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

Workout of the Day (WOD)

March 4, 2013

 

7x2 Hang Snatch

 

3 rounds for total working time of:

 

Run 400m

25 Wall Balls 20/14#

 

*Rest 1 minute after the first round, and rest 2 minutes after the second round.

 

Notes: Each round should be an all-out effort. Do not pace runs to make Wall Balls easier.

March 2, 2013

5 minute couplet partner WOD

March 1, 2013

 

Annie + Karen

 

50-40-30-20-10

Double Unders

Sit-ups

Wall Ball 20/14

February 28, 2013

30:00 Mandatory Mobility

 

Partner ROW WOD

Partner 1, 1:00 on 

:15 Switch

Partner 2, 1:00 on

:15 Switch

 

10 rounds with a goal to reach 6000m between partners or 3000m for 1 person

February 27, 2013

 

1) 7×1 High-Hang Snatch – heaviest possible, rest 60 sec. 

 

2) 7×1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec. 

 

Conditioning

 

7 rounds for time of:

 

100m Shuttle Run (10m increments)

14 KBS 32/24kg 

14 C2B Pullups

February 26, 2013

 

Strength

 

HBBS: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.

 

Conditioning

 

For time:

 

50 Burpees

20 Front Squats @ 70%

50 Burpees

 

Notes: Fronts Squats must be taken from the floor.

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" 

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