(551) 427-5077

Monday – April 1

WE HAVE MOVED!!

OUR NEW ADDRESS IS 265 GREENWOOD AVE, MIDLAND PARK!

AMRAP 19

2 Clean and Jerks (185/125)

6 Pull Ups

5 Box Jumps (24/20)

2 Clean and Jerks

6 Toes to Bar

5 Burpees

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Gonna start this new era off with a BANG! Strength – Gymnastics – Engine – all in one. Classic Bison WOD right here….Let’s break this place in!

Friday – March 29

**PLEASE BRING YOUR OWN WATER TODAY. OUR MACHINE IS BEING MOVED TO THE NEW SPACE**

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“The Last Run”

28 Plate Lunges (25/15)

17 Plate Squats (25/15)

8 Handstand Push Ups OR 8 Push Ups

200 M Run

28 Plate Lunges

17 Plate Squats

8 Handstand Push Ups OR 8 Push Ups

400 M Run

28 Plate Lunges

17 Plate Squats

8 Handstand Push Ups OR 8 Push Ups

800 M Run

28 Plate Lunges

17 Plate Squats

8 Handstand Push Ups OR 8 Push Ups

1,000 M Run

28 Plate Lunges

17 Plate Air Squats

8 Handstand Push Ups OR 8 Push Ups

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This is it. Enjoy the scenery on all of our running routes one last time with a little break inside. Soak it in…You helped build this place and you’ll always be a part of that.

Thursday – March 28

EMOM 10

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Minute Rest

EMOM 10

2 Deadlifts

2 Hang Cleans

2 Front Squats

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Take a step back from high volume, yes. But approach this strength day with the focus on moving heavy weight every round with consistent, clean movement.

Wednesday – March 27

For Time:

59 Box Jumps (24/20)

59 Sit Ups

59 Wall Balls

59 Sit Ups

59 KB Swings (53/35)

59 Sit Ups

59 KB Step Ups (choose height)

*30 Minute Cap

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Think yesterday was tough? Try this chipper-ish one out! You are going to have to find the best way to break up these movements that can set up for sustained pace. See ya later, 59!

Tuesday – March 26

933 M Row OR 800 M Run

then

23-18-13-8

Push Press (115/75)

Hang Power Cleans (115/75)

Burpees over Bar

then

933 M Row OR 800 M Run

*25 Minute Cap

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We have been here 1,866 days. We have been here 62 months. Enjoy this nasty triplet sandwiched by a couple rows or runs!!

Monday – March 25

Part 1:

3 x 5

3 x 3

3 x 1

Bench Press

Part 2:

5 Rounds

20 Double Unders

14 DB Snatch (choose weight)

20 Double Unders

19 Push Ups

*14 Minute Cap

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Let’s up the weight and see where this 1 RM Bench Press is! 5 Years at the OG Bison space – 2014 to 2019.

Saturday – March 23

In Teams of 2 ( 1 working / 1 resting)

50/40 Cal Row OR 800 M Run

then

33-22-11

Push Ups

Hang Clean (115/75)

Deadlift

then

50/40 Cal Row OR 800 M Run

then

33-22-11

Push Ups

KB Swings

Box Jumps (24/20)

*30 Minute Cap

Friday – March 22

CROSSFIT OPEN 19.5

33-27-21-15-9

Thrusters (95/65)

Chest to Bar Pull Ups

*20 Minute Cap

SCALED CROSSFIT OPEN 19.5

33-27-21-15-9

Thrusters (65/45)

Jumping Pull Ups (6 inches)

*20 Minute Cap

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The most classic Crossfit couplet movement combination! Thrusters and Pull Ups have been in the final week 5 times in the open’s 9-year history. The goal here centers around pacing and avoiding the redline stage. Nothing wrong with short sets, even singles as long as you can stay disciplined with your breaks.