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

Workout of the Day (WOD)

February 7, 2017

1. Warm-up
75 Bar Facing Burpees

2. Strength
4×8 Front Squat @75%
Then
5×2 Split Jerk @85%

3. Met-Con 
2 Rounds:
Row 500m
25 Sumo Deadlift High Pull 95/65lbs
25 Chest to Bar Pull-Ups

CrossFit Lite

CrossFit Lite

Buy In

5 rounds of 

250m row

15 Burpees

Then

5 rounds of 

10 pull-ups

10 S2OH

 

*Core Finisher

February 6, 2017

1. Warm-up

AMRAP 4:00
Row 10 Calories
5 Power Cleans 155/105lbs

2. Met-Con 
3 Rounds:
30 KB Snatch 70/53lbs
30 Toes to Bar

Or 6 rounds of 15/15

3. Interval 
3 Rounds:
AMRAP 4:00
2 Squat Cleans 185/125lbs
2 Muscle Ups
4 Squat Cleans
4 Muscle Ups
6,6,8,8,etc.
Rest 2:00
Start over each AMRAP

CrossFit Lite

Annie Buy In

50-40-30-20-10

Double Unders/Sit-ups

Then

4 rounds of 

12 DB Snatches

12 Hanging Knee Raises

Then 

5 rounds of 

12 Wall Ball

200m run

 

 

February 3, 2017

Warm up

W/ a barbell do

10 muscle snatches

10 BN push press

10 OHS

10 duck walks forward and backwards

10 squat snatches

 

Strength

4 Sets:

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

@75% current 1RM Snatch

Rest 3-4 Minutes

 

Metcon

7 minutes AMRAP 

100 wall balls

With the remaining time

ME push ups

 

Lite class

10:00 AMRAP

10 slam balls

10 Goblet squats

 

Rest 1:00

 

10:00 AMRAP

10 KBS

10 burpees

 

Rest 1:00

 

10:00 AMRAP

10 back squats

10 push ups

February 2, 2017

Warm up

2 Steady Rounds:

Row 200m

15 Kettlebell Swings 53/35lbs

25 Air Squats

 

Strength

4 Rounds:

1:00 On 3:00 Off

Max Front Squats in 1 set @ 55% of your 1RM.

 

Metcon

For Time:

1-8

Lateral Bar Burpees

Push Press 115/75lbs

Rest 3:00

8-1

Burpees

Push Press

Rest 3:00

1-8

Burpees

Push Press

 

Lite class

Same as regular class

February 1, 2017

Warm up

2 Steady Rounds:

15 Push-Ups

15 Burpees

15 Squat jumps

 

Oly 

Accumulate 40 Reps of Touch and Go Power Cleans @75% of your 1RM

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

 

Metcon

Open WOD 13.1

AMRAP 17:00

40 Burpees to 6″ Target

30 Power Snatch 75/45lbs

30 Burpees

30 Power Snatch 135/75lbs

20 Burpees

30 Power Snatch 165/100lbs

10 Burpees

Max Power Snatch @ 210/120lbs

 

Lite class

1000m row

Then

3 rounds of

50 wall balls

30 push jerks

10 pull ups

1:00 plank

(Elbows, left, right, hands)

January 31, 2017

Warm up

3 rounds

5 empty bar thrusters

10 KBS

5 push ups

 

Strength

Back Squat 4×8 @75%

Then

Push Jerk 4×8 @65%

 

Metcon

10 Rounds For Time:

5 Front Squats 155/105lbs

5 Push Jerk

5 Handstand Push Ups

 

Lite class

12:00 AMRAP

10 KBS

20 sit ups

10 burpees

Then

5 rounds

16 step ups

12 front squats

2 sled pushes

January 30, 2016

Warm up

2 Rounds:

15 Goblet Squats 53/35lbs

12 Good acheter viagra Mornings 

9 Strict Pull-ups 

Then 

Lacrosse Ball Elbows

 

Metcon

3 Rounds:

27 Thrusters 105/70lbs

27 Chest to Bar Pull Ups

 

Interval

500m row repeats.

Partner up and switch.

5 rounds each

 

CrossFit Lite 

Same as regular class

January 27, 2017

1. Warm-up
Run 1 Mile 

2. OLY
3 Sets:
1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee)
@70% of your current 1RM Squat Clean.
Rest 3-4 Minutes

3. Met-Con 
Open WOD 12.3
AMRAP 18:00
15 Box Jumps 24/20″
12 Shoulder to Overhead 115/75lbs
9 Toes to Bar

CrossFit Lite

 

Row 2K or run 1 mile buy in

AMRAP 25:00
15 Box Jumps 24/20″
12 Shoulder to Overhead 115/75lbs
9 Toes to Bar

January 26, 2017

1. Warm-up
3 Steady Rounds:
10 Back Squats
10 OHS
10 Good Mornings

 

2. Strength
4 viagra sans ordonnance Rounds:
1:00 on 3:00 off
Max Back Squats in 1 set @ 60% of your 1RM

 

3. Met-Con 
AMRAP 12:00
5 Squat Snatch 145/100lbs
25 Double Unders

 

CrossFit Lite

Tabata Everything!

Burpees

Sit-ups

Mountain Climbers

Air Squats

Ring Rows

Thruster

Red Band Tricep Pushdown on rig

High Knee Sprints

 

*Work top to bottom 8 times

January 25, 2017

1. Warm-up
3 Steady Rounds:
Run 200m
12 Light Dumbbell Squat Snatch
20 Push-Ups

2. OLY
Accumulate 50 Reps of Touch and Go Power Snatch @70% 1RM
This is “For Time” AND “Fewest Sets Possible.”

3. MetCon 

For Time:

800m run

150 Wall Ball 20/14

800m run

 

CrossFit Lite 

 

For Time:

1 mile run

150 Wall Ball 20/14

1 mile run

 

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