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

Workout of the Day (WOD)

November 5, 2012

 

“Tommy Mac”

 

12 Burpees

12 Thruster 115/75#

12 Burpees

12 Power Snatch 115/75#

12 Burpees

12 Push Jerks 115/75#

12 Burpees

12 Hang Squat Clean 115/75#

12 Burpees

12 OHS 115/75#

12 Burpees

12 Thruster 115/75#

12 Burpees

12 Power Snatch 115/75#

12 Burpees

12 Push Jerks 115/75#

12 Burpees

12 Hang Squat Clean 115/75#

12 Burpees

12 OHS 115/75#

November 3, 2012

Veronica Birthday WOD
Team WOD

November 2, 2012

Schedule
7:00, 9:30, 1:30, 4:15, 5:15
 
WOD
 

6 rounds for total time of:

 

30 Sit-ups

10 Squat Clean to Thrusters 95/65#

15 Burpees

 

November 1, 2012

Today will be an abbreviated schedule. 7am, 9:15 , 1:30, 4:15 and 5:15. We will communicate if we add more classes.

October 31, 2012

October 30, 2012

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
 

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