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Workout of the Day (WOD)

March 12, 2013

Strength

 

1) HBBS : 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 1-2 minutes.

 

2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec. 

 

Conditioning

 

For time:

 

20 Double Unders  

12 Push Press 155/105#

20 Walking Lunges (steps)

40 Double Unders

9 Push Press 155/105#

40 Walking Lunges (steps)

60 Double Unders

6 Push Press 155/105#

60 Walking Lunges

March 11, 2013

 

7X1 Snatch grip deadlift + 1 Hang Snatch – heaviest possible, rest 60 sec.

 

 

Conditioning

 

10 minute ascending round AMRAP of:

 

3 Hang Clean to Thrusters 135/95#

3 Box Jumps 30/24″

3 C2B Pull-ups

6 Hang Clean to Thrusters 135/95#

6 Box Jumps 30/24″

6 C2B Pull-ups

9 Hang Clean to Thrusters 135/95#

9 Box Jumps 30/24″

9 C2B Pull-ups

12…

 

March 9, 2013

Wall Balls, sit-ups and more!

March 8, 2103

 

For time:

 

Run 800m

30 Muscle-Ups

Run 800m

 

March 7, 2013

 

CrossFit Games Open 13.1

 

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

 

March 6, 2013

 

Hang Squat Clean x 2 + 1 Push Jerk

 

3 rounds for total reps of:

 

1 min ME Front Squats 135/95#

1 min ME HSPU

1 min ME KBS 24/16kg

1 min ME Pull-ups

*Rest 1 minute after each round.

March 5, 2013

 

Strength

 

1) HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.

 

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.

 

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

 

Conditioning

 

5 rounds for total reps of:

 

1 min. to complete 5 Power Cleans @ 155/105#

-with the remainder of the minute complete ME Split Jerks @ 155/105#

 

1 min. ME Burpees

March 4, 2013

 

7x2 Hang Snatch

 

3 rounds for total working time of:

 

Run 400m

25 Wall Balls 20/14#

 

*Rest 1 minute after the first round, and rest 2 minutes after the second round.

 

Notes: Each round should be an all-out effort. Do not pace runs to make Wall Balls easier.

March 2, 2013

5 minute couplet partner WOD

March 1, 2013

 

Annie + Karen

 

50-40-30-20-10

Double Unders

Sit-ups

Wall Ball 20/14

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