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

Workout of the Day (WOD)

October 29, 2012

CrossFit KOA will be closed today due to Hurricane Sandy  - stay safe KOA Nation!

October 27, 2012

"Lunging Annie"

October 26, 2012

 

"Rankel"
20:00 AMRAP
225/135# deadlift x 6
Burpee pullups x 7
70/53 kbs x 10
Run 200m

 

October 25, 2012

J.J.

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.
He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.
185 pound Squat clean, 1 rep10 Parallette handstand push-ups185 pound Squat clean, 2 reps9 Parallette handstand push-ups185 pound Squat clean, 3 reps8 Parallette handstand push-ups185 pound Squat clean, 4 reps7 Parallette handstand push-ups185 pound Squat clean, 5 reps6 Parallette handstand push-ups185 pound Squat clean, 6 reps5 Parallette handstand push-ups185 pound Squat clean, 7 reps4 Parallette handstand push-ups185 pound Squat clean, 8 reps3 Parallette handstand push-ups185 pound Squat clean, 9 reps2 Parallette handstand push-ups185 pound Squat clean, 10 reps1 Parallette handstand push-ups
 

October 24, 2012

"Randy"
 
75 Power Snatches 75/55#
We will also test our 3RM Back Squat

October 23, 2012

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.
He is survived by his wife Susie, daughter Elizabeth, and son David.
 Four rounds of:
27 Box jumps, 24" box20 Burpees11 Squat cleans, 145 pounds

October 22, 2012

"Jared"
U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, NC, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations.
He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.
Teams of two will peform
 Four rounds of:
Run 800 meters40 Pull-ups70 Push-ups

October 20, 2012

"Barbells for Boobs" Fundraiser
 
"Helen Meets Grace"
This is a TWO-PERSON team workout with one person working at a time, except for the 400m runs, which must be performed together.
HELEN consists of THREE rounds of: 400 meter run (both partners run together), 21 kettlebell swings (Rx 53/35#) and 12 pull-ups. Partners can tag-team in and out of the kettlebell swings and/or pull-ups as needed.
Once all three rounds of HELEN are complete, the team immediately moves on to perform GRACE which consists of: 30 clean and jerks (Rx 135/95#) as fast as possible, partitioned anyhow between the two team members.
Score is total time for the team to complete both workouts!

October 19, 2012

Tabatas
Power Clean 135/95
Push Press 135/95
Sit-ups
Lateral Bar Burpees

October 18, 2012

3 rounds for time of:
Row 500m
75 Double-Unders

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