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

Workout of the Day (WOD)

January 2, 2013

 

21-15-9

225/155# Deadlift

burpees 

24" box jumps

January 1, 2013

Happy New Year!

December 31, 2012

I guess you'll have to wait and see...

December 29, 2012

Partner WOD

December 28, 2012

12 bear complex @135/95
9 bear complex @ 155/105
6 bear complex @ 185/125
*5 burpee penalty each time bar is dropped during a set of 12, 9 or 6

December 27, 2012

750m row
50 DB Snatches (25 per arm)
40 Push Ups 
30 Sit ups
20 Power Cleans @ 135#
10 HSPU
100 Double Unders

December 26, 2012

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

December 24, 2012

12 days of Christmas
1 Power Snatch 135#95#
2 Bar Facing Burpees
3 Box Jumps 30/24
4 Hang Squat Clean 135#/95$
5 HSPU
6 KBS 70/53
7 Med ball cleans 20/14
8 T2B
9 Wall ball 20/14
10 C2B Pull Ups
11 KB SDLHP 70/53
12 Thrusters 135#/95#
 

December 22, 2012

Partner WOD

December 21, 2012

Conditioning

 

7 Rope Climbs 15′

7 Push Press 185/120#

5 Rope Climbs 15′

5 Push Press 185/120#

3 Rope Climbs 15′

3 Push Press 185/120#

 

-then-

 

Row 100 Calories

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