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

WOD Archive for January 2016

January 29, 2016

Touch and go deadlift – 1×6@65% 1×5@75% 1×4@85% 1×1@95

Metcon
21-15-9
OHS 115/85
KBS 70/53
Then right into
21-15-9
T2B
Goblet squats 70/53

CrossFit Lite
6 rounds at your own pace
Deadlift x 10/1:00 wall sit

20:00 AMRAP
10 Leg Raises
10 lunge jumps
10 push presses
25 flutter kicks
10 calorie row
10 push-ups
10 bent over rows
25 flutter kicks

January 28, 2016

5:00 EMOM
5 touch and go squat snatches
Start at 65%-70% and work up
WOD
60 bar facing burpees with 3 power snatches 135/95 every minute on the minute

CrossFit Lite
Tabatas!
Do each movement 2x in a row. 4 rounds.
Double Unders or Singles
Air Squats
Russian Twists
KBS (Russian style)
Hanging Knee Raises
Med ball cleans
Supermans
Plank

January 27, 2016

10:00 eomom (5 rounds)
6 front squats
(Start at 65% and add weight each set)

Metcon
12:00 AMRAP
7-6-5-4-3-2-1-2-3-4-5-6-7-6-5... And so on
Back squats 185/125
HSPU

CrossFit LIte
Emom 12:00
Push press x 10/Squat Jump x 10

Complete 5 rounds of
20 wall ball
20 box jumps
With 3 burpee emom

January 26, 2016

Weakness warm up
2k row
Or
60 bar facing burpees

10:00 eomom (5 rounds)
4 touch and go power cleans
(Start at 75% and add weight each set)

Metcon
For time:
4 Legless rope climbs
12 Clean and jerk 155/105lbs
3 Legless rope climbs
9 Clean and jerk 155/105lbs
2 Legless rope climbs
6 Clean and jerk 155/105lbs
1 Legless rope climbs
3 Clean and jerk 155/105lbs

January 25, 2016

Delayed Opening
First class will be 1:30pm followed by the regular schedule
3 rounds
10 push ups
10 hang power cleans
10 push presses

10:00 amrap
7 squat cleans 165/110
30 DU

Then
10 rounds
10 cal row
:20 rest

January 24, 2016

Closed

January 23, 2015

CLOSED due to the blizzard.
Home WOD
75 push ups
25 burpees
75 sit ups
25 burpees
75squat jumps
25 burpees
4 minute cumulative plank hold

January 22, 2016

Build up to a heavy set of 3 Full Clean and Jerks then
EMOM 5:00 @75-80% of above

Conditioning:
For Time
50 Burpees
40 Box Jumps
30 Med Ball Cleans 30/20
20 HSPU
10 Rope Climbs

January 20, 2016

1. Slow 8 minute AMRAP
15 Empty bar thrusters
10 Bent Over Rows

2. Strength:
Build up to 80% of your 1RM Front Squat then
EMOM 5:00 of 4 Front Squats @75%

3. Conditioning:
20-15-10
Hang squat clean 135/95lbs
40-30-20
Sit-ups

January 19, 2016

Build up to a heavy set of 4 Touch and Go Power Snatch then
EMOM 5:00 @80% of above

Conditioning:
3 Rounds
15 Power snatch 115/75lbs
15 Calorie row
15 Box jumps 24/20″

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