12 Commerce Drive Cranford NJ 07016...908-709-4200.

WOD Archive for February 2014

February 28, 2014

CrossFit Games Open WOD 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55-lb. power snatches, 15 reps

February 27, 2014

2 Rope climbs - cash in
4 Rounds for time
12 Chest to bar pull ups
9 Deadlift - 155/115
6 Hang power clean 155/115
3 Front squat 155/115
Cash out - 4 rope climbs
 
 

February 26, 2014

10:00 to work to work to 75% of 1RM Clean and Jerk
1 Clean and Jerk every :40 for 5 rounds
Conditioning
7 minute AMRAP of:
25 Double-Unders
3 Thrusters 155/105#

February 25, 2014

Back Squat: 4X3@90% – rest 90 sec.
Conditioning
20 Split Jumps
10 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
20 Split Jumps
15 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
20 Split Jumps
20 HSPU (regionals standard)
10 Hang Power Cleans 155/105#

February 24, 2014

10:00 to work to work to 75% of 1RM Snatch
1 snatch every :40 for 5 rounds
Conditioning
5 rounds of:
:45 ME Wall Ball 30/20#
:45 ME 6″ Target Burpees
:45 Rest

February 21, 2014

Skill Work
Hollow/Arch
Conditioning
For time:
Row 1k
20 Deadlifts 155/105#
40 Cleans 95/65#
20 Deadlifts 155/105#
Row 1k

February 20, 2014

50 OHS 95/65
40 Toes to bar
30 Hang Snatch
20 HSPU
10 Strict press

February 19, 2014

20:00 to work up to a 2RM Power Clean and Jerk
4 rounds of
15 Thrusters 100/65#
15 Chest to bar Pull-ups

February 18, 2014

Back Squat: 4X5@85% – quick up and down with no pause every set, rest 90 sec.
Annie
50-40-30-20-10
Double Unders
Sit-ups

February 17, 2014

5X2 Snatch (ground and just above knee) @80%, rest 90 sec.
Conditioning
5 rounds of:
5 Snatches 155/105#
10 Burpees
15 Box Jumps 24/20″

Pages