12 Commerce Drive Cranford NJ 07016...908-709-4200.

WOD Archive for April 2018

April 3, 2018

1. Warm-up

4 Rounds of 

250m Row

10 Front Squats

10 Push Presses

 

2. Strength 

Work up to 65% of your 1RM C&J then

7:00 EMOM of 

1 Power Clean + 1 Front Squat with :05 Hold in bottom + 1 Split Jerk with :05 Hold in Split

 

3. Partner Hero WOD

"Abbate"

Run 1 mile
155/105 pound Clean and jerk, 21 reps
Run 800 meters
155/105 pound Clean and jerk, 21 reps
Run 1 Mile

*Both partners will run the full distance.  Once back, split the C&Js. 

CrossFit Lite

Same as regular class

 

April 2, 2018

1. Warm-up

 3 Rounds of 

 10 Cal Bike

 10 Kip Swings

 10 Burpees

 

2. Skill Work

Strict Pull-ups

We will go through a variety of exercises to assist you in achieving strict pull-ups.                       

For those that can do them, you will do an EMOM of strict pull-ups. 

 

3. Met-Con

Tabatas ( 4 Rounds of each exercise and then move on)

Burpees

Sit-ups 

Push-ups

Assault Bike

Hollow Hold

Lunge Jumps

 

CrossFit Lite

21-18-15-12-9-6-3

Thrusters

Hanging knee raises

Wall balls

3x mountain climbers

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