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

WOD Archive for April 2017

May 1, 2017

1. Warm-up
Bike/Row 100 Calories

2. Met-Con
“Nancy”
5 Rounds:
Run 400m
15 Overhead Squats 95/65lbs

3. Strength
Zero Bounce Deadlift 4×4 @60-82.5% of 1RM

Lite Class

5 Rounds:
Run 400m
15 Overhead Squats 

Then 

5 rounds of 

30 Sit-ups

100 Singles

April 28, 2017

1. Warm-up
3 Steady Rounds:
15 Squat Jumps
15 Pull Ups

2. Met-Con
4 Rounds:
75 Double Unders
15 Push Jerk 135/95lbs

3. Lift
High Catch Power Clean 6×2

Lite Class

3 rounds of

15 Squat Jumps
15 Pull Ups

Then 4 rounds of

75 Double Unders
15 Push Jerks

April 27, 2017

1. Warm-up
Run 400m
30 Light RDLs
Run 400m

2. Met-Con
AMRAP 20 Minutes
Run 200m
15 Deadlifts 185/135lbs
10 Bar Facing Burpees

3. Lift
Back Squat 4×4 @70-80%

Lite Class

5 rounds of

10 Back Squats

20 Russian Twists

Then complete the regular class AMRAP

April 26, 2017

1. Warm-up
800m run

2. Conditioning
6-8 Rounds:
Row 500m
Rest :90

3. Strength
Squat Snatch 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%.

Lite Class

1000m row

15 rounds of Cindy

1000m row

April 25, 2017

1. Warm-up
3 Rounds
:30 Handstand Hold
Run 200m
10 Ring Dips

2. Conditioning
AMRAP 15 Minutes:
12 Power Snatch 75/55lbs
24 Wall Ball 20/14

3. Strength
Push Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

Lite Class

5 rounds of

1:00 Plank on Hands

12 DB Snatches each arm

24 Wall Ball

36 Sit-ups

48 Double Unders

April 24, 2017

1. Warm-up
Run 1 Mile

2. Met-Con
“Fran”
21-15-9
Thrusters 95/65lbs
Pull Ups

3. Strength
Zero Bounce Deadlift 5×3
@60-85% of 1RM

Lite Class

1 Mile Run Buy In

Then

21-15-9
Thrusters 
Pull Ups

*400m run after each set of Thrusters and Pull-ups

April 21, 2017

1. Warm-up
4 Rounds:
10 Calories on Bike/Row
10 Hang Squat Snatch 75/55lbs

2. Lift
High Catch Power Snatch 6×2

3. Met-Con
5 Rounds:
25/15 Calories on Bike
15 Sumo Deadlift High Pulls 95/65lbs
20 Push Ups

Lite Class

Same metcon as the regular class

April 20, 2017

1. Warm-up
Row 500m
40 Empty Bar Overhead Squats
Row 500m

2. Met-Con
AMRAP 8 Minutes
5 Squat Snatch 135/95lbs
5 L-Pull-ups 

3. Lift
Back Squat 3×5 @70-80%
 

Lite Class

50 KBS 

50 Burpees

50 OHS

500m row

25 KBS

25 Burpees

25 OHS 

250m row

April 19, 2017

1. Warm-up
10 Minute Steady Row or Easy 1 mile run
then
Floss Ankles and Quads

2. Conditioning
5 Rounds:
Run 800m
Rest 3:00

3. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

Lite Class

4 rounds of

800m run

10 Hang Squat Cleans

Then 

4 rounds of

400m run

30 sit-ups 

April 18, 2017

1. Warm-up
3 Rounds:
:60 Goblet Squat Hold
Run 200m
10 Strict Pull Ups

2. Strength
5×3 Split Jerk
Perfect reps only
Triples can be successfully done between 60 and 90%

3. Met-Con
50-40-30-20-10
Wallballs 20/14lbs
*15 Pull-ups per round

Lite Class

Same metcon as regular class

Pages