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

Workout of the Day (WOD)

September 22, 2012

Team WOD

September 21, 2012

7 Push Press 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Push Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Split Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B

September 20, 2012

Annie + Running
50-40-30-20-10
Double Unders
Sit-ups
Complete a 400m run after each round of sit-ups

September 19, 2012

15 minutes Split Jerk practice (from ground)
5 rounds for time of
20 Wall Ball 20/14#
20 Russian Twists 20/14#

September 18, 2012

Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.
-then-
5-4-3-2-1 of:
Clean & Jerk 185/120#
Muscle-Ups

September 17, 2012

 
 
5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
-then-
3 rounds for time of:
7 HSPU
14 Burpee Over-the-Box Jumps 24/20″
21 KBS 24/16kg

September 15, 2012

Chuck is heading off to bootcamp on Monday to protect this great country of ours and today is his last WOD as a civilian.  Good luck Chuck and a sincere thank you from KOA Nation. Anyone that serves our country and gets KOA is shaved into their head is welcome back anytime. 

"Chuck's Final WOD"

September 14, 2012

Establish a 1RM Deadlift

 

1 mile run cooldown

September 13, 2012

Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds 
Row 2k

September 12, 2012

15 minutes to establish a 1RM Weighted Strict Pullup.

Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.  If you do not have unassisted strict pull-ups, work on strict pull-ups with less bands.

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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