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WOD Archive for May 2013

May 31, 2013

Warm up: Jump Rope/Handstand practice
7x2 Bench Press
10 minute AMRAP of :
7 Hang Power Cleans 185/120#
30 Split Jumps

May 30, 2013

 

1) 5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec.

 

2) 5X3 Front Squats @  80% – rest 60 sec.

 

3 rounds for time of

 

8 Push Jerks 185/125

16 T2B

May 29, 2013

 

Every 30 seconds for 3 minutes:

 

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

 

Conditioning

 

For time:

 

100 Double Unders

 

2 rounds of:

 

25 Pistols (alternating)

25 C2B Pull-ups

25 Wall Ball 20/14

 

100 Double Unders

 

May 28, 2013

 

1) 5X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.

 

2) 5X2 HBBS @ 85% – rest 60 sec

 

Conditioning

 

4 rounds for time of:

 

Run 400m

25 Thrusters 45#

10 Pull-ups

May 27, 2013

"Murph"
Due to the Cranford Memorial Day Parade the gym will open at 10:30am not 10:00am.
 

May 25, 2013

Hero WOD

May 24, 2013

 

Warm-up 

Jump rope/handstand practice

 

7X3 Bench Press – heaviest possible, rest exactly 90 seconds.

 

3 rounds for time of:

 

30 Pistols

25 C2B Pull-ups

20 Burpees

May 23, 2013

 

For Time:

 

50 Double Unders

9 Bear Complex 155/115

50 Double Unders

7 Bear Complex

50 Double Unders

5 Bear Complex

50 Double Unders

 

*10 Burpee penalty if you put the bar down during the complex. 

May 22, 2013

 

1) 7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

 

2) 5X1 1&1/4 Front Squats – heaviest possible, rest 60 sec. 

 

 

21-15-9 of:

 

Deadlifts 315/205#

Box Jumps 30/24″

 

May 21, 2013

 

 Every 40 seconds for 4 minutes:

 

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

 

For time:  

Four rounds for time:

 

4 Rope Climbs 15′

12 Push Press 115/75#

16 Sit-ups

 

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