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

Workout of the Day (WOD)

February 25, 2013

 

EMOM 7 minutes

1 Squat Clean+1 Front Squat+Split Jerk @85%

 

Conditioning

For time:

60 Double-Unders

3 Power Cleans @ 185/120#

30 Wall Balls 20/14#

6 Power Cleans @ 185/120#

15 T2B

9 Power Cleans @ 185/120#

15 T2B

6 Power Cleans @ 185/120#

30 Wall Balls 20/14#

3 Power Cleans @ 185/120#

60 Double-Unders

February 23, 2013

Saturday Fun WOD

February 22, 2013

 

Best of Luck to Chuck Charkowsky 

 

For Time

 

800m run Buy In

30 KBS 70/53

30 Wall Ball 20/14

30 C2B Pull-ups

1 mile run

20 KBS 70/53

20 Wall Ball 20/14

20 C2B Pull-ups

800m run Cash Out

February 21, 2013

Happy Birthday Eric (33) and Rachel (20)!

 

4 Rounds for Time

 

Deadlift 3300#/2000#

20 Box Jumps 24"/20" 

February 20, 2013

 

5x2 hang squat clean + 1 push jerk

 

7:00 AMRAP

8 Push Jerks 155/105

10 T2B

40 Double Unders

then no rest

1:00 UB hang power cleans 155/105

February 19. 2013

 

Strength

 

1) HBBS 3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.

 

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.

 

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

 

Conditioning 

 

10--->1

Pull-ups

Burpees

 

February 18. 2013

No 6am and 7am class today
 

 

 

1 min ME Sit-ups

 

-then-

 

4 minute AMRAP of:

 

7 Hang Power Snatches @ 135/95#

14 HSPU

28 Double-Unders

 

-then-

 

1 min ME Sit-ups

 

-then-

 

4 minute AMRAP of:

 

7 Hang Power Snatches @ 135/95#

14 HSPU

28 Double-Unders

 

-then-

 

1 min ME Sit-ups

 
 

February 16, 2013

Deck of cards partner WOD

February 15, 2013

 

7 rounds for total reps of:

 

2 minute AMRAP of-

 

30 Double-Unders

ME Muscle-Ups (7 rep cap)

ME Burpees

 

*Rest 1 minute.

 

Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

 

February 14, 2013

Mobility, Mobility, Mobility
 

Every minute on the minute for 15 minutes

1x Deadlift (155#/105#)

1x Hang power clean

1x Front squat

1x Push press 

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