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

WOD Archive for May 2015

June 1, 2015

5x3 T&G Power Snatches @70% of 1RM Power Snatch
5x3 OHS @70% of 1RM Power Snatch
Conditioning
4 Rounds for Time
30  Double Unders
20 KBS 53/35
10 C2B Pull-ups
CrossFit Lite Class
30:00 to complete 5 rounds of
50 Singles
40 Sit-ups
30 KBS
20 Back Squats
10 Pull-ups
*3 Burpee EMOM

May 29, 2015

Metcon Friday
21-15-9
OHS 95/65
HSPU
1:00 rest
21-15-9
Front squats 135/95
KBS 70/53
1:00 rest
21-15-9
Dead lifts 185/125
Goblet squats 70/53
Women's class
10 KB thrusters
20 push ups
20 KB thrusters
30 push ups
30 KB thrusters
30 push ups
20 KB thrusters
20 push ups
10 KB thrusters
Then 5 rounds of
row 250m
1:00 wall sit

May 28, 2015

Find a 5 rep max bench press
Metcon
Grace 30 clean and jerks for time 135/95
8:00 cap
Rest 1:00 then
Open wod 12.1
7:00 amrap of burpees
Women's Class
1 goblet squat
10 lunge jumps
10 slam balls
2 goblet squats
10 lunge jumps
10 slam balls
3 goblet squats
10 lunge jumps
10 slam balls
And so on
30:00 amrap
Core finisher

May 27, 2015

Find a 5 rep max dead lift. Touch and go under control. NO BOUNCING
Metcon
Isabel  30 snatches for time 135/95
8:00 cap
Rest 1:00
Then 150 sit ups for time

CrossFit Lite class
50-40-30-20-10
Wall balls
Box jumps
Sit ups

May 26, 2015

Back squat 4x9 @70%
Fran 21-15-9
thruster
pull up
CrossFit Lite
7 rounds of 
10  back squats
100m run
10 burpees
100m run
10kbs
100m run

May 25, 2015 Memorial Day

The gym is closed today. Enjoy the rest of the weekend!

May 23, 2015

"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
If you have a 20# vest wear it
8am class and 10am class for Murph
Regular schedule on Sunday
Closed on Monday

May 22, 2015

Strength: Test Front Squat or Clean

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Crossfit Lite
10 rounds of
Minute 1: ME Hanging Knee Raise
Minute 2: ME Burpees
Minute 3: ME Squat Jumps

May 21, 2015

Strength: Pendlay Rows 5x5 @50% of 1RM Clean
                Bar Rollouts 5x5 (3 seconds down, 3 seconds back)
MetCon: 5 rounds of
Minute 1: ME Double Unders
Minute 2: ME DB Hang Cleans
Minute 3: ME KBS 70/53
CrossFit Lite
10 rounds of
Minute 1: ME Double Unders
Minute 2: ME Front Squats
Minute 3: ME KBS

May 20, 2015

Strength: Test Back Squat
MetCon: For Time:
1k row
50 Box Jumps 30"/24"
800m run
 
CrossFit Lite
1k row
50 Box Jumps
800m run
50 Wall Ball
500m row
25 Box Jumps
400m run
25 wall ball

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