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

WOD Archive for December 2014

December 31, 2014

Regular schedule in the morning, last class is the 1:30pm class
1 rep max back squat
7:00 AMRAP
7 push-ups
7 box jumps 24/20
7 slam ball
2:00 rest
7:00 AMRAP
7 toes to bar
7 deadlift 155/105
7 hang power cleans 

December 30, 2014

1 rep max clean and jerk
2 rounds for time:
30 thrusters 95/65
30 pull-ups
30 burpees
30 situps

December 29, 2014

20:00 to build to a 1rm snatch
Group 1 will complete 4-:45 row sprints with :45 rest
Group 2 will complete 4 - :45 max effort double unders and :45 kbs 53/35
 

December 26, 2014

Schedule Update - Today's classes are at 9:30am, 10:30am, 4:15pm and 5:15pm
Double Metcon Day!
1. 5 rounds of 
300m row
15 Burpees
rest 5 minutes then
2. 50-40-30-20-10
Wall balls 20/14
Box jumps 24/20
KBS 53/35

December 25, 2014

Closed
Merry Christmas!

December 24, 2014

Only two classes today - the 8:45am women's class and the 9:30am class
1 Squat Snatch (135/95)
2 Box Jumps
3 Push Presses (135/95)
4 Toes to Bar
5 Hang Power Cleans (135/95)
6 Hand-Release Pushups
7 Deadlifts (135/95)
8 V-ups
9 Kettlebell Swings (70/53)
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Calories on rower

December 23, 2014

Build to a heavy clean +hang clean+ front squat +jerk
1 mile run
5 legless rope climbs or 10 rope cimbs
800m run
5 or 10 climbs
400m run
5 or 10 climbs

December 22, 2014

5x2 Paused back squats
13.1
40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Snatches 165/100
10 Burpees
Max snatches 205/120

December 19, 2014

5x2 Jerk from the rack.  Work up to a heavy set.
Buy In:
Annie
50-40-30-20-10
Double Unders
Sit-ups
Then
20-15-10
Shoulder 2 Overhead 115/75
Pull-ups
Then
1000m row

December 18, 2014

20 Minutes Mobility
30-20-10
KB lunges 
KBS 70/53
Wall Ball 30/20
400M run everytime you stop moving during the WOD

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