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

WOD Archive for May 2017

May 31, 2017

1. Warm-up
10 Minute Steady Bike
Then
Floss Ankles and Quads

2. Conditioning
AMRAP 12 Minutes:
40 Double Unders
10 Front Squats 155/105lbs
10 Chest to Bar

3. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 70 and 90%

Lite Class

 

10 down to 1 by 1 of

Front Squats

Pull-ups

Push Press

 

Core Finisher

May 30, 2017

1. Warm-up
2 Steady Rounds:
15 Dumbbell Push Press
30 Calorie Bike/Row
10 Toes to Bar

2. Conditioning
3 Rounds:
Run 400m
15 Clean and Jerk 135/95lbs

3. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 70 and 90%

Lite Class

4 Rounds of
Run 400m
15 Clean and Jerk 

Then

4 Rounds of

150 Singles

30 Sit-ups 

May 29, 2017

Memorial Day WOD

Come in between 9-10:45 to start "Murph."  Gym closes at noon. 

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

May 26, 2017

1. Warm-up
3 Rounds:
15 Empty Bar Thrusters
15/10 Calorie Bike/Row

2. Met-Con
4 Rounds:
20 Alternating Pistols
20 Push Press 95/65lbs

3. Lift
High Catch Power Clean 6×2

Lite Class

Tabata Row Buy In with a goal of 800m

(1 Burpee per 5m short of 800m)

 

Then remaining time AMRAP of

10 Push Presses

20 Back Squats

30 Lunge Steps (15 each)

40 DB Bent over rows

:50 plank

May 25, 2017

1. Warm-up
Run 400m
50 Goblet Squats
Run 400m

2. Met-Con
For Time:
50 Lateral Bar Burpees
40 Ring Dips
30 Front Squats 185/125lbs

3. Lift
Back Squat 5×3 @75-85%

Lite Class 

Buy In:

Run 400m
50 Goblet Squats
Run 400m

 

Then

50 Burpees

40 Sit-ups 

30 deadlifts

Then

 

Cash Out:

Run 400m
50 Goblet Squats
Run 400m

May 24, 2017

1. Warm-up
10 Minute Steady Row or Run
then
Floss Ankles and Shoulders

2. Conditioning
3 Rounds:
40 Kettlebell Snatch 53/35lbs
120 Double Unders
Rest 2:00

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

Lite Class 

10 DB Snatches each arm

100 Singles

200m run

9 DB Snatches each arm

90 Singles 

200m run

8, 80, 200

Down to

1 DB Snatch each arm

10 Singles

200m run

 

May 23, 2017

1. Warm-up
:30 HS Hold
Row 250m
15 Light Push Press

2. http://www.achaten-suisse.com/ Conditioning
3 Rounds:
Run 800m
21 Hang Power Cleans 135/95lbs

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

Lite Class

5 Rounds:
Run 800m
21 Hang Power Cleans

21 Push Presses

 

May 22. 2017

1. Warm-up
Bike/Row 100 Calories

2. Met-Con
“Angie”
100 Pull Ups
100 Push Ups
100 Ab Mat Sit Ups
100 Air Squats

3. Strength
Zero www.buy-trusted-tablets.com Bounce Deadlift 5×3 @60-87% of 1RM

Lite Class

100 Pull Ups
100 Push Ups
100 Ab Mat Sit Ups
100 Air Squats

Row 100 Calories

 

May 19, 2017

1. Warm-up
4 Rounds:
12 Wallballs 20/14lbs

100m run
8 Kipping Handstand Push Ups
 

2. Met-Con
AMRAP 15 Minutes:
30 Wallballs 20/14lbs
25 Sit-Ups
20 Deficit Push-Ups

3. Lift
High Catch Power Snatch 6×2

4. Gymnastics (if time allows)
Every 4 Minutes for 12 Minutes
Bike 40/25 Calories
15 Toes to Bar

Lite Class

5 rounds of

20 Wall Ball

20 Sit-ups

200m run

20 Ring Rows

20 Hanging Knee Raises

200m run

May 18, 2017

1. Warm-up
Move Steady Through
Run 400m
30 Light Good Mornings
Run 400m

2. Met-Con
21-18-15-12-9
Chest to acheterdufrance.com Bar Pull Ups
Overhead Squats 135/95lbs

3. Lift
Back Squat 4×4 @75-85%

 

Lite Class

21-18-15-12-9

Pull Ups

Back Squats

Deadlifts

Mountain Climbers

Lunge Jumps

*200m run after the full set of 21-18-15-12-9

 

Pages