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

Workout of the Day (WOD)

March 7, 2017

1. Warm-up
3 Rounds:
50 Double Unders
:30 Nose and Toes hold
10 Hang Squat Cleans 95/65lbs

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

3. Met-Con
For Time:
24 Sumo DLHP 95/65lbs
12 Strict Handstand Push-Ups
18 Sumo DLHP
9 Strict Handstand Push-Ups
12 Sumo DLHP
6 Strict Handstand Push-Ups
6 Sumo DLHP
3 Strict Handstand Push-Ups

CrossFit Lite
4x through the following

Minute 1: 10 Back Squat
Minute 2: 12 Burpees
Minute 3: 10 Front Squats
Minute 4: 20 Russian Twists

4x through the following

:45 work/:15 rest
DB Row
Lunge Jump
KBS
Flutter Kick
Plank

March 6, 2017

1. Warm-up
AMRAP 4:00
40 Wallballs 20/14lbs
15 Lateral Burpees over Rower
Row with remaining time

2. Lift
6×2 Snatch and Reset (Start around 85%)

3. Met-Con
4 Rounds:
20 Wallballs 20/14lbs
20 Dumbbell Push Press 50/35lbs or Barbell Push Press 95/65
20/12 Calories on Bike

 

CrossFit Lite

7 rounds of 

20 Wall Ball

20 Sit-ups

20 Step Back Lunges each leg

20 Burpees

20 Cal row

March 3, 2017

17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

 

CrossFit Lite Class

Same as regular class with a Bill Lord twist

March 2, 2017

1. Warm-up
3 Steady Rounds:
20 Empty Bar Overhead Squats
20 Calorie Row

2. Strength
EMOM 10:00
1 Squat Snatch @ 80%
Moving well is the top priority today. 

3. Met-Con
“Jackie”
For https://www.viagrasansordonnancefr.com/ou-acheter-du-viagra/ Time:
Row 1k
50 Thrusters 45/35lbs
30 Pull Ups

CrossFit Lite
2 rounds of 
Row 1k
50 Thrusters 45/35lbs
30 Pull Ups
800m run

March 1, 2017

Warm-up

2 rounds of 

10 Air Squats

10 Spidermans each leg

10 Scorpions

10 Step back lunges each leg with a twist

10 Leg Swings

 

Group 1

10:00 row @80% (focus on form)

 

Group 2

Odd Minutes - 15 Unbroken Wall Ball (rest remaining time)

Even Minutes - Plank (hands, elbow, elbow, both elbows, bird dog)

 

10:00 Coach Mobility 

 

CrossFit Lite

5 rounds of

 

Minute 1: ME Row

Rest :15

Minute 2: 15 Unbroken Wall Ball

Rest :15

Minute 3: Plank Variations

Rest :15

Minute 4: Wall Sit

Rest :15

Minute 5: ME Sit-ups

February 28, 2017

Warm-up
3 Steady Rounds:
15 Push Press 95/65lbs
25 Air Squats
2 Minutes on Bike

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

3. Met-Con
3 Rounds:
30 Alternating Pistols
20 Hang Power Cleans 135/95lbs
10 Muscle Ups

February 27, 2017

 

Warm up

4:00 amrap

5 burpees

10 kbs

 

Strength

5x3 squat cleans

Start at 80%

 

Metcon

21-18-15-12-9

Push ups

OHS 155/105

 

Lite class

4 rounds

25 wall balls

25 KBS

15 burpees

400m run

 

Then finish with 5 rounds of

Row 200m

15 push ups

February 24, 2017

WORKOUT 17.1

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

Time cap: 20 minutes 

 

CrossFit Lite

Same WOD , No CAP

February 23, 2017

1. Warm-up
1 mile run at a steady pace

2. Strength
EMOM 10:00
1 Squat Clean and Jerk @ 80%

3. Met-Con
AMRAP 8
15 Power Snatch 75/55lbs
30 Double Unders
 

4. 800m cool down run (slow)

 

CrossFit Lite

Assault Bike Challenge then

Tabata Row Challenge then 

AMRAP 8
15 Power Snatch 75/55lbs
30 Double Unders

February 22, 2017

During the Open we will take extra time during class on Wednesdays to mobilize. We will not have a strength movement.

1. Warm-up
1 round of
500m row
10 strict pull-ups
10 muscle cleans
10 strict presses
10 Good Mornings
10 Spidermans

10:00 Mobility

For Time
Row 10 calories
5 C&J 135/95
Row 10 calories
4 C&J 155/105
Row 10 calories
3 C&J 185/135
Row 10 calories
2 C&J 205/145
Row 10 calories
1 C&J 225/155
Row 10 calories
Go back up the ladder starting with 1 C&J 225/155

Finish with Core Work

CrossFit Lite
30:00 AMRAP
Row 10 calories
Run 200m
30 KB DL
40 Mountain Climbers
50 Thrusters

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