WOD

 

NEW Phase 10 Accessory and Strength Work Starts Today!  Please read below to see what movements we will be working over the next 4 Weeks!

 

 

UPPER (Week 1 & Week 3)

A1. Floor Press 1 & 1/4 reps 4 x 8

A2. DB fly 4 x 12-15

B1. Foot Elevated Bodyweight pull-up 3 x fail

B2. Arnold Press 3 x 10-15

C1. Incline close grip pushup 4 x fail

C2. Chin up 4 x fail

 

LOWER (Week 1 & Week 3)

A1. Landmine Reverse lunge  1 & 1/4 reps 3 x 10

A2. RDL banded 4 x 8

B1. Goblet cossack 3 x 8 (each)

B2. Rack pulls above the knee 3 x 8 (each)

Core

4 x 10

C1. Shoot thru’s

C2. Hanging Leg Raises

 

UPPER (Week 2 & Week 4)

A1. Snatch Grip Press (BTH) 1 & 1/4 rep 4 x 6-8

A2. Bent Over Wide Grip BB Row 4 x 8

B1. BB Bradford Press 3 x 10

B2. Straight Arm Bent Over DB Fly 3 x 15

4 x fail

C1. BB Wide Curl

C2. DB Lateral Raise

C3. DB Hammer Curl

 

LOWER (Week 2 & Week 4)

A1. BB Bulgarian Split Squat 4 x 20,15,12,10 reps

A2. Banded Hip Thrust 4 x 15-20

B1. DB RDL Banded 3 x 20,15,12,10

B2. Front Foot Elevated BB Split Squat 3 x 20,15,12,10

3 x 2 minutes

C1. Weight Plank

 

 

Our new Phase 9 Accessory and Strength Work Starts this Thursday!  Please read below to see what movements we will be working on!!!!

 

Upper (Week 1 & Week 3)

SHOULDERS

A1. Strict press 3×5

A2. Lateral Raise 3×8

B1. Bent Over DB reverse fly 3×10-12

B2. Arnold press 3×8-10

B3. BB up right row hang 3×8

BICEPS

C1. DB Curl 3×8-10

C2. DB Tricep Kick Back 3×8-10

—————————————————

Lower (Week 1 & Week 3)

LEGS

4 sets

A1. DB step ups 4010 tempo

A2. Single leg deadlift 3010 tempo

B1. BB Side Lunges 3×8 (ea)

B2. Banded squat supported 3×15

B3. BB Calf Raise 3xMax

BICEPS

C1. Wide Grip Bicep Curl 3×8-10

C2. BB Curl 3xMax

C3. Zottoman curl 3×8-12

—————————————————

Upper (Week 2 & Week 4)

CHEST

A1. Floor Press 4×6

A2. DB incline flye 4×15

B1. Ring Dips 4×6-8

B2. BB curl 4×6

Tabata mashup x2

2min rest between

Pushup

Australian pullups

————————————————

Lower (Week 2 & Week 4)

LEGS + GLUTES

A1. Front Foot Elevated Reverse Lunges KB 4×10-12

A2. BB sumo stance good morning 4×8

B1. Heel Elevated Goblet Squat 3×20

B2. KB Swing 3×20

C1. Banded Side Clams 3×20

C2. Banded Squats 3×20

C3. Banded KB Glute Bridge 3×20

 

 

 

Our new Phase 7 Accessory and Strength Work Starts this Thursday!  Please read below to see what movements we will be working on!!!!

 

Upper Body (Week 1 & Week 3)

SHOULDERS

A1. Push press 3×8 + 1 AMRAP

A2. Lateral Raise to Thumbs down Raise 3×8

B1. Landmine Rear Delt Pendley Row 3×10-12

B2. Single Arm DB Press 3×8-10

B3. DB Front Raise 3×16-18

BICEPS

C1. BB Drag Curl 3×8-10

C2. DB Tricep Kick Back 3×8-10

———————————————————

Lower (WEEK 1 & WEEK 3)

LEGS

A1. Landmine close-stance Heel Elevated Squat 1×15 + 3×10

A2. BB Good Morning 4×8

B1. BB Side Lunges 3×8 (ea)

B2. KB Crossover Lunge 3×8 (ea)

B3. BB Calf Raise 3xMax

BICEPS

C1. Wide Grip Bicep Curl 3×8-10

C2. BB Curl 3xMax

—————————————————

Upper (WEEK 2 & WEEK 4)

CHEST

A1. Close Grip Chest Press 1×15 + 3×6-8

A2. Landmine Chest Press 4×8-10

B1. Ring Dips 3×6-8

B2. Floor Press 3×8-10

BICEPS + CHEST

C1. UCV Raises 3×8-10

C2. Close Grip Hammer Curl 3×8-10

C3. Chin up 3×8-10

————————————————

Lower (WEEK 2 & WEEK 4)

LEGS + GLUTES

A1. Lunges BB Back 4×8

A2. Lunges BB Front 4×8

B1. Heel Elevated Goblet Squat 3×20

B2. KB Romanian DL 3×20

C1. Banded Hip Abductions 3×20

C2. Banded Squats 3×20

C3. Glute Bridge 3×20

 

Our new Phase 7 Accessory and Strength Work Starts this Thursday!  Please read below to see what movements we will be working on!!!!

