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

Workout of the Day (WOD)

March 8, 2019

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

 

Lite Class 

3 Rounds of

Lunge 200 ft
50 Sit-ups
Lunge 100 ft
50 Mountain Climbers
Lunge 50 ft
50 Flutter Kicks each leg

March 7, 2019

Recovery Day!

 

6:00 of movement on Bike, Ski or Run

 

Full Body Foam Roll

 

Branded Shoulder Distraction

 

Pigeon Stretch

 

Couch Stretch

 

Ankle Mobility

 

10:00 AMRAP

5 Deadlifts 115/75

5 Hang Power Cleans 115/75

5 Front Squats 115/75

5 Push Press 115/75

 

 

Lite Class

Accumulate 100 Calories between Bike, Ski, Row

 

Core Work with Coach Josh

 

4 Rounds of 

5 Deadlifts 

5 Hang Power Cleans

10 T2B

5 Front Squats

5 Push Press 

 

March 6, 2019

Warm-up

Lunge Down/Back with hip flexor stretch x 2

Bear Crawl Down/Back x 2

 

Mobility 

Pigeon Stretch

Couch Stretch

Ankle Mobility 

 

Strength

Back Squat

3x12 @50% of 1RM

 

Partner WOD

50 Burpee Box Jumps 

50 DB Snatches 

40 Burpee Box Jumps 

40 DB Snatches 

30 Burpee Box Jumps 

30 DB Snatches 

*all movements are total not 50 each person

 

Lite Class

Class Warm-up then

 

Partner WOD

50 Burpee Box Jumps 

50 DB Snatches 

40 Burpee Box Jumps 

40 DB Snatches 

30 Burpee Box Jumps 

30 DB Snatches 

20 Burpee Box Jumps 

20 DB Snatches 

10 Burpee Box Jumps 

10 DB Snatches

March 5, 2019

Warm-up

20 Cal Ski

20 Burpees

20 Air Squats

20 PVC Pass Throughs

20 PVC OHS

 

Snatch Barbell Warm-up

 

15:00 to build up to a heavy set of 5 T&G

Power Snatches 

 

For Time 

1 Round of Rowing Nancy

10 C2B Pull-ups 

1 Round of Skiing Nancy

10 C2B Pull-ups 

1 Round of .5 mile Biking Nancy

10 C2B Pull-ups 

(Row/Ski 500m, 15 OHS 95/65)

 

Lite Class

Class Warm-up then

 

2 Rounds of 

Row 500m

15 OHS

Ski 500m

15 Front Squats

Bike .5 miles

15 Back Squats

March 4, 2019

Warm-up

Line Drills

 

Barbell Warm-up

 

12:00 to build up to a heavy Power Clean, drop, Squat Clean, Hang Squat Clean, Jerk

 

Conditioning 

12:00 AMRAP 

 

Lunge Down with KB OH (right arm) 53/35

Lunge Back with KB OH (left arm) 53/35

20 KBS 53/35

20 Sit-ups 

 

Lite Class

Line Drills Warm-up

 

5 Rounds of 

Lunge Down with KB OH (right arm) 

Lunge Back with KB OH (left arm) 

20 KBS 

20 Sit-ups 

20 Goblet Squats

10 Sprints Down/Back

March 1, 2019

19.2!

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Lite Class

19.2 with no time cap for 4 rounds. Choose challenging weights. 

February 27, 2019

Warm-up

Accumulate 100/80 Calories between Bike, Ski, Row

 

C&J Barbell Warm-up

 

15:00 to build up to a Heavy 

Power Clean and Jerk drop and reset x 3

 

Complete the Descending Ladder

12 PC &J 135/95

50 Double Unders

9 PC &J 165/115

50 Double Unders

6 PC &J 195/135

50 Double Unders

3 PC &J 225/155

50 Double Unders

 

Remaining Time: Mobilize

 

Lite Class

Class Warm-up then

18 PC &J 

50 Double Unders

15 PC &J 

50 Double Unders

12 PC &J 

50 Double Unders

9 PC &J 

50 Double Unders

6 PC &J 

50 Double Unders

3 PC &J 

50 Double Unders

 

February 26, 2019

Warm-up

Lunge Down/Back with hip flexor stretch x 2

Bear Crawl Down/Back x 2

 

Mobility 

Pigeon Stretch

Couch Stretch

Ankle Mobility 

 

Strength

Back Squat

3x12 @50% of 1RM

 

Conditioning 

3 Rounds for Time

20 KBS 53/35

15 C2B Pull-Ups

10 HSPU 

 

Lite Class

Class Warm-up then

 

Partner Sprints (gym floor not on treadmill)

 

4 Rounds of

15 Back Squats

15 KBS

15 Cal Bike

February 25, 2019

Warm-up

3 Rounds:

10 PVC Pass Throughs

10 PVC OHs

10 Spider-Man’s (5 each side)

 

Snatch Barbell Warm-up

 

Oly

15:00 to find a heavy complex of:

1 Snatch

2 Overhead Squats

 

7:00 Rest/Set-up

 

15:00 AMRAP 

40 Calorie Bike

20 OTB Burpees

15 Squat Snatches 155/105

20 OTB Burpees

40 Calorie Ski

 

Lite Class

2 18:00 AMRAPs

 

40 Calorie Row

20 OTB Burpees

15 Front Squats

40 Calorie Row

20 OTB Burpees

 

Rest 2:00

 

20 Calorie Ski

40 Sit-ups

15 S2OH 

20 Calorie Ski

40 Sit-ups

 

February 22, 2019

19.1!

Complete as many rounds as possible in

15 minutes of:

 

19 wall-ball shots

19-cal. row

 

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

 

Lite Class

30:00 AMRAP of

19 Cal Row

19 Cal Ski

19 Cal Bike

19 Wall Ball

 

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