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

WOD Archive for July 2014

August 1, 2014

Warm up: flight simulator (15 mins)
A) Back squat -  75%x10x3 (20 mins)
B) 2 partner wod for time
200m farmer's carry
50 wall balls
400m fireman carry
50 burpees
C) 10min amrap
Push ups
KB swings

July 31, 2014

Warm up: :20/:10x8mins
Pull up holds
Thai Planks
Skill: Pull ups (15 mins)
1mile
90 sit ups
80 mountain climbers
70 flutter kicks
60 russian twist
50 slam balls
40 sandbag get ups
30 pull ups
20 kb swings
10 push ups

July 30, 2014

Warm up: 5 rounds
100m run
:60 Bear crawl
:60 Crab walk
:60 Air squats
A) skill: split jerk (15 mins)
B) 2 push press + 2 split jerks @ 75% EMOMx7mins
C) The Ghost -
6 rounds (:60 of work)
Row (cal)
Burpees
Double unders
Rest 

July 29, 2014

Warm up:  Elizabeth w bar
Power clean + hi hang clean + 2 front squats (20min)
7 rounds of
7 front squats 155/115
7 muscle ups
Followed by
1-11 pyramid
Burpees
Lunges

July 28, 2014

Warm up: 3 rounds of - :30 wall balls :30 burpees :30 wall squats
Skill: hi hang Sn + hang sn (knee) (15 min) A1)
3 hang power sn EMOMx7mins
10min amrap
10 DB thrusters @ 45/25
50 double unders
followed by  3 rft - 400m run 20 pull ups

July 25, 2014

Warm up: 5min amrap 5 OHS w bar 10 Good mornings 200m run
5min amrap 10 supermans 10 spidermans 5 burpees
20mins to max out 
5 rounds for time 10 db strict press @ 45/35
10 db front squats @ 45/35
10 db deadlifts @ 45/35
10min amrap
10 kneeling halfmoons w 45lb plate
10 russian twist w 45lb
10 sit ups w 45lbs

July 24, 2014

Warm up: :20/:10x8mins Pull up holds Band pull aparts 
20mins to max out 
skill work - handstands/ handstand push ups (15min)
10min amrap
6 handstand push ups
6 pull ups
6 wall balls 
:30/:10x7mins
Man makers @ 35/25
Db OH lunges @ 35/25

July 23, 2014

Warm up: Isabel w/ bar only 
20min to max out 
4 rounds for time (15mins) 2 rope climbs
5 Hi-hang power snatches @ 135/95
400m run 
for time - (10mins) 30 turkish get ups

July 22, 2014

Warm up: 4 rounds (10min) 200m run 10 wall balls 10 jumping lunges
20min to max out 
3 rounds for time (15min cap)
10 db snatch
10 renegade rows
10 jumping squats 
:20/:10x 5mins Planks and flutterkicks

July 21, 2014

Warm up: Annie 
25min to max out
7min amrap
5 pull ups
10 t2b)
7min amrap
9 KB swings @ 53/34
9 goblet squats 
1min max effort push ups.

Pages