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

Workout of the Day (WOD)

January 21, 2013

 

Clean & Jerk: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

 

For time:

 

50 Double Unders

25 OHS 95/65#

25 T2B

50 Double Unders

20 OHS 95/65#

20 T2B

50 Double Unders

15 OHS 95/65#

15 T2B

50 Double Unders

January 19, 2013

Partner WOD

January 18,2013

 

Every 30 seconds for 5:00 (22 total reps): 2 deadlifts @ 60%

 

Conditioning

 

100 Double-Unders

25 Wall Balls 20/14#

75 Double-Unders

25 Wall Balls 20/14#

50 Double-Unders

25 Wall Balls 20/14#

January 17, 2013

Rowing Madness

January 16, 2013

 

EMOM for 7 minutes:

 

1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.

 

10-8-6-4-2

Push Jerk 155/105

Front Squat 155/105

Toes 2 Bar

January 15, 2013

 

HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.

 

Conditioning

 

7 rounds for time of

 

30 Seconds ME Burpees

5 Muscle-Ups

5 Power Snatches 135/95#

January 14, 2013

 

Clean & Jerk: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%

 

Conditioning

 

4 rounds for time of:

 

8 Hang Squat Clean to Thrusters 135/95#

12 Over-the-Box Jumps 24/20″

16 KBS 24/16kg

January 12, 2013

 

Cindy plus a mile

 

20:00 AMRAP

5 pull-ups

10 push-ups

15 squats

 

Immediately after the AMRAP, run 1 mile. 

January 11, 2013

 

We will conduct today like a regular class but leave 15-20 minutes at the end of class to work on the lifts we covered this week.

 

4 rounds for time of:

 

4 HSPU

8 Hang Squat Clean 135/95#

12 Box Jumps 24/20″

 

January 10, 2013

 

15:00 AMRAP 

 

400m run

10 Burpees

10 HR Push-ups

10 SDHP 53/35

 

We will continue with the format of using the above metcon as our warm-up and then spending the rest of the time crushing prs!

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