 600m Run


Reminder – 12pm open gym is cancelled today


Wednesday – 10.28.15 – Front Rack Lunge + AMRAP

Its sooooo cold!       Strength: Every 3 minutes x 12 minutes – 20 Front Rack Lunges (you need to have a REST period within  the emom so choose weight accordingly) WOD: AMRAP x 12 100 Double Under Then in time remaining 5 DB Hang Squat Cleans (45/25) 10 Box Jump (24/20) Finisher: Suicide


Tuesday – 10.27.15 – Strict Pull Ups + Row Sandwich

4:30 bringing the heat!       Strength: 3×3 Weighted Strict Pull Up WOD: For Time: (Cap 30) 500m Row then.. 5 Rounds 16 Pull Up 12 HSPU 8 Deadlift (Crx 275/195 – Rx 225/155 – L1 155/105)


Monday – 10.26.15 – Benchmark Re-Test

Flex for Fox! Strength: 1rm CNJ Sinclair Coefficient:  Figure yours out HERE. WOD: AMRAP 10 12-9-6-3 Lateral Bar Burpee Power Snatch (75/55)


Saturday – 10.24.15 – FLEX FOR FOX – GYM CLOSED

Registration is at 8am tomorrow at CrossFit Arx (1301 Industrial Way N, Toms River, NJ 08755) for the Flex For Fox event.     Steph’s Birthday Celebration is tonight.  We are meeting at the Asbury Biergarten at 8:30pm.  It is Octoberfest so we may change venues depending on the crowd.  Check the members room on


Friday – 10.23.15 – AMRAP Triplet

  Skill: Rope Climb WOD: AMRAP 30 5 Deadlift (Crx 275/195 – Rx 225/155 – L1 155/105) 9 KB Swing (Crx 70/53 – Rx 53/35 – L1 35/26) 1 Rope Climb


Thursday – 10.22.15 – OHS position/strength + Power Snatch Sprint

The support and acceptance of the 4:30 class while Taylor hit the WOD with us was something special.  You really made her feel special.  Love our community!!   Group Mobility: 2 Rounds 10 Banded Pull Aparts 10 Reverse Grip Pull Aparts 10 90 Degree Pull Aparts Strength: Option 1 – 15 minutes to mobilize and