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

Workout of the Day (WOD)

June 8, 2018

  1. Warm-up

2 rounds of 10

Front Squat

Push Press

Kip Swings



  1. Ankle Mobility


  1. Oly (similar to 5/15 with 5% increase in weight and)

Every 1:30 for 5 rounds complete

3 T&G P. Cleans + 3 Front Squats + 3 S2OH @75% of 1RM Jerk.


  1. Conditioning

Open Wod 13.4 with a Twist

AMRAP in 14 minutes with a 3 OTB Burpee EMOM

3 Squat Clean-and-Jerks (135/95 lb)

3 Toes-to-Bars

6 Squat Clean-and-Jerks (135/95 lb)

6 Toes-to-Bars

9 Squat Clean-and-Jerks (135/95 lb)

9 Toes-to-Bars

12 Squat Clean-and-Jerks (135/95 lb)

12 Toes-to-Bars

If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.


Lite Class

Class Warm-up

Core Work

Class WOD

June 7, 2018

  1. Warm-up

Line Drills


  1. Core Work


  1. Partner WOD for Time

Each partner will complete

5-250m row sprints

3-400m run sprints


Lite Class

Deck of Cards

June 6, 2018

Head to Toe Warm-up with your Coach


Tempo Back Squats Week 4

4x4 with 4441 Tempo

(:04 down,:04 hold, :04 up, :01 at the top)

(Next week will be 3331)



4x in a row of Wall Ball 20#/14#

Rest 1:00

4x in a row of Double Unders

Rest 1:00

4x in a row of Wall Ball 20#/14#

Rest 1:00

4x in a row of Double Unders


Lite Class

35:00 AMRAP

Partner 1 Rows 350m

Partner 2 completes AMRAP of

4 Pull-ups

8 Thrusters

12 Knees to Elbows

*Pick up where your partner left off

June 5, 2018


400m run then

10 of the following

PVC Pass Through


Kossack Squat with PVC OH


Shoulder Snatch Prep



For Time:

5 rounds of

800m run

5 Full Snatches at 75% of 5/23 weight


Lite Class

5 Rounds of

800m Run

25 KBS

25 Goblet Squats

June 4, 2018


Shoulder Impingement Prevention 

Then 3 rounds of

:30 HS Hold

25 Lunge steps

:20 Hollow Hold

15 Burpees

10 Scap Pull-ups

5 Thoracic Rotation Each side


Gymnastics Prep

4 rounds of 

:20 on/:10 off Hollow Rocks


3x10 of the following


Perfect Kip Swings

Ring Rows with: 04 Negative 

*Once done with the above, your Coach will go over Jumping Bar Muscle-up Drill.

Complete 15-20 reps with the goal of going to the lowest box possible.



50 Burpee Box Jumps 24”/20”

40 Sit-ups

30 Lunge Jumps

20 Perfect Push-ups

10 Rope Climbs


Lite Class

Class Warm-up

Then 2 Rounds of 

50 Box Jumps 

40 Sit-ups

30 Lunge Jumps

20 Perfect Push-ups

10 Pull-ups

June 1, 2018

  1. Warm-up

2 rounds of

5 Burpees

5 Spidermans with twist

5 Seated Internal/External Rotation

5 Kossack Squats

5 Hurdles each way



  1. Tempo Back Squats Week 3

4x4 with 4441 Tempo

(:04 down,:04 hold, :04 up, :01 at the top)

(We will complete 2 weeks of 4441)


  1. Bike Race

(Class will be divided up into teams and will work for a set period of time before switching)


Lite Class

Class Warm-up

50 Cal Bike and Row Buy In between 2 people

Then remaining time AMRAP of

10 Thrusters

10 T2B

10 S2OH

10 Lunges each leg


May 31, 2018

  1. Gymnastics Warm-up


  1. Shoulder Stability Work
  1. External Rotation x10 + Plank Plus (on elbows externally rotated)
  2. Lower Traps x 10
  3. Shoulder Impingement Prevention x 10 in each spot
  1. Pulling Accessory Work (bar and bw)

3 Sets of

  1. Single Arm KB Bent Over Rows x 10
  2. Farmer Walks x 1:00
  3. Scap Pull-ups x 10


  1. 10:00 AMRAP

7 T2B

14 Burpees

21 Double Unders


Lite Class

Gymnastics Warm-up

Then 2 Rounds of

100 Partner Plank High Fives

800m Run

:60 Hollow Hold + 60 Mountain Climbers

40 KBS

20 Pull-ups

May 30, 2018

  1. Warm-up

7 Stations of Hip and Shoulder Prep


  1.  Not for time:

4 Rounds of

10 HSPU (choose one of the options if scaling from last Friday)

250m Row

10 C2B Pull-ups

200m Run


  1. Weightlifting/Conditioning For Time

Take 70% of your best snatch from last Wednesday and complete

30 Full Snatches


Lite Class

Class Warm-up

Sled Race, Sit-ups, Wall Sits and More!

May 29, 2018

  1. Warm-up
    3 Rounds of
     1 Arm RKB Swing x 10 each arm
     1 Arm Suitcase Deadlift x 10 each arm
     1 Arm High Pull x 10 each arm

10 Burpees


  1. Weightlifting

15:00 to build up to a Heavy Set of 3 T&G Power Clean and Jerk


  1. Conditioning


Power Cleans 155/105

Box Jumps 30”/24”

S2OH 155/105


Lite Class

Bulgarian Split Squats super set with 10 push-ups on the box

3x10 each leg

Remaining Time AMRAP of

20 Burpee Box Jumps

200m run

20 Box Dips

200m run

20 DB Bentover Rows

200m run

20 DB Snatches each arm

200m run

May 28, 2018

Happy Memorial Day!




1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run


*Partition the 100 Pull-ups, 200 Push-ups and 300 Air Squats as needed


Every year on Memorial Day weekend, CrossFit affiliates across the country perform the Hero workout, ‘Murph’. It is a workout that has become synonymous with CrossFit, not just for its brutal toughness, but for what it represents. ‘Murph’ is not simply another workout we do in a class to increase our fitness before moving on to whatever else we have going on in the day. It is a workout designed to honor and remember the men and women of the armed forces that have lost their lives in defense of our freedom. And as is the case with every Hero workout, it has a story of courage and sacrifice behind it.

‘Murph’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.

In early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell). During the mission the team encountered a group of local goat herders.

A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.

Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village.

The actions and story of the SEALs on June 28th, 2005 are portrayed in the film ‘Lone Survivor’

Murphy was posthumously awarded the Congressional Medal of Honor for his courage and sacrifice that day. All three of his men were awarded the Navy’s second-highest honor, the Navy Cross, for their actions. The men who were killed in the rescue attempt were also honored. These included Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevy, who were posthumously awarded Bronze Stars for Valor and Purple Hearts. CrossFit HQ’s Russell Berger, who served in the 1st Ranger Battalion, writes of these men: “These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.”