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

Workout of the Day (WOD)

April 4, 2018

1. Warm-up

3 Rounds of 

30 Double Unders

20 Sit-ups

10 Empty Bar Back Squats 

 

2. Strength 

5x5 Back Squats @65% of 1RM 

Superset with 

5x5 Pendlay Rows 

https://www.youtube.com/watch?v=QgK9mSQW0C4

Explosive but strict. Weight should be very manageable so your body isn’t jerking the weight up. 

 

 

3. Met-Con

12:00 AMRAP

15 Wall Ball

10 Cal Bike

5 C2B Pull-ups

 

CrossFit Lite

5 rounds

10 back squats

15 push ups

20 wall balls

25 sit ups

Then

3 rounds

300m row

12 burpees

 

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

March 30, 2018

  1. Warm-Up

1000m slow row

Foam Roll (10:00)

 

  1. Back Squat Prep

2 Rounds of

Glute Activation 2:00

Kossack Squats x 20 each side

Empty Bar Back Squat with :03 Pause each rep x 20

 

  1. Back Squat

5x5 @60% of 1 RM with :03 Pause on each rep (no bounce)

 

  1. 1000m Row @60-70%

Core Work

 

Lite Class

4 Rounds of

8 Back Squats

12 Front Squats

1:00 Plank (change each round)

 

Then

 

4 Rounds of

20 Wall Ball

20 Knees to Elbows

1:00 Wall Sit

March 29, 2018

Hero WOD

"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24"/20” box
Run 800 meters

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

 

Lite Class

Same as regular cialis prix class

March 28, 2018

  1. Warm-up

10 Pass Throughs

10 Spidermans

10 Ring Rows

10 PVC OHS

10 Strict Pull-ups

10 Strict Knees to Elbows

 

  1. Skill Work

Hang Snatch Drills

Rope Climb Technique

 

  1. Met-Con

4 Rounds of

7 Hang Squat Snatches @50% of 1RM Snatch

5 Cal Bike

2 Rope Climbs

 

Lite Class

Rope Climb Technique Then

10 Rounds of

1 Rope Climb

10 KBS

1 Rope Climb

10 Cal Bike

March 27, 2018

  1. Warm-up

25 Burpees

20 Empty Bar Deadlifts

15 Bent Over Rows

10 Strict Presses

  1. Skill Work

Strict HSPU Drills to Build Strength

 

  1. Met-Con

4 Rounds for Time of

50 Ft. Lunges

12 Deadlifts @50% of 1RM

 

Lite Class

1 Mile Run then

5 Rounds of

10 T2B

10 Goblet Squats

10 Deadlifts

10 Single Arm DB Presses each arm

March 26, 2018

  1. Warm-up

Roxanne!

  1. Skill Work

Rowing

       3. Met-Con

3 – 7:00 AMRAPS with 1:30 Rest in Between

  1. 200m Run/20 Air Squats
  2. 15 Calorie Row/15 Sit-ups
  3. 10 Calorie Bike/10 Burpees (Open Standard)

Lite Class

6 – 7:00 AMRAPS with :30 Rest in Between

  1. 50 Bicycles/25 Hang Cleans/25 Push Press
  2. 40 Double Unders/40 Mountain Climbers
  3. 30 Lunge Jumps/30 Russian Twists
  4. 200m Run/20 Air Squats
  5. 15 Calorie Row/15 Sit-ups
  6. 10 Calorie Bike/10 Burpees (Open Standard)

March 23, 2018

Workout 18.5      

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups...

Lite Class

Sled and Core Work 

March 22, 2018

1. Warm-up

5 Steady Rounds:

20 Calorie Row

15 Sit-ups

10 Dumbbell Front Squats

 

 

2. Strength

EMOM 10:00

3 T&G Power Snatches @60% of 1RM Power Snatch

 

3. Met-Con

3 Rounds:

20 Thrusters 45/35lbs

Row 20 Calories

 

Lite Class

Sled Pushes and Core Work!

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