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

WOD Archive for January 2015

January 30, 2015

 sets of 4/8 @ 95% of Tuesday's weight
(4/8 means do 4 fs then rack it and immediately do 8 bs)
Open Workout 11.3
5:00 AMRAP
165/110
Women's Class
5 rounds of
5 deadlifts
10 KTE
20:00 AMRAP of
15 Push Press
50 singles
15 back extensions
50 mountain climbers (25 each leg)
15 rig leg raises

January 29, 2015

20:00 Coach led mobility
60 calorie row
40 KBS 70/53
30 Pull ups
20 Overhead squat 135/95
10 rope climbs

January 28, 2015

12:00 to Build up to 80% of your 1RM snatch.
Rest 3:00
Then 10:00 EMOM
Odd: 3 Snatches @70%
Even: 50 Double Unders
Rest 3:00
7:00 Burpees
Rest 3:00
7:00 AMRAP of
150m row
7 KB Front Rack Lunges each leg 53/35
Women's Class
5 Rounds of
12 Push Presses
12 Russian Twists with med ball
20:00 AMRAP of
20 Burpees
200m row
20 lunges each leg

January 27, 2015

Classes will resume today starting with the 4:15 class. 
5 sets of 4/8 @ 80% of 1RM Front Squat
(4/8 means do 4 fs then rack it and immediately do 8 bs)

15:00 AMRAP
9 Deadlifts 225/155
12 HSPU
15 Box jumps 24/20

January 26, 2015

SNOW UPDATE - 4:15pm will be the last clas for today - Stay safe
20:00 to build up to a heavy Power Clean+Push Jerk x 5 (touch and go)
Open Workout 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145/100)
10 Toes to bar
15 Wall balls (20/14)

Women's Class
5 rounds of
6 Front Squats/6 Back Squats
30 Double Unders/60 Singles
Complete as many rounds and reps as possible in 20 minutes of:
25 Sit-ups
20 KBS
15 Wall balls

January 23, 2015

From the rack, find your 3RM Jerk
21-15-9-15-21
Thrusters 95/65
Knees to elbows

Women's Class
5 rounds of
5 deadlifts
10 over the bar Burpees
Then
21-15-9-15-21
Thrusters
Core movements 

January 22, 2015

5 sets of 4/8 @ 95% of Monday's weight
(4/8 means do 4 fs then rack it and immediately do 8 bs)
Partner WOD
15 minute cap
As a team complete 150 renegade row push ups.
While one partner does renegade row the other holds a plank. 
Every time partners switch the person going to plank must complete a rope climb.

January 21, 2015

Find your 5RM Clean (full)
21-15-9
Slam balls
Pistols
Then 12-9-6
Goblet squats 70/53
KBS

Women's Class
5 Rounds of
12 Push Presses
12 Slam Balls
Then
5 rounds of
5 push-ups
30 singles
10 wall ball
30 singles
15 sit-ups
30 singles
20 flutter kicks
30 singles

January 20, 2015

Find your 5RM Snatch (full)
1:00 ME burpees
:30 rest then
8:00 AMRAP
3 power snatches @185/125 or 70% of max snatch
6 muscle ups
9 HSPU
:30 rest then
1:00 ME burpees
 

January 19. 2015

5 sets of 4/8 @ 75% of 1RM Front Squat
(4/8 means do 4 fs then rack it and immediately do 8 bs)
5 rounds for time
30 call row
20 box jumps
10 power cleans 165/105

Women's Class
5 rounds of
6 Front Squats/6 Back Squats
12 KBS
Then
20:00 AMRAP of
20 pulls on the rower (sprint)
15 Box Jumps
10 Power Cleans
 

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