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

Workout of the Day (WOD)

November 21, 2012

20:00 to work to 3RM Heavy Hang Squat Snatch
 
then
4x400
with 2:00 rest between efforts

November 20, 2012

 

Strengt

 

1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%

 

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

 

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

 

Conditioning

 

90 seconds ME Double-Unders

 

-then (without resting)-

 

Row 1K

100 Double-Unders

Row 500m

 

For time.

November 19, 2012

 

Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.

 

Conditioning

 

3 rounds for total working time of:

 

5 Over-the-Box Jumps 20″ 

25 KB Swings 32/24kg

5 Over-the-Box Jumps 20″ 

25 Pullups

 

November 17th 2012

 

1 Mile Run

30 Deadlifts (MRX-225#, WRX-155#) (MS-155#, WS-95#)

50 Box Jumps (M24″, W20″)

100 Sit-ups

800m run

November 16, 2012

Buy In: 30 Wall Ball
3 rounds
400m run
12 hang power cleans 135/95
12 pull-ups
Cash Out: 30 Wall Ball
 

November 15, 2012

 

Part 1

3 rounds for total calories

2 minute max effort row for calories 

Rest no more than 2 minutes between efforts

 

Part 2

3 rounds for total reps

2 minute max effort KBS 24/16

Rest no more than 2 minutes between efforts

November 14, 2012

 

Snatch Practice

 

Main Site WOD

Seven rounds for time of:

75/45 pound Thruster, 12 reps

9 Toes-to-bar

Run 200 meters with a 20/14 pound medicine ball

 

November 13, 2012

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95%

 

Conditioning

 

10 minute AMRAP of:

 

50 Double-Unders

15 HSPU

 

November 12, 2012

"Abbate"
For Time
 

  • Run 1 mile
  • 155 pound Clean and jerk, 21 reps
  • Run 800 meters
  • 155 pound Clean and jerk, 21 reps
  • Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. 

 

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. 

 

November 10, 2012

In honor of Veteran's Day we will be doing a Hero WOD today and Monday.
"Whitten"
 

Five rounds of:

22 Kettlebell swings, 2 pood

22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall ball shots, 20 pound ball

 

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. 

 

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. 

 

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