Category Archives: Uncategorized

Saturday – 4.25.15 – Mystery WOD – 9am ONLY

Good Luck to all the athletes competing in Rock The WOD today.  Come support at CrossFit West Essex!   9am WOD only coached by THE Bryant Salavarrieta!!


Friday – 4.24.15 – Strict T2B – Triplet

Daily Read:  Low Back Pain  - Mobility WOD   Hank swingin the big boy! Strength: 7×3 Strict T2B Skill: Squat Clean Technique WOD: 4 Rounds For Time: 5 Squat Clean (Crx 205/135 – Rx 185/125 – L1 135/95) 50m Sled Push (90/45) 25 Anchored Sit Up  


Thursday – 4.23.15 – Hero WOD “Nate”

Important schedule update:  This Saturday there is ONLY 1 WOD class at 9am.  The rest of the coaches and several members are competing at CF West Essex “Rock The WOD” competition.  Come on up and support the crew!  We will run a barbell club session on Sunday at 10:30am! “Nate“ Complete as many rounds in


Wednesday – 4.22.15 – Back Squat + Ascending Couplet

Daily Read:  10 nutritional habits for more strength – Barbell Shrugged   Nick M. in the house!     Strength: Back Squat 1×15 (ahap) Skill: Rope Climb Efficiency WOD: 7 min ascending ladder x1 starting at 5: Deadlifts (Crx 275/200 – Rx 225/155 – L1 135/95) *1 Rope Climb after each set


Tuesday – 4.21.15 – Bench Press + Intervals

Daily Read:  Life or death – breaking muscle     Strength: Bench Press 3-3-3-2-2-2 WOD: With a 1:1 work rest ratio complete 4 rounds of: 500m Row 20 Push Up 20 Box Jump (24/20)  


Monday – 4.20.15 – “Daniel”

Hero WOD  - “Daniel” - Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. For Time: 50 Pull Ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters 400m Run 50 Pull Ups


Sunday – 4.19.15 – This Weeks Schedule

Daily Read:  what to expect from your first crossfit class – Boxlife magazine         Monday: Hero WOD  - “Daniel” For Time: 50 Pull Ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters 400m Run 50 Pull Ups Tuesday: Bench Press + Intervals (Row/Push Up/Box Jump) Wednesday: Back Squat + Couplet (Deadlift/Rope


Saturday – 4.18.15 – Buy into an AMRAP

Daily Read:  Have fun with hydration – Breaking Muscle   6am Crew         WOD On a 20min. clock: 30 seconds on/30 seconds off – Burpees to 50 Then AMRAP in time remaining: 400m Run 10 Power Clean (135/95)


Friday – 4.17.15 – Handstand Walk Skill/Strength + Triplet

Daily Read:  3 ways to prevent post WOD soreness – Breaking Muscle     Gayle looking pretty good with this split jerk!!       Skill: Beginner – Handstand – Hold/Walk Advanced – E2mom x 10 50 foot handstand walk WOD: 4 Rounds For Time: 21 Wall Ball (20/14) 15 Cal. Row 9 HSPU  


Thursday – 4.16.15 – Sleds + AMRAP

Daily Read:  Should you drink water during your WOD? – Boxlife magazine   Cory found these two running and kidnapped them to the box – Welcome Melanie and Evan!    Strength: Not For Time: 50m-40m-30m-20m-10m Out and Back Sled Push (90/45) WOD: AMRAP 12 3 Muscle Up 6 Burpee Box Jump Over (24/14) 30 Double