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Workout of the Day (WOD)

September 11, 2017

In observance of the tragic events that took place on 9/11/2001, we will interrupt our regular programming to complete the 9/11 Tribute WOD below.  Additionally, each class will take a moment of silence prior to starting the wod in recognition of the lives that were lost on that fateful day. 

We offer special thanks today to our CrossFit KOA family members who currently serve as firemen, policemen, and in our armed services.  We are grateful for the service you offer to our community every day!

2001m Row

THEN:

For each of the following 9 movements complete 11 reps:

Box Jumps (30/24)

Thrusters (125/85)

Burpee Chest to Bar Pull Ups

Power Cleans (175/120)

Hand Stand Push Ups

KB Swings (70/55)

Toes to Bar

Deadlifts (170/120)

Push Jerk (110/75)

THEN:

2001m Row

From CrossFit HQ: 

The 2001M row or run represents the year the attack took place.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined

The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

 

September 8, 2017

1. Warm-up
3 Rounds
10 Kettlebell Swings
Run 100m
10 Wallballs

2. Strength
Strict Press
2×10
Then
2 Reps every 2:00 for 12 Minutes
AHAP

3. OLY
Pause Position 1 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
2 Reps @ 85%+
Jerk the last rep
NO FAILS

4. Conditioning 
Run 2 Miles

 

Lite Class

2 Rounds of 

Run 1 Mile

50 KBS

50 Wall Ball

September 7, 2017

1. Warm-up

Mile Run

2. Strength

Deadlift
4×2 AHAP Lowering down the last rep

3. Conditioning 

3 Rounds
30/25 Cal Row
20 Dumbbell Snatches
10 HSPU

*Rest :30 after each piece.  All sets need to be ME!

Lite Class

Rowing/Biking Intervals

15 rounds of

:30 on/:15 off 

Then

400m Lunge

September 6, 2017

1. Warm-up

2 rounds of 
10 Good Mornings
20 Overhead Squats 95/65lbs
30 Double Unders

2. Oly
Pause Position 1 Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week.

3. Conditioning
3 Rounds:
15 Deadlifts 185/135lbs
60 Air Squats
120 Double Unders

Lite Class

3 Rounds:

800m run
15 Deadlifts 
30 Sit-ups 

60 Air Squats
120 Double Unders

September 5, 2017

1. Warm-up
4 Rounds:
10 Goblet Squats
20 Calorie Row

2A. Strength
Back Squat
5×5 @75%

2B. Strength
Press Grip DB Bench Press
5×5 AHAP But Controlled

3. Conditioning
AMRAP 15 Minutes
Row 300/250m
21 Overhead Squats 75/55lbs

Lite Class

10 Back Squats

20 Cal Row

8 Back Squats

18 Cal Row

6 Back Squats

16 Cal Row

4 Back Squats

14 Cal Row

2 Back Squats 

12 Cal Row

10 Front Squats

10 Cal Row

8 Front Squats

8 Cal Row

6 Front Squats

6 Cal Row

4 Front Squats

4 Cal Row

2 Front Squats 

2 Cal Row

September 4, 2017

Labor Day!

OPEN GYM ONLY TODAY FROM 9am - 12pm

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 Pull-ups
Run 1 mile

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