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

Workout of the Day (WOD)

January 7, 2013

This week we will be testing 1RM for back squat, front squat, clean and jerk and snatch.
The format for each class will be that you have the first 40 minutes to find your 1RM for one of the above movements. Then we will be doing a met con.
12:00 AMRAP
10 Wall Ball
20 Sit-ups
200m run

January 5, 2013

Partner WOD + Mobility

January 4, 2013

 

Todd's 40 Birthday = 40 Minutes of Fun

 

5, 8:00 efforts with 1:00 rest in between

 

8:00 max Effort Partner Row for Meters

then

8:00 Ladder 1,1,2,2,3,3...

Thruster 95/65

KBS 70/53

then

8:00 to complete 2 laps (remaining time is extra rest)

then

8:00 AMRAP

10 Push Press 95/65

10 Lunge Jumps (10 each leg)

then

8:00 max Effort Partner Row for Meters

 

January 3, 2013

Snatch Technique/Practice

TABATAS

Pull ups

Push ups

Sit ups

Squats

 

January 2, 2013

 

21-15-9

225/155# Deadlift

burpees 

24" box jumps

January 1, 2013

Happy New Year!

December 31, 2012

I guess you'll have to wait and see...

December 29, 2012

Partner WOD

December 28, 2012

12 bear complex @135/95
9 bear complex @ 155/105
6 bear complex @ 185/125
*5 burpee penalty each time bar is dropped during a set of 12, 9 or 6

December 27, 2012

750m row
50 DB Snatches (25 per arm)
40 Push Ups 
30 Sit ups
20 Power Cleans @ 135#
10 HSPU
100 Double Unders

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