8 Eastman Street Cranford NJ 07016...908-272-7400

Workout of the Day (WOD)

November 16, 2012

Buy In: 30 Wall Ball
3 rounds
400m run
12 hang power cleans 135/95
12 pull-ups
Cash Out: 30 Wall Ball
 

November 15, 2012

 

Part 1

3 rounds for total calories

2 minute max effort row for calories 

Rest no more than 2 minutes between efforts

 

Part 2

3 rounds for total reps

2 minute max effort KBS 24/16

Rest no more than 2 minutes between efforts

November 14, 2012

 

Snatch Practice

 

Main Site WOD

Seven rounds for time of:

75/45 pound Thruster, 12 reps

9 Toes-to-bar

Run 200 meters with a 20/14 pound medicine ball

 

November 13, 2012

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95%

 

Conditioning

 

10 minute AMRAP of:

 

50 Double-Unders

15 HSPU

 

November 12, 2012

"Abbate"
For Time
 

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

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. 

 

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. 

 

November 10, 2012

In honor of Veteran's Day we will be doing a Hero WOD today and Monday.
"Whitten"
 

Five rounds of:

22 Kettlebell swings, 2 pood

22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall ball shots, 20 pound ball

 

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. 

 

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. 

 

November 9. 2012

12-9-6 of:

Muscle-Ups

Front Squats @ 250#/170#

 

For time.

November 8, 2012

First class will be at 7 am today. Regular schedule the rest of the day. 

Partner WOD

 

Each partner will complete the following (1 work, 1 rest)

 

2 rounds of

 

400m run

20 Burpees

500m row

20 Lunge Jumps (each leg)

400m run

20 Wall Ball

500m row

20 Goblet Squats 24/16kg

November 7, 2012

First class will be at 7 am tomorrow. Regular schedule the rest of the day. 
 

*This is one continuous effort broken into 12 minute cycles which begin with a 800M run for time.

 

12 minutes to:

 

Run 800m – for time.

 

With the remainder of the 12 minutes:

Establish a 3RM Power Clean.

 

12 minutes to:

 

Run 800m – for time.

 

With the remainder of the 12 minutes:

3 attempts, for total reps, of UB Ring Dips.

 

Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

 

12 minutes to:

 

Run 800m – for time.

 

With the remainder of the 12 minutes:

Establish a 1RM Push Press.

 

November 6, 2012

 

20 minutes to establish a 1RM High-Bar Back Squat.

 

Conditioning

 

3 rounds for time of:

 

10 Deadlifts @ 275/185#

50 Double-Unders

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