 

Upper  (WEEK 1 & WEEK 3)

SHOULDERS

A1: Push Press 3×8-10

A2: DB Bent Over Lateral Raise 3×10-12

A3: DB Front to Lateral Raise 3 sets for max reps

2:30min rest

TRICEPS

B1: Floor Rolling Skull Crush to Press  3x 8-10

B2: Banded Tricep Pushdown 3×10-12

B3: Close Grip Pushups 3 sets for max reps

2:00min rest

BICEPS

C1: DB Hammer Curl 3×10-12

C2: BB Curl Reverse Grip 3×10-12

C3: Wide Grip BB Curl 3 sets for max reps

2:00min rest

——————————————————————-

Lower (WEEK 1 & WEEK 3)

A1: Sumo DL 3×6

A2: Bulgarian Split Squat 3×8 (ea)

2:00min rest

B1: DB RDL 3×8

B2: Single Leg Hip Thrust 3×15

75sec rest

C1: Landmine Straddle Squat 3×10

C2: Banded Hip Abduction 3×20

C3: Banded Squat 3×20

75sec rest

——————————————————————-

Upper (WEEK 2 & WEEK 4)

CHEST

A1: Floor Press 3×10 (5010+2010) tempo contrast

A2: Rear Delt Landmine Row 3×15 (ea)

75sec Rest

B1: DB Hammer Curl to Press 3×10 (ea)

B2: Chest Raise / DB Pullover  3×20

2min rest

BICEPS

3sets

C1: Hammer Curl + Side Raise 3×20 (ea)

C2: Overhead KB Tricep Extension 3×20

C3: Renegade Rows 3x60secs

75sec rest

——————————————————————-

Lower (WEEK 2 & WEEK 4)

A1: Front Racked Reverse Lunge 4×6

A2: Single Legged Landmine RDL 4×8 (ea)

2min rest

B1: DB Cyclist Squat 3×10

B2: Banded Hamstring Curl 3×10

75sec rest

BICEPS

3 sets

6-8reps + max + max

Mechanical drop set

C1. Pronated (reverse) grip

C2. Supinated wide

C3. Supinated narrow

2min rest

We are 6 weeks into the 12 week DYNAMIK challenge and already seen fantastic results across the board. This is our first challenge and we are very excited to help our members achieve their goals! And truly learn the fundamentals behind nutrition and body composition. Follow us on Instagram and click the link to see some of the changes are members are seeing in just 6 Weeks!

https://www.instagram.com/crossfitwallstreet/?hl=en

We hate normal loss weight loss challenges. Why? Because they are band aids. Quick fixes that teach people nothing. We want to help you break the fad dieting merry go around and learn the key to sustainable results. We don’t just give you nutrition advice, we teach you the habits and rituals needed to reach your goal, then maintain it. Whether it’s fat loss, muscle gain, reverse dieting we can help.

Program includes:

-12 weeks of 1-on-1 nutrition coaching

⁃ Tailored nutrition recommendations

⁃ Macros / calorie breakdown – flexible dieting education

⁃ Weekly check ins or as needed.

⁃ Post coaching support and nutrition advice

Click the link below for more information:

 

DYNAMIK Dieting | Online Guidance

WEEK 1 & WEEK 3

Upper

A1. Death by floor press

4sets

B1. BB row  6reps

B2. Banded face pulls 15reps

1:30min rest

3 sets

15-20 reps

C1. Australian pull-ups

1:30min rest

3sets

B1. DB lateral raise

 

Lower

4sets

A1. Romanian BB DL 5reps 3010 temp

A2. B-stance DB Squat 8-10reps each 3010

2mins rest

3 sets 6 reps

B1. DB step up 18” 6 reps

B2. BB Cossack 6 rep each 4010

2mins rest

8-10reps

C1. Weight sit-up

1:30min rest

– – – – – – – – – – – – – – – – – –

WEEK 2 & WEEK 4

 

