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

Workout of the Day (WOD)

April 16, 2013

 

30+ PRs to start the week!

 

Continue to pick a movement to find a new one rep max. Over the course of the hour, please complete the following floater wod:

 

3 ME row for meters in 2:00.  We will record your best effort of the 3.

 

3 ME efforts of Burpees in 1:00. We will record your best effort of the 3. 

April 15, 2013

 

This week we will be testing 1 rep max for the following movements:

Snatch, Clean and Jerk, Back Squat and Front Squat.

 

You will be able to pick the movement you want to test on each day. We will have a met con wod following the testing. 

 

2 rounds for total reps

:45 on, :15 off

 

Sit-ups

KBS 53/35

Hand release push-ups

Goblet Squat 53/35

April 13, 2013

April 12, 2013

 

15 minutes to establish a 1RM Bench Press.

 

Conditioning

 

21-15-9 of:

 

OHS 95/65#

Burpees

KBS 53/35#

April 11, 2013

Partner WOD
Wall Ball, Box Jumps and MORE!
Bring Socks!

April 10, 2013

 

If you have muscle-ups, do wod as follows. 

1) 15 minutes to establish a 1RM Push Press.

 

2) 30 Muscle-Ups for time.

 

*Notes: Strict 6 minute cap. Rest 10-15 minutes before starting #3.

 

3) Run 1 mile for time.

 

If you do not have muscle-ups, do the following:

1) 15 minutes to establish a 1RM Push Press.

 

2) 4 rounds for time of

       20 pull-ups

       20 hand release push-ups

       400m run

April 9, 2013

 

HBBS

 2×3 @ 65%, 2×3 @ 75%, 3×3 @ 85%

 

“DT”

 

Five rounds for time of:

12 Deadlifts 155/105#

9 Hang Power Cleans 155/105#

6 Push Jerks 155/105#

April 8, 2013

 

1) 15 minutes of Snatch technique work.

 

2) 15 minutes of Clean & Jerk technique work.

 

*Notes: Do not go past 80% on any lifts. There should be no misses.

 

Conditioning

 

Row 2k 

 

April 6, 2013

April 5, 2013

 

2 Rounds For Time

400m run

25 sit-ups 

400m run

25 burpees

400m run

25 wall ball 

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