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

Workout of the Day (WOD)

February 21, 2017

1. Warm-up
4 Steady Rounds:
12 Goblet Squats
12 Sit-ups 
24 Double Unders

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

3. Met-Con
5 Rounds:
21 Kettlebell Swings 70/53lbs
12 Kipping Handstand Push-Ups

CrossFit Lite

1 Mile Run then

4 rounds of 

20 KBS

20 goblet squats

Then

800m run then

4 rounds of 

50 singles

1:00 plank

1:00 wall sit

February 20, 2017

1. Warm-up
AMRAP 5:00

5 Spidermans 
10 OHS 
Run 100m

2. OLY
Squat Snatch 5×3 Drop and Reset (Start around 80%)

3. Met-Con
AMRAP 12:00
20 Box Jump Overs 24/20″
15 Chest to Bar Pull-Ups
10 Clean and Jerks 135/95lbs

 

CrossFit Lite

35:00 AMRAP of

 

400m run

40 step ups (20 each leg)

40 sit-ups 

40 S2OH

40 Bulgarian Split Squat on the box (20 each leg)

200m sprint

Rest 1:00

February 17, 2017

Warm up

1 mile run

 

Strength 

5 Sets:

1 Snatch from floor + Max Rep Hang Snatch (above knee)

@80% of current 1RM Snatch.

Rest 3-4 Minutes

 

Metcon

AMRAP 10 Minutes

10 Squat Snatch 95/65lbs

10 Toes to Bar

30 Double Unders

 

Lite class

10:00 AMRAP

10 snatches

10 T2B

30 DU

1:00 rest

Then

5 rounds of

2 sled pushes

20 step ups with weight

40 sit ups

20 wall balls

2:00 plank

February 16, 2017

Warm up

3 Steady Rounds:

15 Push-Ups

15 Empty Bar Thrusters

15 Shoulder Taps

 

Strength

4 Rounds:

1:00 On 3:00 Off

Max Front Squats in 1 set @ 60% 1RM

 

Metcon

EMOM until Failure:

(20:00 Cap)

10 Clean and Jerks 135/95lbs

10 Kipping Handstand Push-Ups

Alternate Movements each round.

*Sets should be unbroken/touch and go as long as possible

 

Lite class

21-15-9

KBS

Burpees

Then

21-15-9

Goblet squats

Push press

Then

21-15-9

Lunges each leg

Pull ups

Finish with core

February 15, 2017

Warm up

2 rounds of

300m row

15 good mornings

15 BS

15 power cleans

 

Strength

Accumulate 30 Reps of Touch and Go Power Cleans @80% 1RM

This is “For Time” AND “Fewest Sets Possible”

 

Metcon

3 rounds

24 box jumps 24/20

18 cal row

12 dead lifts 315/205

 

Lite class

Partner wod

100 burpees

100 wall balls

100 sit ups

100 back squats

1 partner rows

1 works

Switch every 20 cal

Happy Valentine's Day!

Warm up

7:00 of mobility

 

Strength

Back Squat 5×6 @80%

 

Metcon

7:00 AMRAP

Burpees

5:00 rest

5:00 AMRAP

Squat clean thrusters 165/110

 

Lite class

3 rounds

25 front squats

50 sit ups

25 hang power cleans

50 push ups

Then finish with core

February 13, 2017

Warm up
5:00 AMRAP
150m row
10 DB push press

Metcon
For Time
75 Wallballs 20/14lbs
50/30 Calories on Bike or rower
25 Squat Snatch 115/75lbs

Interval
4 rounds of
400m run
12 deadlifts 275/185
:90 rest

Lite class
Same as class

February 10, 2017

1. Warm-up
Run 1 Mile 

2. OLY
4 Sets:
1 Squat Clean from floor + Max Rep Hang Squat Clean (above knee)
@75% of current 1RM Squat Clean.
Rest 3-4 Minutes

3. Met-Con 
Open WOD 14.4
AMRAP 14 Minutes
Row 60 Calories
50 Toes to Bar
40 Wallballs 20/14lbs 10/9ft
30 Power Cleans 135/95lbs
20 Muscle Ups

CrossFit Lite

10 rounds of 

200m run

10 wall ball

15 sit-ups

20 mountain climbers

February 9, 2017

1. Warm-up
2 Steady Rounds:
50 Double Unders
40 Lunge Steps
30 Wallballs 20/14lbs

2. Strength
4 Rounds:
1:00 on 3:00 off
Max Back Squats in 1 set @ 65% of your 1RM.

3. Interval
Run 800m
30 Back Rack Lunge Steps 95/65lbs
Rest 2:00
Run 600m
20 Back Rack Lunge Steps 135/95lbs
Rest 2:00
Run 400m
10 Back Rack Lunge Steps 185/125lbs

CrossFit Lite

Same as regular class

February 8, 2017

1. Warm-up
3 Rounds:
Row 500m
15 Good Mornings 75/55lbs
15 Push-Ups

2. OLY
Accumulate 40 Reps of Touch and Go Power Snatch @75% 1RM
This is “For Time” AND “Fewest Sets Possible.”

3. Met-Con 
3 Rounds
21 Kipping Handstand Push-Ups
21 Overhead Squats 135/95lbs
21 Bar Facing Burpees

CrossFit Lite

1 mile run

2000m row

1 mile run

2000m row

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