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

WOD Archive for March 2015

March 31. 2015

20:00 to work on receiving/bottom position of clean/jerk technique
15:00 AMRAP
5 clean and jerks 135/95
10  box jumps
15 t2b
CrossFit Lite class
20:00 amrap
5 Push Presses
10 Box Jumps
15 Hanging Knee Raises
200m run
Then
5 rounds of
1:00 plank
Rest :30
1:00 wall sit
Rest :30

March 30, 2015

Snatch Skill Work/Drills
No heavier than 60%
21-18-15-12-9
KBS 53/35
Burpees
CrossFit Lite
7:00 AMRAP
10 Back Squats
20 Sit-ups
Rest 1:00
7:00 AMRAP
10 Front Squats
50 singles
Rest 1:00
7:00
10 Lunges each leg
10 Push-ups
Rest 1:00
Repeat

March 27, 2015

CrossFit Open WOD 15.5

Women's Class
1 mile run
100 sit-ups
80 mountain climbers
60 air squats
40 russian twists
20 Deadlifts
2000m row

March 26, 2015

100 double unders
90 v-ups/sit ups
80 goblet squat
70 superman
60 lunges - 30 each leg
50 pendlay rows
40 foot or 80 second handstand walk/handstand hold
30 ring dips / box dips
20 HSPU
10 burpees
 

March 25, 2015

20:00 to build up to a heavy Snatch + Hang Snatch + 3 OHS
12:00 AMRAP
3 Burpees, 3 Pull-ups
6 Burpees, 6 Pull-ups
9, 9
12,12...
CrossFit Lite Class
12:00 AMRAP
3 Burpees, 3 Pull-ups
6 Burpees, 6 Pull-ups
9, 9
12,12...
Rest 3:00 Then
15:00 AMRAP
10 Push Presses
10 Hanging Knee Raises
10 Bent Over Rows

March 24, 2015

Back Squat
7x2 @ 90%
For Time
100 Double Unders, 50 Air Squats
80 Double Unders, 40 Air Squats
60 Double Unders, 30 Air Squats
40 Double Unders, 20 Air Squats
20 Double Unders, 10 Air Squats

March 23, 2015

Work up to a max for the day of this complex: Clean, drop, clean, jerk, jerk.
15:00 AMRAP
30 Kettlebell Swings 53/35
30 Push-Ups
30 Sit-ups
CrossFit Lite
4 rounds of
Minute 1: Jump Rope Singles
Minute 2: Sit-ups
Minute 3: KBS
7:00 AMRAP
30 Squat Jumps
30 Step Ups
1:00 Rest
7:00 AMRAP
10 Thrusters Right Arm
10 Thrusters Left Arm
10 Push-ups
1:00 Rest
800m run
 

March 20, 2015

20:00 Mobility

15.4

Women's Class

EMOM 7:00

5 deadlifts
5 Bar rollouts

"Cindy"

20:00 AMRAP of
5 pull-ups
10 push-ups
15 squats

*200m run every 2 rounds

March 19, 2015

5 rope climbs
5 thrusters 135/95
run 400m
4 rope climbs
4 thrusters 155/115
run 400m
3 rope climbs
3 thrusters 165/125
run  400m
2 rope climbs
2 thrusters 175/35
run 400m
1 rope climb
1 thruster 185/145
run 400m

March 18, 2015

12:00 to build up to a heavy Power Clean+Hang Clean+Front Squat
Every :40 for 7 rounds complete the above complex @75% of your heaviest one
10->1 Power Clean and Jerk 135/95
1->10 KBS 70/53
EMOM 3 Burpees
CrossFit Lite Class
EMOM 7:00
7 Push Press
14 Lunge Jumps
2000m row buy in then in the remaining time of 20:00 complete an AMRAP of
10 DB Thrusters
10 Slam Ball
10 Russian Twists
 

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