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

WOD Archive for April 2016

April 29, 2016

High Catch Power Clean – 6×2

3 Rounds For Time:
10 Clean and Jerk 155/105lbs
75 Double Unders

100 Push Ups for time
Run 200m after any break

Women's Class

Start with one of the following: Row 2k, 75 cal on Assault Bike or run 1 mile then
3 rounds of
15 C&J
25 Russian Twists
50 Toe Touches
100 Double Unders

April 28, 2016

Back Squat 4×4 @70-80% of 1RM
No oly’s, belt, or sleeves. Clean it up.
Met-Con
7 Rounds for Time:
7 Thrusters 100/70lbs
7 Burpees to 6″ Target

10 Rounds For Time:
10 Cals on AAB
1 Rope Climb
Rest :30

Women's Class

12:00 of Back Squat Work then

7 Rounds of
7 Thrusters
7 Burpees
7 Cals on Assault Bike
1 Rope Climb

April 27, 2016

Snatch 5×3 – Perfect reps only

For total time:
Run 200m
Rest :60
Run 400m
Rest 2 minutes
Run 800m
Rest 3 minutes
Run 1 Mile

5 rounds of
:30 hollow hold/:30 rest

Women's/Lite Class

50-40-30-20-10
Wall Ball
Sit-ups
KBS
Double Unders

April 26, 2016

Strength
Split Jerk 5×3

AMRAP 6 Minutes:
4 Squat Cleans 185/125lbs
4 Bar Muscle Ups (8 c2b pull-ups)

Gymnastics Test
In 7 Minutes:
Row 1k
Then max distance HS Walk in remaining time (or work on HS hold)

Lite Class

8 rounds of
8 Front Squats
8 Strict Pull-ups
8 cal row
8 Box Jumps

April 25, 2016

Deadlift 5x3
20-18-16-14-12-10
front rack lunge steps 135/95
HSPU

CrossFit LIte
20-18-16-14-12-10
front rack lunge steps
push press
hanging knee raise
800m run to start
400m run after the round of 16
800m run to finish

April 22, 2016

Strength
5x3 push jerks @60-80%

Metcon
15:00 AMRAP
5 dead lifts 275/185
15 wall balls
100m run

April 21, 2016

50 step ups with DB
3x5 back squats 70-80%
7:00 AMRAP
7 burpees
7 kbs 53/35
7 lunge jumps

ROMWOD

April 20, 2016

5x3 squat cleans @60-80%

Metcon
8 minute AMRAP
2 power snatches 135/95
10 t2b
4 PS
10 t2b
6 PS
10 t2b
And so on

April 19, 2016

5x3 split jerks @60%-80%

Metcon:
3 rounds
100 air squats
10 muscle ups/30 pull ups

Finisher 30 hspu

April 18, 2016

4x4 deadlift
21-18-15-12-9
OHS 115/75
hang power clean 115/75

Pages