Upper

Shoulders

4 sets

Mechanicals drop set

6-8 reps + max + max

A1. Arnold press

A2. Strict press

A3. Push press

2min rest

3 sets

BB curl

Mechanical drop set

6-8reps + max + max

C1. Pronated (reverse) grip

C2. Supinated wide

C3. Supinated narrow

2min rest

3 sets

6-8 reps

Poliquin lateral raise

1:30min rest

 

Lower

4sets 8/8/8/6

A1. B stance BB hip thrust 3010 temp

A2. Bulgarian split squat 3010 temp

2mins rest

3 sets

8reps

B1. Good morning

2mins rest

3sets

3x max

C1. Ring Dips

C2. Chin ups

1:30 min rest

3x 1:30 holds

D1. Weighted plank

1:30min rest

– – – – – – – – – – – – – – – –

Hi CFWS Family,

The CrossFit Open is less than a week away!

Get ready to “leaderboard” and keep track of the many competitions and friendly throw downs that take place inside the open.

The Open is a weekly global competition among CrossFitters.  We will be hosting Saturdays’ at the gym starting March 13th – March 29th from 9am-11:30am. 

Once the first workout is announced on March 11th we will send out a link for Google Docs to sign up to complete the workout and to be judged during the workout!  We will have a leaderboard keeping track of everyone that takes part.

Everyone can compete and each workout that is announced has modifications based on everyones athletic ability!!!  This is a great way to push yourself but also be apart of the community and meet members you might not have met before!

More details to come

register here: https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen

Look forward to seeing all of you!!

Keith

Good Morning CrossFit Family!

As we continue to grow, starting February 15th we will be adding a 4th Morning Class (3 Days a Week)!!!!!!!!!

** Please make sure you go back into your app or desktop to check for changes to the class schedule starting on February 15th and also to reserve your spot in the classes!

Monday- Wednesday – Friday 

Morning Classes

@ 5am

@ 6am

@ 7am

@ 8am

Tuesday – Thursday 

Morning Classes

@ 5am

@ 6:10am

@ 7:20am

Any questions please contact myself and I’ll be happy to assist!

Thanks,

Keith

While we move into our strength cycle of Wendler, Coach Somerton has paired up our accessory work with Phase 5

We will be alternating every other week with different movements to increase growth and endurance!

 

CHECK IT OUT!!

 

Upper  (WEEK 1 & 3)

6sets

(6@80/1@95%)

6/1, 6/1, 6/1, 6/1, 6/1, 6/1,

A – Floor Press – mid / 3010 tempo

Rest 90s

3 sets

8-10reps

B1 – DB low to high Fly – supinated

B2 – Bridged DB press – pronated

B3 – BB Row – supinated

Rest 90s

Accumulated 30 reps

C – Banded face pulls

————————————————————-

LOWER (WEEK 1 & 3)

45secs each

A1 – Side, Front, Side plank

Accumulate 1:30

A2 – L-sit

6sets

7/5/3, 7/5/3 (70,80,90%)

B – Sumo DL

Rest 90s/2mins >increase 2.5-5%

3sets

6 reps/side

C – side pull-ups – alternated

3x 2min holds

D – Weighted planks

Rest 75s

———————————————————————

UPPER (WEEK 2 & 4)

4sets

5/4/3/2/1 (RP 15s)

A – Push press

Rest 90s

1×24, 2×12, 3×8, 4×6

B – sumo deadlift high pull

Rest 75s

2 sets

8 reps/side

C – DB renegade row

Rest 75s

Accumulate

2:00

L-sit

———————————————————-

LOWER (WEEK 2 & 4)

6reps + max

A – Front Squat (30’s)

Rest 30s

6reps + max

B – BB RDL (toes elevated) (banded) (30’s)

Rest 30s

4sets

24,15,12 (RP 15s)

B1 – DB step ups

B2 – KB swing (banded)

 

Happy New Year!!

Hope everyone had a great holiday and safe holiday!

We are going to be starting a NEW Strength Cycle “Wendler 5/3/1.”

This will incorporate both the Strict Press and Box Squats!!

We will be doing this weekly over the next 6 weeks.  The first 4 weeks will be strength loading, 5th week will be a de-load week and the 6th week will be testing our gains!

Jim Wendler’s 5/3/1 is all about starting with moderate weights while progressing slowly and consistently. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests. Throughout the routine you will work with percentages based off of your max, and strive to hit rep PR’s each workout.

The main movement stays the same and keeps strength in the program. This allows you to progress from week to week and actually get stronger, something lacking in about 99% of non-assisted bodybuilders’ routines.

Below is a link to Wendler’s website with blog postings.  This will help if you want a little more information towards the process.  Or you can speak with Keith, he has books on Wendler’ program you can ask to read.

https://www.jimwendler.com/search?q=5%2F3%2F1

 

Look forward to working with all of you and seeing our gains!!

Keith