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

WOD Archive for June 2015

July 1, 2015

20:00 to build up to a heavy 3 position clean (power, above knee, floor) + 1 Split Jerk

Conditioning:
Partner Hero WOD

“Helton”
3 Rounds:
800 Meter Run
30 Dumbbell Squat Cleans (50’s/30’s)
30 Burpees

*Both partners run carrying a dumbbell. One works, one rests when inside.

Women's/Lite Class

“Helton”
3 Rounds:
800 Meter Run
30 Dumbbell Squat Cleans
30 Burpees

June 30, 2015

Back squat 5x5 60%
Front squat 5x5 80%

Conditioning:
10:00 AMRAP
1 C2B Pull-up
1 Box Jump 30/24"
2 C2B Pull-ups
2 Box Jumps
3 C2B Pull-ups
3 Box Jumps...

June 29, 2015

20:00 to build up to a heavy 3 position snatch (power, above knee, floor)

Conditioning:
10-8-6-4-2
OHS 115/75
2-4-6-8-10
KBS 70/53

Women's/Lite Class

5 sets of 10 push Presses

Running Annie
50-40-30-20-10
Double Unders
Sit-ups
*Run 200 meters after double unders and sit-ups.

June 26, 2015

5x5 dead lifts @90% of 5RM
MetCon
Buy in: 30 KB front squats
Then
3 rounds for time
20 box jumps
10 snatches 135/95
20 KB high pulls 70/53
3 burpee EMOM
Women's class
30 weighted step ups
30 DB snatches
30 pull ups
30 KBS
30 front squats
20....
10....

June 25, 2015

Hand stand work
1 burpee buy in
3 rounds
200m run
12 pull ups
then 3 rounds
50 double unders
50 sit-ups
then 3 rounds
250m row
12 kbs
1burpee cash out

June 24, 2015

5x5 strict press @90% of 5RM
MetCon
Every 2:00 for 10:00
15 burpees
10 push jerks 165/110
Women's class
1 mile buy in
Then
5 rounds for time
25 slam balls
25 push ups
25 squats with the slam ball

June 23, 2015

5x5 tempo front squats @70% :05 count on the way down. Once you hit bottom explode up!
MetCon
5:00 EMOM
3 power cleans 155/105
7 burpees
9 wall balls

Once you can no longer do the EMOM it turns into 5 rounds for time.
Finish with
5 rounds of
:30 on
:15 rest
Runner sit ups and hollow holds
Light class
Partner up
10x300m row sprints each
Then 30 alternating push ups each
 
 

June 22, 2015

Bench press 4x10@ 80% of 5RM
Metcon
Open wod 14.5
21-18-15-12-9-6-3
Thrusters 95/65
over the bar burpees
Woman's and light class
21-18-15-12-9-6-3
DB thrusters
Burpees
Double Sit ups

June 19, 2015

EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 60% of 1rm Power Clean and add weight each minute
Conditioning
3 rounds for time of:
7 bar/ring muscle-ups
205/145# squat clean and jerks, 7 reps
Women's 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

June 18, 2015

20:00 Goat Work/Mobility
run 1 mile
2k row
run 1 mile

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