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

Workout of the Day (WOD)

February 13, 2013

 

7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.

 

Row 2k

February 12, 2013

 

HBBS

3X5 @ 70%, 3X3 @ 80% – rest 2:00 minutes

 

2 min Max HSPU

 

-then (no rest)-

 

3 rounds for total reps of:

 

1:00 ME KBS 32/24kg

Rest :30

1:30 ME Burpee Box Jumps 30/24″

Rest :30

1:00 ME Sit-ups

Rest :30

 

-then-

 

2 min Max HSPU

February 11, 2013

 

7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) – heaviest possible, rest 60 sec.

 

12 minute AMRAP of:

 

5 Power Cleans 165/110#

10 T2B

15 Wall Ball 20/14#

February 9, 2013

8am and 9am classes are cancelled today.  We are still having the Throwdown but we are pushing it back to 9:45. Please plan accordingly so you can arrive at KOA then. We understand 100% if you can not make it due to the snow. If that is the case, please email josh@crossfitkoa.com ASAP.  Thank you and drive safe!

February 8, 2013

Rope Climb Practice

Conditioning
5 rounds for time
5 deadlifts 1.5 bodyweight
10 Burpees

February 7, 2013

Strict Pull-ups
Advanced 5 x ME
Beg/Inter 5 x 10

Conditioning
10:00 AMRAP
10 KB/DB Snatch right arm 53/35
10 KB/DB Snatch left arm
10 T2B
 

February 6, 2013

Power Snatch
Advanced
65% 1x3
70% 2x3
75% 1x3

Beginner
60% 4x3

Conditioning
"The Chief"
5x3:00 rounds, 1:00 rest
3 power cleans
6 push-ups
9 squats

*we will post beginner, intermediate and advanced for this wod to scale up or down

February 5, 2013

 

Back Squat

 

Advanced 5x5 @ 85%

Beginner/Intermediate 5x5 @ 70-75%

 

5 Rounds for Time

Front Rack Lunge Steps x 7 each leg 95#/65#

30 Double Unders

February 4, 2013

 

Clean and Jerk

 

Advanced

75%  2x3

80% 2x2

85%  5x1

 

Intermediate/beginner

60%  3x3

65%  2x3

70%  5x1

 

Conditioning - 15:00 CAP

5 rounds of

20 wall ball 20/14

20 KBS 70/53

EMOM 5 Burpees 

 

February 2, 2013

Partner WOD

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