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

Workout of the Day (WOD)

December 17, 2012

Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

 

Conditioning

 

“Elisabeth” (Games version)

 

21-15-9 of:

 

Power Cleans 135/95#

Ring Dips

December 15, 2012

Partner WOD

December 14, 2012

 

Five rounds for total time of:

50 Double-unders

185 pound Push jerk, 10 reps

Rest 1 minute

December 13, 2012

 

20:00 AMRAP

 

3 rounds of Cindy + 400m run

 

Cindy: 5 pull-ups, 10 push-ups, 15 squats

 

December 12, 2012

 

1) Every 30 seconds for 5 minutes:

 

1 Power Snatch @ 75% (of max Snatch any style)

 

2) Every 30 seconds for 5 minutes:

 

1 Power Clean @ 75% (of max Clean any style)

 

Conditioning 

 

CrossFit Games Open 12.1

 

Complete as many reps as possible in 7 minutes of:

Burpees

December 11, 2012

 

Strength

 

1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.

 

2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).

 

Conditioning

 

8 minute AMRAP of:

 

8 Ring Dips

16 KBS 32/24kg

December 10, 2012

 

Clean & Jerk: 10X1 @ 85% – rest 30-60 seconds.

 

Conditioning 

 

20 Hang Squat Snatches 115/75#

30 Thrusters 115/75

40 T2B

50 Burpees 

December 8, 2012

Partner WOD
Complete the following for time:
1200m row
12 Rope Climbs
120 Wall Ball
1200m run
12 Rope Climbs
120 Box Jumps
1200m row

December 7, 2012

 

Set 1

Every even minute for 10 minutes:

 

3 Clean & Jerks (full squat) @ 80%

 

Every odd minute for 10 minutes:

 

15 Burpees

 

Rest 2 minutes (athlete should have kb and abmat ready. Break down all equipment after)

 

Every even minute for 10 minutes:

 

20 KBS 70/53

 

Every odd minute for 10 minutes:

 

20 Sit-ups

December 6, 2012

"Diane" + Double Unders
 
21-15-9 reps of:
225/155# Deadlift
Handstand push-ups
* complete 25 du after round 1, 50 after round 2 and 75 after round 3

Pages