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

Workout of the Day (WOD)

November 9. 2012

12-9-6 of:

Muscle-Ups

Front Squats @ 250#/170#

 

For time.

November 8, 2012

First class will be at 7 am today. Regular schedule the rest of the day. 

Partner WOD

 

Each partner will complete the following (1 work, 1 rest)

 

2 rounds of

 

400m run

20 Burpees

500m row

20 Lunge Jumps (each leg)

400m run

20 Wall Ball

500m row

20 Goblet Squats 24/16kg

November 7, 2012

First class will be at 7 am tomorrow. Regular schedule the rest of the day. 
 

*This is one continuous effort broken into 12 minute cycles which begin with a 800M run for time.

 

12 minutes to:

 

Run 800m – for time.

 

With the remainder of the 12 minutes:

Establish a 3RM Power Clean.

 

12 minutes to:

 

Run 800m – for time.

 

With the remainder of the 12 minutes:

3 attempts, for total reps, of UB Ring Dips.

 

Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

 

12 minutes to:

 

Run 800m – for time.

 

With the remainder of the 12 minutes:

Establish a 1RM Push Press.

 

November 6, 2012

 

20 minutes to establish a 1RM High-Bar Back Squat.

 

Conditioning

 

3 rounds for time of:

 

10 Deadlifts @ 275/185#

50 Double-Unders

November 5, 2012

 

“Tommy Mac”

 

12 Burpees

12 Thruster 115/75#

12 Burpees

12 Power Snatch 115/75#

12 Burpees

12 Push Jerks 115/75#

12 Burpees

12 Hang Squat Clean 115/75#

12 Burpees

12 OHS 115/75#

12 Burpees

12 Thruster 115/75#

12 Burpees

12 Power Snatch 115/75#

12 Burpees

12 Push Jerks 115/75#

12 Burpees

12 Hang Squat Clean 115/75#

12 Burpees

12 OHS 115/75#

November 3, 2012

Veronica Birthday WOD
Team WOD

November 2, 2012

Schedule
7:00, 9:30, 1:30, 4:15, 5:15
 
WOD
 

6 rounds for total time of:

 

30 Sit-ups

10 Squat Clean to Thrusters 95/65#

15 Burpees

 

November 1, 2012

Today will be an abbreviated schedule. 7am, 9:15 , 1:30, 4:15 and 5:15. We will communicate if we add more classes.

October 31, 2012

October 30, 2012

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