1100 Globe Ave Mountainside, NJ 07092

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WOD Archive for April 2019

April 2, 2019

1. Warm-up

4 Rounds of 

250m Row

10 Front Squats

10 Push Presses

 

2. Strength 

Work up to 65% of your 1RM C&J then

7:00 EMOM of 

1 Power Clean + 1 Front Squat with :05 Hold in bottom + 1 Split Jerk with :05 Hold in Split

 

(Goal is clean movements and active in bottom of the Squat. Active shoulders continually pressing up when holding the Split Jerk.)

 

3. Partner Hero WOD

"Abbate"

 

Run 1 mile

155/105 pound Clean and jerk, 21 reps

Run 800 meters

155/105 pound Clean and jerk, 21 reps

Run 1 Mile

 

*Both partners will run the full distance.  Once back, split the C&Js. 

 

CrossFit Lite

 

Same as regular class

April 1, 2019

1. Warm-up

 3 Rounds of 

 10 Cal Bike

 10 Kip Swings

 10 Burpees

 

2. Skill Work

Strict Pull-ups + 10:00 EMOM 

 

3. Met-Con

4 Rounds of 

Minute 1: 1 Rope Climb

Minute 2: 50 Double Unders

Minute 3: 20 Burpees

Minute 4: 15 Hollow Rocks

 

CrossFit Lite

21-18-15-12-9-6-3

Thrusters

Hanging knee raises

Wall balls

3x mountain climbers

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