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

WOD Archive for August 2015

August 31, 2015

snatch
1×5@50%, 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%, 1×5@75%

Metcon
5 rounds for time
7 snatches 115/85
14 pull ups
21 goblet squats

Light/women's class
5 rounds for time
400m run
7 db snatches each arm
14 pull ups
21 goblet squats

August 28, 2015

Overhead lunges(%1rm split jerk) 3 each leg
1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@80%, 1×3@75%
Conditioning:
1 mile run
50 Air Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
*Mobilize for the remainder of the class
CrossFit Lite
1 mile run
100 Air Squats
80 Sit-ups
60 Box Push-ups
40 Pull-ups
20 Box Jumps
1 mile run

*Break up the work in between the runs as neede

August 27, 2015

Clean from knee
1×5@50%, 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%, 1×5@75%

Conditioning:

“Fight Gone Bad”
3 Rounds:
1:00 – Wallballs (20/14)
1:00 – Sumo Deadlift High Pulls (75/55)
1:00 – Box Jumps (20″)
1:00 – Push Presses (75/55)
1:00 – Row for Calories
1:00 – Rest

CrossFit Lite
“Fight Gone Really Bad”
5 Rounds:
1:00 – Wallballs
1:00 – Sumo Deadlift High Pulls
1:00 – Box Jumps
1:00 – Push Presses
1:00 – Row for Calories
1:00 – Rest

August 26, 2015

Back squat x 20
Teams of 2 - one partner works at a time
100 HSPU
50 calorie row
100 DB Snatch (full)
50 calorie row
100 pull-ups
50 calorie row

CrossFit Lite
1000m row then

5 rounds of
10 Back Squats
50 Double Unders

Then

5 rounds of
10 Burpees
10 KBS then

1000m row

August 25, 2015

Power clean + Push Jerk (all singles, % of 1RM Push Jerk)
1×5@50%, 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%, 1×5@75%

Conditioning:

Hero WOD “Rankel”
20:00 AMRAP
6 Deadlifts (225/155)
7 Burpee Pull-Ups
10 Kettlebell Swings (70/53)
200 Meter Run

CrossFit Lite
30:00 AMRAP
10 Deadlifts
3 rounds of Cindy
100m run

August 24, 2015

Snatch from the knee
1x5 @50%, 1x5 @60%, 1x5 @70%, 1x5 @ 75%, 1x5 @ 80%, 1x5 @ 75%
200m run
21 hang squat snatch 115/80
200m run
15 hang squat snatch
200m run
9 hang squat snatch
*10 burpee penalty each time the bar is dropped

Saturday, August 22, 2015

There will only be a 10am class tomorrow (Sunday) , the 11am class is cancelled as we will head to Unami Park for the KOA picnic.

August 21, 2015

Volume training
10:00 EMOM of 5 HSPU
1:00 rest then
10:00 EMOM of 150m row and 5 burpees
MetCon
30:00 AMRAP
40 wall balls 20/14
20 burpees
10 clean and jerks 135/95
200m run with wall ball

August 20, 2015

Front squat + split jerk
(5 FS+1 SJ)
1x5@50,60,70,75,80%
Drop set @70%

August 19, 2015

Cleans from mid thigh
1x5@50,60,70,75,80%
Drop set at 70%
MetCon
7:00 AMRAP
10 front rack lunge steps 115/85
5 MU
1:30 rest
7:00 AMRAP
10 front squats 115/85
5 HSPU

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