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WOD Archive for August 2017

September 1, 2017

1. Warm-up
3 Rounds:
15 Light Push Press
Run 200m

2. Strength
Strict Press
2×10 (move well with no arch in the back)
 

3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep
Then
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset each rep
Jerk the last rep
NO FAILS

4. Conditioning
Every 4:00 for 12:00 complete
200m run and then AMRAP of
7 Thrusters 135/95 and 7 OTB Burpees

Lite Class

Every 4:00 for 8 rounds complete
200m run and then AMRAP of
7 Thrusters 135/95 and 7 OTB Burpees

Rest 1:00 between rounds

August 31, 2017

1. Warm-up
800m run
Then
20 Empty Bar Overhead Squats
20 Kettlebell Swings
20 Burpees to 6″ Target

2. Strength
Deadlift

3x3 (heavy but controlled top to bottom on every rep)

3. Conditioning
For Time
40 Sit Ups
15 Power Snatch 95/65lbs
30 Sit Ups
15 Power Snatch
20 Sit Ups
15 Power Snatch
10 Sit Ups
15 Power Snatch

Lite Class

Misfit Triathlon

Row 2k

Assault Bike 3 miles

Run 1 mile

August 30, 2017

1. Warm-up
3 Steady Rounds:
15 Push Ups
10 Goblet Squats
Run 200m

2. Strength
Back Squat
4×4 @80%
 

3. Conditioning
8 Rounds:
4 Front Squats 225/155lbs
8 Bar Facing Burpees

Lite Class

4 Rounds:
15 Push Ups
15 Goblet Squats
Run 200m

Then

4 Rounds:
15 Sit-ups
15 KBS
Run 200m

August 29, 2017

1. Warm-up
Move Steady through
30 Sit Ups
20 Good Mornings
20 Empty Bar Overhead Squat

2. Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
Then
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS

3. Conditioning
Every 2 Minutes for 20 Minutes
Bike 15/9 Calories or Row 20/15 Calories

Lite Class

Complete 1 Round of the Hero WOD “Bull”

200 Double-unders
50 Overhead squats
50 acheter du cialis en ligne Pull-ups
Run 1 mile

August 28, 2017

1. Warm-up:
10 Dumbbell Push Press
10 Dumbbell Lunge Steps each leg
Run 200m

2A. Strength
Back Squat (no bounce)
5×5 @70%

2B. Strength
Dumbbell Bench Press (slow and controlled)
Neutral Grip
5×10

*Complete a set of DB Bench Press after each set of Back Squats

3. Conditioning*
Every 3 Minutes for 15 Minutes
15 Chest to Bar
100m run
10 Clean and Jerk 155/105lbs

*Reduce the number of reps on the C2B and C&J if needed

Lite Class

21 Pull-ups
200m run
21 Squat Clean and Jerk

*every set reduce the number of pull-ups and c&j by 3 to finish with

3 pull-ups/200m run/3 squat c&j

August 25, 2017

1. Warm-up
4 Steady Rounds:
10 Kettlebell swings 53/35lbs
Run 100m

2. Strength
Find a 3RM Deadlift

3. Conditioning
“Elizabeth”
21-15-9
Squat Cleans 135/95lbs
Ring Dips

Lite Class All Week Chipper

August 24, 2017

1. Warm-up
800m run then
10 Snatch Balance 95/65lbs
20 Squat Jumps
10 Chest to Bar Pull Ups

2. Oly
3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets

3. Conditioning
For Time:
300 Double Unders
200 Air Squats
100 Push Ups
50 Burpees to 6″ Target

*Partition as needed

Lite Class All Week Chipper

August 23, 2017

1. Warm-up
3 Steady Rounds:
10 Good Mornings 45/35
10 Front Squats

2. Oly
Find 1RM Power Clean

3. Conditioning
“Diane”
21-15-9
Deadlift 225/155lbs
Handstand Push Ups

4. Extra Work After acheter du cialis en ligne Class
Run 1 Mile

Lite Class All Week Chipper

August 22, 2017

1. Warm-up
800m Run

Then

Steady through
10 Squat Cleans 95/65lbs
10 Push Press 95/65lbs
20 Walking Lunge Steps

2. Oly
EMOM until failure
6 Bar Facing Burpees
1 Squat Clean and Jerk 225/155lbs or start at 60% of 1RM C&J
Add 10/5lbs each minute
(Both movements in same minute)

3. Conditioning
AMRAP 15 Minutes
50′ Dumbbell Front Rack Walking Lunge Steps 50/35s
3 Rope Climbs
Bike 20/12 Calories

Lite Class All Week Chipper

August 21, 2017

1. Warm-up
3 Steady Rounds:
12 Goblet Squats
24 Calorie Row

2. Oly
Find a 1RM Back Squat

3. Conditioning
“Fight Gone Bad”
3 Rounds:
1:00 Wallballs 20/14lbs
1:00 Sumo DLHP 75/55lbs
1:00 Box Jumps 20/16″
1:00 Push Press 75/55lbs
1:00 Row for Calories
1:00 Rest

 

Lite Class All Week Chipper

Cardio

3 miles of running

3000m of rowing

300 calories on the Assault Bike

300 Double Unders

 

Core

150 Hanging Knee Raises

150 Sit-ups 

150 Russian Twists

150 Supermans 

 

Couplets

10 rounds of 

15 Wall Ball

15 KBS

 

10 Rounds of

15 Box Jumps

15 Push Presses

 

10 Rounds of 

10 Back Squats

10 Front Squats

 

10 Rounds of

10 Deadlifts

20 Burpees

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