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

Workout of the Day (WOD)

September 17, 2012

5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
3 rounds for time of:
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.

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

September 11, 2012

EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

20 minutes to establish a 1RM Front Squat.
1:00 ME Burpees

September 10, 2012

 20 minutes to establish a 1RM Jerk

Any style, racks may be used.
21-15-9 of:
Deadlifts 225/155#



September 8, 2012

Fight Gone Bad

September 7, 2012

7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.

5 rounds for total reps-

1:30 AMRAP of:

10 Over the Box Jumps (no top touch) 20/14″
10 KBS 32/24kg
5 Over the Box Jumps (no top touch) 20/14″
5 Thrusters 115/75#

*Rest 1:00 after each round.


September 6, 2012

15 minutes Push Jerk practice/testing.

12 minute "Cindy"