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Workout of the Day (WOD)

September 15, 2017

1. Warm-up
3 Steady Rounds:
15 Light Push Press
15 Sit Ups
Run 200m

2. Strength
Strict Press
2×10
AHAP

3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep

Then
Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
NO FAILS

4. Conditioning
Class Assault Bike Battle!

Lite Class

Assault Bike Battle!

September 14, 2017

1. Warm-up
30 Kettlebell Swings
30 Burpees to 6″ Target

2. Strength
Deadlift
5×1
These should be heavy but under control at all times. The sets are touch and go and the weight needs to be lowed back to the ground on the last rep. Like we always say, pretend your deadlifting in a library, no bouncing and no dropping.

3. Gymnastics

Tabata Flutter Kicks
12 Rounds
:20 on :10 off
Difficulty can be manipulated be speed of kicks.
Keep your legs as straight as possible throughout each interval. Place your hands under your butt and keep your eyes on your feet.

4. Conditioning

4 Rounds:
7 Front Squats (Weight goes up each round)155/105lbs 185/135lbs 225/155lbs 255/175lbs 
11 Bar Facing Burpees
15 Double Unders

Lite Class

5 rounds of

7 Front Squats

11 Bar Facing Burpees

15 Double Unders

*Start each round with an 800m run

September 13, 2017

1. Warm-up
20 Toes to Bar
20 Single Leg Dumbbell Deadlifts
200m run

2. Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
 

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week
 

3. Conditioning
EMOM for 10-12 Minutes
12/8 Calories on Bike or 18/15 cal row
Sprint all out on the top of each minute, once you hit the required number you can stop completely, or slow down and pedal at a very slow recovery to avoid your legs blowing up.

Lite Class

4 rounds of

15 Suitcase DL each side with KB/200m run
15 Goblet Squats/200m row
15 Burpees/200m run
100m 1arm OH carry with DB/200m row

September 12, 2017

1. Warm-up
2 Steady Rounds
15 Light Push Jerk
10 Lunges  w/ bar on back
Run 400m

2A. Strength
Back Squat
5×5 @75%

2B. Strength
Press Grip Bench Press
5×5 Heavier than last time

3. Conditioning
4 Rounds:
AMRAP 3 Minutes
Row 500/400m
Max Rep Clean and Jerk in remaining time 155/105lbs
Rest :60
 

Lite Class

2 Rounds
15 Push Jerks
10 Lunges  w/ bar on back
Run 400m

Then

4 rounds of
AMRAP 3 Minutes
Row 500/400m
Max Rep Clean and Jerk in remaining time

Rest :60

September 11, 2017

In observance of the tragic events that took place on 9/11/2001, we will interrupt our regular programming to complete the 9/11 Tribute WOD below.  Additionally, each class will take a moment of silence prior to starting the wod in recognition of the lives that were lost on that fateful day. 

We offer special thanks today to our CrossFit KOA family members who currently serve as firemen, policemen, and in our armed services.  We are grateful for the service you offer to our community every day!

2001m Row

THEN:

For each of the following 9 movements complete 11 reps:

Box Jumps (30/24)

Thrusters (125/85)

Burpee Chest to Bar Pull Ups

Power Cleans (175/120)

Hand Stand Push Ups

KB Swings (70/55)

Toes to Bar

Deadlifts (170/120)

Push Jerk (110/75)

THEN:

2001m Row

From CrossFit HQ: 

The 2001M row or run represents the year the attack took place.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined

The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

 

September 8, 2017

1. Warm-up
3 Rounds
10 Kettlebell Swings
Run 100m
10 Wallballs

2. Strength
Strict Press
2×10
Then
2 Reps every 2:00 for 12 Minutes
AHAP

3. OLY
Pause Position 1 Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep

Then

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

4. Conditioning 
Run 2 Miles

 

Lite Class

2 Rounds of 

Run 1 Mile

50 KBS

50 Wall Ball

September 7, 2017

1. Warm-up

Mile Run

2. Strength

Deadlift
4×2 AHAP Lowering down the last rep

3. Conditioning 

3 Rounds
30/25 Cal Row
20 Dumbbell Snatches
10 HSPU

*Rest :30 after each piece.  All sets need to be acheter viagra ME!

Lite Class

Rowing/Biking Intervals

15 rounds of

:30 on/:15 off 

Then

400m Lunge

September 6, 2017

1. Warm-up

2 rounds of 
10 Good Mornings
20 Overhead Squats 95/65lbs
30 Double Unders

2. Oly
Pause Position 1 Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week.

3. Conditioning
3 Rounds:
15 Deadlifts 185/135lbs
60 Air Squats
120 Double Unders

Lite Class

3 Rounds:

800m run
15 Deadlifts 
30 Sit-ups 

60 Air Squats
120 Double Unders

September 5, 2017

1. Warm-up
4 Rounds:
10 Goblet Squats
20 Calorie Row

2A. Strength
Back Squat
5×5 @75%

2B. Strength
Press Grip DB Bench Press
5×5 AHAP But Controlled

3. Conditioning
AMRAP 15 Minutes
Row 300/250m
21 Overhead Squats 75/55lbs

Lite Class

10 Back Squats

20 Cal Row

8 Back Squats

18 Cal Row

6 Back Squats

16 Cal Row

4 Back Squats

14 Cal Row

2 Back Squats 

12 Cal Row

10 Front Squats

10 Cal Row

8 Front Squats

8 Cal Row

6 Front Squats

6 Cal Row

4 Front Squats

4 Cal Row

2 Front Squats 

2 Cal Row

September 4, 2017

Labor Day!

OPEN GYM ONLY TODAY FROM 9am - 12pm

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