Dual WOD's

New Graffiti Work

More Climbing...Burpee, Snatch and Row

Pre- Game
5 Rope Climbs or 10 Ground to Stands


WOD- 6 Rounds
400m Row
8 DB Snatch L/R Arm- 45/30
5 Burpees
Farmer Carry 100 Feet
8 DB Snatch L/R Arm- 45/30
5 Burpees
Farmer Carry 100 Feet

Zucchini Fritters Recipe

• 2 cups shredded zucchini (about 2 medium zucchini)
• 3 eggs
• 1 Tbs coconut flour
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• coconut oil or bacon grease

Instructions

1. Shred zucchini by hand or in a food processor (rough chop) and set aside (if it is very wet, lightly blot it dry with a paper towel).
2. In a large bowl, beat eggs together.
3. Sift coconut flour into eggs and beat together. Note: coconut flour often has clumps, which is why sifting is important.
4. Mix shredded zucchini, sea salt and freshly ground black pepper together, and combine with egg mixture.
5. Meanwhile, set a large cast iron skillet over medium-low heat.  When hot, add coconut oil or bacon grease to coat the bottom of the pan.
6. Spoon the mixture into the pan in desired sized fritters.
7. Serve warm or at room temperature.
8. Optional: add other spices or fresh herbs to the recipe in step 4.

NEW NAME! CrossFit Freehold

Site addresses and emails will stay the same but the name of our box has been changed to CrossFit Freehold. Thank you all for your continued support. The daily WOD is posted below.

WE HAVE MADE OUR MARK!!

WOD Below. Better Picture

Descending Ladder

15 PP 15KBS, 14 14, 13 13 etc down to 1

Cleans & Burps

Rope Climbs and High Volume Front Squats

5 Rope ascends OR 10 Ground to Stand. Not both.

Happy Friggen Black Friday

100 Burpees
400M Run
100 Ball Slams- 30/20
400M Run
100 Jump Lunges
400M Run
100 Hand Release Push-Ups
400M Run

Have Fun! Love you all!

1 Rep Front Squats

Pre-Game
Establish a 1 Rep Max Front Squat

WOD- 5; 3 Minute Rounds of:
3 Burpees
6 Squats
9 KBS- 70/44#

Muscle Ups and Snatches

Pre-Game
Burgener Warm-Up
Muscle Up Progressions


WOD- 5 Rounds for Time of:
10 Lateral Burpees over a PVC paralette
10 Toes to Bar (Knees to Elbow for modification)
10 Hang Power Snatches- 115/75#

Hero WOD Ship

9 Rounds for Time of:
7 Squat Cleans- 185/135#
8 Burpee Box Jumps- 36/30"


Post WOD Mobility
Hip Flexor Work with Band
Glute Stretch with Band
Tricep Stretch with Band on Rig

What a great weekend at CrossFit 732 for CrossFit 4 Sandy fundraiser. Thank you all for coming out and competing.

Saturday November 17th Team WOD

Teams of 6

500m Row
Slam Balls- 30/25#
Burpees
KBS- 53/35#
KB Sumo DL High Pull- 70/44#
Push Press- 95/65#

There will be one teammate at each station. The 500m row will dictate the tempo of each team. While one team member is completing the 500m row, all of the others will be performing the movement at their station at max effort until the row is complete. Once the row is complete, the back person moves up to the rower and starts their row. This pattern will continue for 25 minutes. Get as many rounds in as possible in the time allowed. Good Luck

All About The Butts

Pre-Game
10 Minutes EMOM(every minute on the minute) of Front Squats. 4 reps performed, @ 60% 1 Rep max

WOD- 1 Rd for time of:
75 Air Squats
75 Sit-Ups
75 Ring Dips
75 Mountain Climbers

Post WOD Mobility Work
PVC Dislocates
PVC Rack Stretch (will be explained at class)

Rowing & Drilling

Pre-Game
Today we are implementing a new Squat Clean drill to help develop speed under the bar

WOD- 1 Round for time of:
1000m Row
50 Ring Push-Ups
40 Med Ball Squat Cleans
30 Ball Slams
20 Push Press
10 Pull-Ups
1000m Row

TODAY I DO THINGS OTHERS DON'T SO TOMORROW I CAN DO THINGS OTHERS CAN'T.

HSPU & Lipson

Pre-Game- 6X5

HSPU
Any variation permitted. Strict, kipping, on a box(double the reps, 6X10) etc.

WOD- Lipson- 21-15-9
Back Squat- 185/135#
KBS- 53/35#

No racks are allowed to be used for Rx requirements. If needed, racks may be used to complete WOD.

EVERYDAY WE WAKE UP, AND OUT OF BED AND TOUCH OUR FEET TO THE GROUND, THE DEVIL SAYS, OH SHIT, THEY'RE UP....Team CrossFit ASC.

Pull Me To Freedom

Pre Game- 6x4

Weighted Pull-ups

If you cannot do weighted pull-ups, we work with a smaller band, weighted ring rows or a few other options

WOD- 10 Rds

1 Deadlift @ 85% 1 Rep Max
5 Burpees
10 Pull-Ups
15 Push-Ups

Monday's Filthy 50 11/12/12

Filthy 50

50 Box Jumps- 24/20"
50 Jumping Pull-Ups
50 KBS- 35/25#
50 Walking Lunges
50 Knees to Elbow
50 Push Press- 45/35#
50 Back Extensions
50 Wall Ball- 20/14#
50 Burpees
50 Double Unders

Saturday 11/10 Team WOD

25 Minute Cap
Teams of 4

100 Box Jumps(as a team)
2500m Row(as a team)
80 Pull-Ups(as a team)

The reps will be broken up evenly by all four teammates. This WOD will have a 25 minute cap. Each team will get through as many Rds as possible in the 25 minutes. The kicker of the day is each team will have a KB. Rx'd weights are 53 for the men and 35 for the women. 2 teammates are able to perform there reps at once. The only two members of the team must make sure the KB does not stop moving. The team can perform Kb Swings of Kb Sumo DL High Pulls. At all time the KB must remain moving.

Damn Double Unders!

25 Minute Cap

Power Is Back!

75% of 1RM for Every Minute On The Minute of Strict Press.

We Train In The Dark

Power Steps- 24/20"
Ball Slams- 30/20#
Goblet Squat- 53/35#

Sandy Sucks! Sill No Power