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

Workout of the Day (WOD)

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

 

 

August 8, 2012

7x2 OHS rest 45 sec. after each set

-then-

20 minutes to complete (not for time) 5 rounds of:

-ME HSPU or HS Hold (regionals standard)

-8 Strict Press 115/75

- 8 Deadlifts 225/175

August 7, 2012

5x3 Back squats @90% - rest 90 sec.

For time

Row 1000m

50 Burpees

100 Sit ups

August 6, 2012

15 minutes to establish a 1RM Hi-Hang (with hip) Snatch

-then-

3 rounds for time of:

5 KB Snatches left arm 24/16kg

5 KB OH Walking Lunges 24/16kg

5 KB Snatches right arm 24/16kg

5 KB OH Walking Lunges 24/16kg

20 T2B

Run 200m

August 3, 2012

15 minutes to establish a 2RM High Bar Back Squat

10 minute AMRAP of:

12 Pull ups

12 Pistols

12 Hand Release Push Ups

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