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

Workout of the Day (WOD)

October 17, 2012

 
“Nancy”
5 rounds for time of:
Run 400m
15 OHS 95/65#

 

October 16, 2012

High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

-then-
3 rounds for time of:
50 KB Hi-Pulls 24/16kg
50 Double-Unders

Notes: KB Hi-Pulls begin with the KB touching the floor, and finish with the KB handle under the chin and elbows above the KB handle. These may be performed like a swing, but the KB must touch the floor on every rep.

October 15, 2012

 
15 minutes to establish a 1RM Clean and Jerk.
3 rounds for total reps of:
1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.

 

October 13, 2012

Molly's Birthday WOD

October 12, 2012

Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%.
Conditioning
Run 1 mile
40 C2B Pullups

October 11, 2012

Team Rowing Challenge

October 10, 2012

135# Snatch x 10

Rope Climb x 2

135# Snatch x 8

Rope Climb x 2

135# Snatch x 6

Rope Climb x 2

135# Snatch x 4

Rope Climb x 2

135# Snatch x 2

Rope Climb x 2

October 9, 2012

Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

-then-
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 30"/24"
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%

October 8, 2012

15 minutes to establish a 1RM Split Jerk (rack)
-then-
5 rounds for total working time:
25 Jumping Squats @ 45#
20 KB Push Press @ 24/16kg (10 each arm)
15 Pullups

October 6, 2012

Pages