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

WOD Archive for December 2017

December 29, 2017

1. Warm-up
Floss Ankles
Then
3 Steady Rounds:
Row 300m
10 Good Mornings

2. Oly
Squat Snatch 4×5 @65-70%
Bike 20 Cals/Row 30 Cals/Ski 20 Cals between sets

3. Met-Con
21-15-9
Hang Squat Cleans 135/95
OTB Burpees
 

*Stretch remaining time in class

Lite Class

New Year's Eve Countdown 

(10,10,9,10,9,8,10,9,8,7...)

10 Cal Row
9 KBS
8 Push-ups 
7 Deadlifts
6 DB Snatch each arm
5 Squat Jumps
400m run
3 HSPU
2 Cal Ski Erg

1 Burpee

December 28, 2017

1. Warm-up
Floss Shoulders
2 Steady Rounds:
15 Wallballs
30 Double Unders

2. Strength
Push Jerk (from the ground)
3×5 @ 70%

3. OLY 
EMOM for 6 Minutes
1 Misfit Clean Complex 70%+ of 1RM
(Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk)
You can build throughout sets.

4. 7:00 AMRAP 
10 Wall Ball 20/14
30 Double Unders
 

Lite Class

Planks with Coach Josh then

21-15-9
Pull-ups 
Wall Ball

21-15-9
T2B
S2OH

21-15-9
Med Ball Cleans 
Russian Twists

21-15-9
Lunge Jumps each leg
DB Push Press (21 right arm/21 left arm)

December 27, 2017

1. Warm-up
Floss Hips
3 Steady Rounds:
Row 300m
10 Spidermans each leg

2. Strength
5×5 Back Squat @ 90% 5RM3. Met-Con 

3. MetCon

For Time:
25 Bar Facing Burpees
20 T2B
15 Deadlift 275/185lbs
10 Muscle Ups
.5 Mile Run
 

Lite Class

For Time
100 Burpees
100 KBS
100 Goblet Squats
100 Sit-ups 
100 Ring Rows

*Break up the reps as needed 

December 22, 2017

“The 12 Days of Outlaw”

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)

Lite Class

1 Clean & Jerk Let’s Push it Here 8:45!  It’s only 1 Rep!
2 C2B Pull-ups
3 Box Jumps
4 OHS
5 Bar Facing Burpees
6 Push Press
7 Lunge Jumps each leg
8 T2B
9 Wall Ball
10 Ring Rows
11 HSPU
12 Front Squats

December 21, 2017

1. Warm-up
Floss Quads above Knee
Then
4 Steady Rounds:
:20 Nose and Toes Handstand Hold
20 Jumping Squats

2. OLY 
EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
Full Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
You can build throughout sets.

3. Interval 
2 Rounds:
AMRAP 5 Minutes:
100m Run
5 Squat Clean Thrusters 185/135lbs
Rest 3:00
 

Lite Class

10 Deadlifts/100m run
10 Hang Power Cleans/100m run
10 Shoulder to OH/100m run
10 down to 1 by 1

December 20, 2017

1. Warm-up
Floss Ankles/Calves
2 Steady Rounds:
15 Dumbbell Push Press
20 Sit Ups
200m run

2. Strength
Push Jerk
5×5 @ 65%
 

3. Met-Con 
5 Rounds:
12 Front Squat 165/115lbs
15 Handstand Push-Ups
30 Double Unders
 

Lite Class

3 Rounds of

3:00 to complete a 400m run + 10 squat jumps
3:00 to complete 30 burpees
3:00 to complete 50 Thrusters with an empty bar
3:00 to complete 200m run/10 Pull-ups, 100m run/10 Pull-ups
Rest 1:00
Rest remaining time of 3:00

December 18, 2017

1. Warm-up
Floss Hips
3 Steady Rounds:
12 Good Mornings
12 Goblet Pause Squats

2. Strength
Back Squat- 5×5 @ 90% of your 5RM

3. Met-Con 
AMRAP 10 Minutes
50 Double Unders
10 Push Jerk 205/145lbs
10 Bar Muscle Ups

Lite Class

“Filthy Fifty”

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 14 pound ball
50 Burpees
50 Double unders

December 15, 2017

1. Warm-up
Floss Shoulders
3 Rounds:

10 Strict Press
 :30 Supinated Hang From Rig
 5 Strict Pull-ups
 5 Burpees
5 Spidermans
10 Good Mornings

2. Strength
Find a 1RM Push Jerk
 

3. WOD
3 Rounds:
10 Power Snatch 205/145lbs
15/12 Muscle Ups

Or

3 Rounds:
10 Power Snatch 155/105
20 C2B Pull-ups
 

Lite Class

10-8-6-4-2 From the Rig

10 Back Squats
10 Push-ups
 100 Double Unders
 10 Front Squats
10 V-Ups
400m run
 

December 14, 2017

1. Warm-up
Floss Hips
3 Steady Rounds:
15 Light Good Mornings
Run 400m

2. Strength
1 Max Set of Deadlifts
@ 65% of current 1RM
 

3. WOD
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Power Cleans 135/95lbs
 

Lite Class

20-16-12-8-4

Split Squat with OH Press Left Leg Forward  (DB in right arm) Press OH as you lower in Split Squat
 Deadlifts
 Bar Rollouts
 Split Squat with OH Press right Leg Forward  (DB in Left arm) Press OH as you lower in Split Squat
Kossack Squats
Tricep Pushdown with band on rig

December 13, 2017

1. Warm-up
Floss Ankles
3 Rounds:
6 Strict Pull Ups
12 Sit Ups
Row 18 Calories

2. Strength
5RM Back Squat

3. WOD
3 Rounds:
Run 400m
15 Bar Facing Burpees
30 Dumbbell Snatch 50/35lbs
 

Lite Class

5 rounds of 1:00 Max Effort/:15 Rest

Wall Ball
Hollow Rock
Bike
Pull-up
Push Press
KBS
 

Pages