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

WOD Archive for March 2016

April 1, 2016

5x5 Snatch @60%

Conditioning
5 rounds of
10 pull-ups
10 KBS 53/35
200m run

Women's/Lite Class
EVA

5 rounds of 800m run
30 KBS
30 Pull-ups

March 31, 2016

ROMWOD

Strength (1/2 class)
Front Squat
5x5@60%

Conditioning (1/2) class
2500m Row

Women's/Lite Class
10 rounds of
200m row
10 lunges each leg
10 push-ups

March 30, 2016

Chipper Day

For Time
50 Burpees
400m run
30 T2B
20 S2OH 115/75
10 Rope Climbs
20 S2OH 115/75
30 T2B
400m run
50 Burpees

Women's Class/Lite Class
Same as above

March 29, 2016

5x5 cleans @60%
21-15-9
hang power clean 115/75
box jumps
800m run after the 9th box jump

CrossFit LIte
21-15-9-15-21
push press
box jump
burpee
800m run to start and finish

March 28, 2016

back squat 5x5 @60%

"Annie"
50-40-30-20-10
double unders
sit ups

CrossFit Lite
"Annie" with
10 back squats
10 pull ups
100m after every round

March 27, 2016

Closed for Easter

March 25, 2016

16.5
21-18-15-12-9-6-3
thrusters 95/65
bar facing burpees

March 24, 2016

6 AMRAP
10 box jump overs
10 empty bar OHS

4 rounds
21 calorie row
15 OHS 75/55
9 bar facing burpees

ROMWOD

March 23,2016

1 milw
12:00 AMRAP
10 front squat 135/95
10 bar facing burpees
1:30 rest
12:00 AMRAP
10 kbs 53/35
10 goblet squats

1 mile run

March 22, 2016

4x4 back squat @80%

Metcon:
18:00 AMRAP
10 clean & jerks 135/95
2 rope climbs
200m run

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