8 Eastman Street Cranford NJ 07016...908-272-7400

WOD Archive for November 2014

November 28, 2014

Class Schedule for today:
7:00am
8:45am women's only class
9:30am
4:15pm
5:15pm
6:15pm
Open gym 5:15-7:15pm
Mobility
Back squat 5x5 @ 70%
500m row then 21-15-9
Toes 2 Bar
Burpees
500m row

November 27, 2014

One class today at 9:30am
Happy Thanksgiving!

November 26, 2014

3 position snatch
4 Rounds
10 Power snatch 115/75
20 Wall ball 20/14

November 25, 2014

20:00 of goat work (rope climbs, HSPU, ring dips, pull ups etc.)
3 - 5 minute AMRAP
1) 10 box jumps 30/24
     20 sit ups
1:00 rest
2) 30 double unders
    10 deadlift 285/115
1:00 rest
3)5 pull ups
    10 slam ball

November 24, 2014

Clean + front squat +jerk every :40 x 7
Power clean and jerk 135/95 10-9-8-7-6-5-4-3-2-1-
KBS 70/53 1-2-3-4-5-6-7-8-9-10
EMOM 3 burpee

November 21, 2014

2 Rounds
50 Slam balls
100m run
40 KBS 53/35
100m run
30 KB DLHP
100m run
20 Pull ups/ring rows
100m run
10 DB  Thrusters (each arm

November 20, 2014

25 Burpees
25 Slam balls
25 Ring dips
25 DB snatches (each arm)
25 Ring dips
25 Slam balls
25 Burpees

November 19, 2014

Pick 2 girl WOD's out of a hat
Grace
Isabel
Fran
Diane
Barbara
Mary

November 18, 2014

Row 500m
Run 400m
Row 1000m
Run 800m
Row 500m
Run 400m

November 17, 2014

12-9-6-3
Wall balls 30/20
Muscle ups
KB squat clean 53/35 (each arm)

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