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

WOD Archive for November 2015

November 30, 2015

Back squat 3x2 @90%
21-18-15-12-9-6-3
KBS 53/35
sit ups
200m run after every round

November 27, 2015

Schedule Change - 9:30am, and 4:15pm classes today

"Hidalgo"
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

November 26, 2015

Happy Thanksgiving!
One WOD today at 10:00am

November 25, 2015

No 8:15pm class tonight - last class is 7:15pm
Split Jerk 75%x3, 80%x2, 85%x2, 3x1@90%
Pause Front Squat + Front Squat - 70% x (1+1) x 5

Metcon:
Open wod 15.5
27-21-15-9
Thrusters 95/65
Cal row

November 24, 2015

Power Snatch 70%x3, 2x3@75%, 2x2@80%

Metcon:
Every 2:00
7 power snatches 115/85
7 OHS
7 HSPU

November 23, 2015

Back squat 5x1 @90%
10 rounds of
1:00 wall balls
:30 box jump step downs
:30 rest

November 20, 2015

Power Clean - 75%x3, 3x2@80%, 2x2@85%

Conditioning:
For Time:

Row 2000m
50 Wall Ball 20/14
Row 1000m
35 Wall Ball
Row 500m
20 Wall Ball

November 19, 2015

Split jerk 75%x3, 3x2@80%, 2x2@85%
25 KBS 70/53
50 sit ups
75 air squats
rest 2:00
25 slam ball
50 sit ups
75 double unders
rest 2:00
25 Russian twists with slam ball
:50 wall sit
:75 plank

November 18, 2015

Push jerk 75%x3, 3x2 @80%, 2x2 @85%
Pause front squat + front squat 70%x5

7:00 ladder
1 rope climb
2 HSPU
2 rope climbs
4 HSPU
3 rope climbs
6 HSPU
1 mile run when clock beeps at the end

November 17, 2015

Back Squat - 4x3@85%
Push Press - 70%x5, 75%x5, 80%x5

Conditioning:
Main Site WOD
7 rounds for time of:
95/65 Power cleans, 7 reps
95/65 Thrusters, 7 reps
7 bar-facing burpees

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