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

Workout of the Day (WOD)

March 21, 2017

1. Warm-up
3 Rounds:
10 Thrusters 95/65lbs
50 Double Unders
5 Strict Pull-ups

2. Strength
4×4 Back Squat (Start around 80%).

3. Met-Con
AMRAP 8 Minutes
5 Front Squats 225/145lbs
3 Ring Muscle-ups

Lite Class

5 Rounds:
10 Thrusters
50 Double Unders

Then

3 Rounds:
15 Back Squats
15 Ring Rows

Then

3 Rounds of
15 KBS
15 Hanging Knee Raises

 

 

 

March 20, 2017

Option 1

WORKOUT 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

* Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Option 2

Complete the following 2 AMRAPs:

13:00 of

15 Burpees

15 Cal row

15 Push Press 95/65

15 Strict Pull-ups

13:00 of

30 Sit-ups

1:00 HS Hold

30 Air Squats

1:00 Wall Sit

*Lite Class will complete the 2 AMRAPs

 

 

March 17, 2017

CrossFit OPEN WOD 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

*Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

 

Lite Class

Complete as many rounds and reps as possible in 25 minutes of:

55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

March 16, 2017

1. Warm-up
3 Steady Rounds:
15 Overhead Squats 75/55lbs
15 Push-Ups
15 Calorie Row

2. Strength
EMOM 10:00
1 Squat Snatch @80%

3. Met-Con
AMRAP 12:00
3 Thrusters 135/95lbs
6 Ring Dips
12/9 Calorie Row

Lite Class
5 Rounds:
15 Overhead Squats 
15 Push-Ups
15 Calorie Row
Then 
5 rounds:
15 Sit-ups
15 Mountain Climbers
15 Squat Jumps

 

March 15, 2017

Since the majority of you missed today, we will be doing Tuesday's workout today.  

1. Warm-up
5 Steady Rounds:
Row 300m
15 Pull Ups
10 Goblet Squats 53/35lbs

2. Strength
Front Squat 5×3 (Start around 85%)

3. Met-Con
5 Rounds:
Row 400/300m
50ft Walking Lunge w/ 50/35lb Dumbbells Overhead

CrossFit Lite

5 rounds of

50ft Walking Lunges with DB Overhead

25 T2B

20 DB Hang Power Cleans

15 Push Presses

March 14, 2017

Morning Classes are Cancelled.  Please check back later for the remaining classes,

 

 

1. Warm-up
5 Steady Rounds:
Row 300m
15 Pull Ups
10 Goblet Squats 53/35lbs

2. Strength
Front Squat 5×3 (Start around 85%)

3. Met-Con
5 Rounds:
Row 400/300m
50ft Walking Lunge w/ 50/35lb Dumbbells Overhead

CrossFit Lite

5 rounds of

50ft Walking Lunges with DB Overhead

25 T2B

20 DB Hang Power Cleans

15 Push Presses

March 13, 2017

1. Warm-up
AMRAP 4:00
3 Squat Cleans 135/95lbs
6 Bar Facing Burpees

2. Lift
5×3 Squat Clean Drop and Reset (Start around 80%) SLIGHTLY HEAVIER THAN WEEK 2

3. Met-Con
3 Rounds:
30 Wallballs 20/14lbs (goal is to go unbroken and recover on V-ups)
30 V-ups
 

CrossFit Lite

4x through the following

 

Minute 1: 20 Wall Ball

Minute 2: 10 Pull-ups 

Minute 3: 10 Burpees

Minute 4: 20 Sit-ups 

 

2:00 rest then

 

4x through the following

 

Minute 1: 15 DB Thrusters

Minute 2: 15 Bent Over Rows

Minute 3: 15 V-ups

Minute 4: Plank

March 10, 2017

Workout 17.3

*Prior to 8:00, complete:
3 rounds of:
  6 chest-to-bar pull-ups
  6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
  7 chest-to-bar pull-ups
  5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups
  3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
  10 chest-to-bar pull-ups
  2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
   11 chest-to-bar pull-ups
  1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

March 9, 2017

Warm-up
4 Rounds:
5 Squat Clean and Jerks Light
200m run 

2. Strength
EMOM 10 Minutes:
1 Squat Clean and Jerk @ 80% of your 1RM

3. Met-Con
AMRAP 18:00
Run 200m
12 Power Cleans 115/75lbs
6 Muscle Ups

Lite Class

Surprise WOD!

March 8, 2017

Mobilize for 20:00

 

Then

 

35:00 AMRAP of

100du buy in

400m row

10 strict pull ups

400m run

10 burpees

 

*This is an active recovery day. Treat it as such and move well.

 

Lite Class will do the same

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