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

Workout of the Day (WOD)

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

October 17, 2012

 
“Nancy”
5 rounds for time of:
Run 400m
15 OHS 95/65#

 

October 16, 2012

High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

-then-
3 rounds for time of:
50 KB Hi-Pulls 24/16kg
50 Double-Unders

Notes: KB Hi-Pulls begin with the KB touching the floor, and finish with the KB handle under the chin and elbows above the KB handle. These may be performed like a swing, but the KB must touch the floor on every rep.

October 15, 2012

 
15 minutes to establish a 1RM Clean and Jerk.
3 rounds for total reps of:
1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.

 

October 13, 2012

Molly's Birthday WOD

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