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

Workout of the Day (WOD)

September 13, 2018

Warm-up

1 Mile Run

Coach Led Mobility

 

Teams of 3 complete (1 work/2 rest)

2 Rounds of

300 Double Unders

2000m Row

100 Box Jumps

*After each completed movement, each athlete must complete 1 rope climb.

 

Lite Class

Same as regular

September 12, 2018

Warm-up

2 Rounds of

Air Squats x 25

Glute Activation x 1:00 per side

1 arm KBS x 10 each side

 

Barbell Warm-up

 

WOD Prep

Warm-up to 15-20# heavier than you will go in the wod and complete 

2 Rounds of 

100m run

3 Power Snatches 

Then

3 Rounds of 100m run

3 OHS

 

For Time

3 Rounds of 

200m Run

10 Power Snatches 145/100

Then

3 Rounds of

200m Run

10 OHS 145/100

 

Lite Class

Core Warm-up with Coach Josh

Class will be divided into 2 groups to complete the following movements (reps will be determined by the number of people there)

Wall Ball

Sprints

KBS

Row

September 11, 2018

Take a moment today to remember all who lost their lives on this day 17 years ago.  

 

Warm-up

Spider-Man’s x 10

Scorpions x 10

Push-ups x 10

Burpee Broad Jump Down and Back 

 

Handstand Walk Progression Drills

 

Hero WOD

3 Rounds For Max Reps 

1 minute Squat Cleans (155/105 lb)

1 minute Shuttle Sprints (20 ft forward, 20 ft backwards)

1 minute Deadlifts (245/165 lb)

1 minute Burpees

1 minute Jerks (155/105 lb)

Rest 1:00

 

US Army Sergeant Jason A. Santora, of Farmingville, NY, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, GA died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. 

He is survived by his parents Gary and Theresa and sister Gina.

Lite Class

Same as regular class.

September 10, 2018

Warm-up

2 Rounds of

20 Lunge Steps Each Leg

15 Burpees

10 STRICT Pull-ups

 

Back Squat

1x10 @50%

1x10 @55%

1x10 @60%

 

For Time

60 DB Snatches 50/35

50 Med Ball Cleans 20/14

40/30 Calorie Row

30 Burpees Over the Medball

 

Lite Class

5 Rounds of 

20 DB Snatches 

20 Med Ball Cleans 

20 Calorie Row

20 Burpees Over the Medball

September 7, 2018

Warm-up

10:00 Line Drills

 

WOD Prep:

2 Rounds of 

5 empty bar Bear Complex 

Run 100m

1 Rope Climb

Run 100m

 

For Time:

15 Bear Complex 115/75

Run 800

5 Rope Climbs

Run 400m

15 Bear Complex

Run 800m

5 Rope Climbs 

Run 400m

 

Lite Class 

Same as regular

September 6, 2018

Warm-up

 

5 rounds of

250m Row

Run down/back x 2

 

10:00 Mobility

 

Barbell Snatch Warm-Up

 

15:00 to work on the following complex:

Power Snatch+Hang Squat Snatch+OHS

 

Conditioning 

8:00 Climb the Ladder

1 OHS 115/75

1 OTB Burpees

2 of each

3 of each...

 

Lite Class

Class Warm-up

 

13:00 Climb the Ladder

1 Back Squat

1 OTB Burpee

1 Slam Ball

 

Rest 2:00

 

13:00 Climb the Ladder

1 S2OH

1 Russian Twist

1 Squat Jump

 

September 5, 2018

Wednesday 

 

Warm-up

Starting at Rowers

Lunge Down 10 Burpees

Lunge Back 8 Burpees

Lunge Down 6 Burpees

Lunge Back 4 Burpees

Lunge Down 2 Burpees

Lunge Back

 

Core Work

Tabata Hollow Rocks x 4 rds 

 

Plank on Hands x 1:00

Plank on Right Elbow x 1:00

Plank on Left Elbow x 1:00

Opposite Arm/Leg x 10 each side with :10 hold

 

WOD 1

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

 

WOD 2

10:00 AMRAP 

10 KBS 53/35

10 Push-ups

 

Lite Class

Same as Regular Class

September 4, 2018

FIRST WOD AT OUR NEW LOCATION!  12 COMMERCE DRIVE IN CRANFORD!

Warm-up

Check out the new space and go over the 100m, 200m, 400m and 800m run route.

Barbell Warm-up

15:00 to build up to a Heavy Squat Clean

WOD

5 Squat Cleans @70% of above

100m run

4 Squat Cleans @70% of above

200m run

3 Squat Cleans @70% of above

400m run

4 Squat Cleans @70% of above

800m Run

5 Squat Cleans @70% of above

 

Lite Class

Same as regular class

August 31, 2018

Last WOD at 8 Eastman!  New location is 12 Commerce Drive in Cranford.

First WOD there will be on 9/4 at 5am!

 

Warm-up

Easy 1 Mile Run 

 

Fight Gone Bad Style WOD

5 Rounds of 

1:00 ME/:15 Transition

Row for Meters

Box Jump 24/20”

KB SDHP 53/35

Wall Ball 20/14

Burpees

Rest

Lite Class

Same

 

August 30, 2018

Warm-up

1 Round of

Air Squats x 25

Push-ups x 20

Kip Swings x 15

Strict Pull-ups x 5

 

Mobility

Banded Lat Stretch x 1:00 per side

Samson Stretch x :30 per side x 2

Supinated Hang x :30 x 2

Couch Stretch x 1:00 per side

Front Rack Stretch x 1:00 per side

 

WOD Prep

Warm-up your Power Clean and Jerk to 20-30# heavier than you will go in the wod.

Once there, complete the following at the heavier weight at a comfortable pace.

1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

1 Power Clean and Jerk

1 Round of Cindy

2 Power Clean and Jerks

 

 

For Time

1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

1 Power Clean and Jerk 155/105

1 Round of Cindy

2 Power Clean and Jerks

1 Round of Cindy

3 Power Clean and Jerks

Keep adding 1 Power Clean and Jerk until you finish with

1 Round of Cindy

10 Power Clean and Jerks

 

Lite Class

Complete 3 Rounds of

200m Run

20 Push-ups

400m run

20 Box Jumps

800m run

20 DB Bent Over Rows

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