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

WOD Archive for December 2015

December 31, 2015

Regular morning schedule. Last class of the day is the 1:30pm.
Partner "Kalsu"
150 thrusters 135/95
EMOM 5 burpees

December 30, 2015

Pick a movement for a one rep max
10:00 to complete 100 burpees
10:00 to complete 4 laps
10:00 to complete 20 rope climbs
10:00 to complete "Annie" (50-40-30-20-10 Double Unders/Sit-ups)
10:00 to complete 2016m row

*the clock will countdown 5 10:00 segments. If you finish the task before the 10:00 is up, rest until the next task begins. If you don't finish the task, move on to the next one.

December 29, 2015

Chose a movement to max out
Diane
21-15-9
deadlift 225/155
Handstand push ups

December 28, 2015

Max out

30 thrusters 95/65
30 toes to bar
20 thrusters 115/75
20 KBS 53/35
10 thrusters 135/95
10 strict pull ups

December 24, 2015

2 classes today 9am and 11am
1 C&J 225/155
2 mu
3 box jumps 36/30
4 hang squat snatches 115/75
5 push ups
6 push presses 115/75
7 jumping squats
8 t2b
9 wall balls 20/14
10 c2b pull ups
11 HSPU
12 front squats 225/155

December 23, 2015

One rep max week
150 burpees for time

December 22, 2015

One rep max week
4x400m run repeats. 1-1 rest

December 21, 2015

1 rep max week
Partner WOD
40 KB front squats
40 pull ups
40 calorie row
must switch every 10reps

December 18, 2015

Power Snatch - 70% 3x1, 75% 3x1
Power Clean + Jerk - 70% x 3x1, 75% x 3x1

Conditioning:
60 calorie row
50 Med Ball Cleans 20/14
40 Sit-ups
30 Burpees
200m run
10 HSPU

December 17, 2015

Front Squat - 70%x5x2
100 DU
90 V-ups or sit ups
80 goblet squat 70/53
70 Superman/Banana (hollow hold/arch hold) (35 roll each side)
60 lunge jumps (30 each leg)
50 C2B pull-ups
Handstand walk down and back (40ft) or 80 second handstand hold
30 Ring dips or box dips
20 Deficit HSPU or HRPU
10 Burpees

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