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

WOD Archive for September 2018

September 11, 2018

Take a moment today to remember all who lost their lives on this day 17 years ago.  

 

Warm-up

Spider-Man’s x 10

Scorpions x 10

Push-ups x 10

Burpee Broad Jump Down and Back 

 

Handstand Walk Progression Drills

 

Hero WOD

3 Rounds For Max Reps 

1 minute Squat Cleans (155/105 lb)

1 minute Shuttle Sprints (20 ft forward, 20 ft backwards)

1 minute Deadlifts (245/165 lb)

1 minute Burpees

1 minute Jerks (155/105 lb)

Rest 1:00

 

US Army Sergeant Jason A. Santora, of Farmingville, NY, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, GA died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. 

He is survived by his parents Gary and Theresa and sister Gina.

Lite Class

Same as regular class.

September 10, 2018

Warm-up

2 Rounds of

20 Lunge Steps Each Leg

15 Burpees

10 STRICT Pull-ups

 

Back Squat

1x10 @50%

1x10 @55%

1x10 @60%

 

For Time

60 DB Snatches 50/35

50 Med Ball Cleans 20/14

40/30 Calorie Row

30 Burpees Over the Medball

 

Lite Class

5 Rounds of 

20 DB Snatches 

20 Med Ball Cleans 

20 Calorie Row

20 Burpees Over the Medball

September 7, 2018

Warm-up

10:00 Line Drills

 

WOD Prep:

2 Rounds of 

5 empty bar Bear Complex 

Run 100m

1 Rope Climb

Run 100m

 

For Time:

15 Bear Complex 115/75

Run 800

5 Rope Climbs

Run 400m

15 Bear Complex

Run 800m

5 Rope Climbs 

Run 400m

 

Lite Class 

Same as regular

September 6, 2018

Warm-up

 

5 rounds of

250m Row

Run down/back x 2

 

10:00 Mobility

 

Barbell Snatch Warm-Up

 

15:00 to work on the following complex:

Power Snatch+Hang Squat Snatch+OHS

 

Conditioning 

8:00 Climb the Ladder

1 OHS 115/75

1 OTB Burpees

2 of each

3 of each...

 

Lite Class

Class Warm-up

 

13:00 Climb the Ladder

1 Back Squat

1 OTB Burpee

1 Slam Ball

 

Rest 2:00

 

13:00 Climb the Ladder

1 S2OH

1 Russian Twist

1 Squat Jump

 

September 5, 2018

Wednesday 

 

Warm-up

Starting at Rowers

Lunge Down 10 Burpees

Lunge Back 8 Burpees

Lunge Down 6 Burpees

Lunge Back 4 Burpees

Lunge Down 2 Burpees

Lunge Back

 

Core Work

Tabata Hollow Rocks x 4 rds 

 

Plank on Hands x 1:00

Plank on Right Elbow x 1:00

Plank on Left Elbow x 1:00

Opposite Arm/Leg x 10 each side with :10 hold

 

WOD 1

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

 

WOD 2

10:00 AMRAP 

10 KBS 53/35

10 Push-ups

 

Lite Class

Same as Regular Class

September 4, 2018

FIRST WOD AT OUR NEW LOCATION!  12 COMMERCE DRIVE IN CRANFORD!

Warm-up

Check out the new space and go over the 100m, 200m, 400m and 800m run route.

Barbell Warm-up

15:00 to build up to a Heavy Squat Clean

WOD

5 Squat Cleans @70% of above

100m run

4 Squat Cleans @70% of above

200m run

3 Squat Cleans @70% of above

400m run

4 Squat Cleans @70% of above

800m Run

5 Squat Cleans @70% of above

 

Lite Class

Same as regular class

Pages