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

WOD Archive for August 2014

August 31, 2014

There will be one class on Monday, Septemenr 1st at 10am.
Enjoy the holiday weekend!
 

August 29, 2014

A) Skill: Power Clean
A1) Every :40 for 12 Rounds
2 power cleans + 2 front squats
B) 15min amrap
400m run
20 Wall balls
C) :30/:10x 4 rounds (both movements equals 1 round)
Russian twist
Hollow holds

August 28, 2014

Skill: rowing
7 Rounds of
1:00 ME Row for Calories
Rest :30
1:00 ME KBS 53/35
Rest :30
1:00 ME Push-ups

August 27, 2014

Skill: Clean
A) establish max double
B) Fran
    21-15-9
    Thrusters 95/65
    Pull-ups

 

August 26, 2014

Skill: Push Press
A) 2 Push press + 1 split jerk @ 75%x1x10 (% is based on 1RM Push Press)
12:00 AMRAP
7 HSPU
7 C2B Pull-ups
7 Slam Ball

August 25, 2014

Front squat 65% 3x10
Skill: Muslce snatch
Teams of 2 complete 300 wall ball. One person does wall ball while the other does AMRAP of 5 odd object ground to overhead and 10 hand release push ups. 
Odd object is meant to reflect the functional fitness you will need out side of the gym, such as picking up various items inside and outside the house. 

August 22, 2014

A) Back Squat - 80%x3x6
B) 11-1 x 2
Box jumps
Db thrusters 50/35 2 hands

August 21, 2014

Skill: Clean Pull 
2 clean pulls + 2 hi hang cleans @ 75%x1x10
21-15-9-6-3
Push-ups
Burpees
Air Squats
 

August 20, 2014

Skill: Double Unders
50 Calorie row
50 Box jump overs 24/20
50 Deadlift 180/120
50 Wall balls
50 Ring dips
50 Wall balls
50 Deadlift
50 Box jump overs
50 calorie row

August 19, 2014

A) Strict Press 5x5 work up to a heavy 5
A1) Strict Pull ups 5xME 
B) 15min Amrap
400m run
10 bear complex weight 95/65
 

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