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

Workout of the Day (WOD)

April 4, 2013

 

CrossFit Games Open 13.5

 

Complete as many rounds and reps as possible in 4 minutes of:

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

 

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. 

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

April 3, 2013

 

1) Every 20 seconds for 4 minutes:

 

1 Clean & Jerk @ 75%

 

*Rest 3 minutes.

 

2) Every 40 seconds for 8 reps:

 

1 Clean & Jerk @ 85%

 

10:00

Double Under/Triple Under Practice

 

"Diane"  10:00 CAP

21-15-9

Deadlift 225/155

HSPU

 

April 2, 2013

 

HBBS 

3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% - rest as needed

 

Conditioning

 

1 min ME KBS @ 32/24kg

 

*Rest 1 minute.

 

3 min AMRAP of:

 

7 Front Squats @ 70% (no racks)

3 Muscle-Ups or 10 Burpees 

 

*Rest 1 minute.

 

1 min ME KBS @ 32/24kg

 

*Rest 1 minute.

 

3 min AMRAP of:

 

7 Front Squats @ 70% (no racks)

3 Muscle-Ups or 10 Burpees 

 

*Rest 1 minute.

 

1 min ME KBS @ 32/24kg

 

April 1, 2013

 

1) Every 20 seconds for 4 minutes:

 

1 Snatch (full) @ 75%

 

 

Conditioning

 

For time:

 

3 rounds 

100 Double-Unders

100m OH Plate Carry 45/25#

30 Pull-Ups

 

March 30, 2013

March 29, 2013

 

5 rounds for time of

20 wall ball 20#/14#

20 kbs 53/35

EMOM - 3 burpees*

*Start with 3 burpees 

March 28, 2013

 

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

135 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

March 27, 2013

 

Conditioning

 

10 minutes Triple-Under/Double Under practice.

 

-then-

 

3 rounds for time of:

 

15 Strict HSPU (reg. standard)

40 Split Jumps

15 Pull-ups

 

10:00 Mandatory Post Wod Mobility

 

March 26, 2013

 

Every 30 seconds for 4 minutes:

 

1 Clean & Jerk (full) @ 80%

 

Rest 1 minute

 

3:00 to complete:

 

3 X ME UB (unbroken) Clean & Jerks @ 75%

 

*Notes: The ME UB Clean & Jerks are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

 

Strength

 

HBBS (based off 130129): 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds.

 

Conditioning

 

Run/Row 5k*

 

*If necessary, we will cut down distance based on time remaining in class/time you have available post class.

 

March 25, 2013

 

Every 30 seconds for 4 minutes:

 

1 Snatch (full) @ 85%

 

Then, when the clock hits 5:00-

 

3:00 to complete:

 

3 X ME UB (unbroken) Hang Snatches @ 75%

 

Conditioning

 

“Helen”

 

3 rounds for time of:

 

Run 400m

21 KBS 24/16kg

12 Pull-ups

 

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