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

Workout of the Day (WOD)

August 20, 2012

 

15 minutes to practice or work up to a heavy clean. 
12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

 

 

August 18, 2012

Saturday  Chipper
 

August 17, 2012

Push Jerk / Split Jerk 7x2
Then:
10:00 total time (1:00 on / 1:00 off)
At the start of every working minute, perform:
Hand Release Pushups x 10
135/95# Max Push Press
* Score is number of push presses completed

August 16, 2012

TEAM WOD
In Teams of 3 you will have 21:00 complete the following:
Burpees x 150
45/25# OH Walking Lunge Steps x 150
45/25# Barbell Thrusters x 150
* Each minute one team member must be holding a PLANK.  Members will rotate plank each minute. 

August 15, 2012

Wednesday
PICK YOUR POISON
Each class will randomly selected one of the following benchmark WODs:
"Eva" (ouch)
"Kelly"
"Nancy"
"Karen"
* Refer to this link for descriptions of the workouts http://www.crossfit.com/cf-info/faq.html#WOD0

August 14, 2012

Back Squats 4 x 8
Then:
3 Rounds For Time
185/120# Front Squat x 9
Strict Pull ups x 12
Double Unders x 50

August 13, 2012

Deadlift  5 x 3
Then:
1:00 Max Hand Release Push ups (rest 1:00)
8:00 AMRAP
24/16kg KB Snatches x 16 (8L / 8R)
24/16kg KB Thrusters x 12 (6L / 6R)
24/20" Burpee Box jumps x 8 (rest 1:00)
1:00 Max Hand Release Push ups
* Score is total HR Push ups + rounds of AMRAP completed

August 11, 2012

15:00 to complete 21-15-9-15-21 KBS and HR Push Ups
Then AMRAP:
30 Double Unders
15 Sit Ups

August 10, 2012

 

5x3 Pause Front Squats (3 seconds at bottom) - heaviest possible, rest 90 seconds

then 4 rounds for time of:

6 Box Jumps 30/24"

12 C2B Pull ups

24 OHS 65/43#

August 9, 2012

 

5:00 warm-up followed by 25:00 of mobility/wod set-up. Take advantage of the time!

24:00 Partner AMRAP

Rope climbs or progressions

Burpees 

Kbs 53/35

Goblet Squat 53/35

*there will be wall sits and planks as well. Explanation will be provided during wod set up

 

 

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