8 Eastman Street Cranford NJ 07016...908-272-7400

Workout of the Day (WOD)

April 17, 2017

1. Warm-up
Row 2k

2. Met-Con
“Grace”
30 Clean and Jerk 135/95lbs

3. Strength
Zero Bounce Deadlift 4×4
@60-80% of 1RM

Lite Class

Row 1k

20 C&J

Row 1k

20 C&J

Row 1k

April 14, 2017

1. Warm-up
4 Rounds:
10 Goblet Pause Squats
10 Strict Pull Ups
15/10 Calorie Row

2. Conditioning
AMRAP 10 Minutes
7 Deadlift 275/185lbs
14 Calorie Row
21 Wallballs 20/14lbs

3. Lift
Remaining Time in Class to Find 3RM Back Squat

Lite Class

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Every :90 complete 5 Back Squats

 

April 13, 2017

1. Warm-up
3 Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Row

2. Conditioning
4 Rounds:
Row 500m
Rest 3:00
Record fastest and slowest times.

3. Lift
Remaining Time in Class to Find 1RM Power Clean

For Time

50-40-30-20-10

Wall Ball

Double Unders

Sit-ups

Band Row from Rig

 

April 12, 2017

1. Warm-up
2 Rounds:
Row 1k
20 Push Press w/ Empty Bar

2. Conditioning
21-18-15-12-9-6-3
Push Jerk 135/95lbs
Calories on Rower

3. Lift
Remaining Time in Class to Find 1RM Split Jerk

Lite Class

Row 1K

21-18-15-12-9-6-3
Push Jerk 135/95lbs
*200m run after each set of Push Jerks

Row 1K

April 11, 2017

1. Warm-up
3 Rounds
15 Kettlebell Swings 53/35lbs
50 Double Unders

2. Conditioning
2 Mile Run

3. Lift
Remaining Time to Find 1RM Snatch

Lite Class

1 Mile Run Buy In Then
3 Rounds of

15 Kettlebell Swings 53/35lbs
50 Double Unders

1 Mile Run Cash Out

April 10, 2017

1. Warm-up
3 Rounds
Row 400m
20 Squat Jumps

2. Conditioning
5 Rounds For Time:
12 Hang Power Cleans 95/65lbs
12 Thrusters 95/65lbs
12 Burpees to 6″

3. Lift
Find your 5RM Touch and Go Deadlift
Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the floor

Lite Class

1 Round
Row 400m
20 Squat Jumps Then
1Round
12 Hang Power Cleans
12 Thrusters
12 Burpees

*Go Back and Forth Until you reach 5 rounds of each

April 7, 2017

1. Warm-up
30 Thrusters 45/35lbs
30 Kettlebell Swings
400m run

2. Strength
EMOM until failure
1 Thruster 135/105lbs
Increase by 10/5lbs per round

3. Met-Con
6 Rounds w/ a partner
20 Push Press 75/55lbs
15 Bar Facing Burpees
20 Sumo DLHP 75/55lbs
Complete a full round then switch (3 each.)

Lite Class 

4 rounds of

20 Push Press

1:00 Plank

20 Goblet Squats

1:00 Wall Sit

20 KBS

400m run

 

April 6, 2017

1. Warm-up
2 Steady Rounds:
2:00 on Rower
15 Deadlifts 135/95lbs

2. Strength
In 24 Minutes
w/ a partner
Complete “CrossFit Total”
8 Minutes to Back Squat
8 Minutes to Strict Press
8 Minutes to Deadlift
Add up weight for a “Partner Total”

3. Met-Con
AMRAP 25 Minutes
With a partner
Complete a full round then switch
Row 250/200m
12 Lateral Burpees over Bar
12 Power Snatch 115/75lbs

Lite Class 

5 rounds of 

10 Back Squats

20 Sit-ups 

Then

10 Rounds of

200m row

10 DB Snatch (5 each arm)

April 5, 2017

1. Warm-up
3 Rounds
Run 200m
5 Squat Clean Thrusters 95/65lbs
10 Box Jumps 24/20″

2. Strength
Partner “Heavy Grace”
225/145lbs
30 Reps for time, split work anyway

3. Met-Con
AMRAP 20 Minutes with a partner
Complete Full Round then switch
5 Strict Handstand Push-ups
10 Box Jump Overs 30/24″
15 Front Squats 135/95lbs

Lite Class 

30 Clean and Jerks then

30:00 AMRAP of

100m run

5 Burpees

100m run

10 Box Jumps

100m run

15 Front Squats

April 4, 2017

1. Warm-up
Complete the following and break up as necessary 
100/70 Calories on Rower
50 Push Ups
25 Strict Pull-Ups

2. Strength
In 15 Minutes
Find 5RM Bench Press

3. Met-Con
For Time:
w/ a partner
50 Bar Muscle Ups
100 Calorie Row
200 Wall Ball 20/14
400 Double Unders

Lite Class 

2 rounds of 

25 Pull-ups 
50 Calorie Row
75 Wall Ball 
100 Double Unders

 

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