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WOD Archive for May 2019

May 25, 2019

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

May 24, 2019

Many of you are doing “Murph” tomorrow or Monday so the volume is low today.

  1. Warm-up

           Slow 1 mile run

 

  1. HSPU Drills and then 10:00 EMOM of HSPU (pick a number you can do for all 10 rounds) 
  1. Weighted Step ups (moderate weight)

           3x10 each leg

  1. Mobilize for “Murph” or if you are not doing “Murph” complete the same finisher from Monday with the goal being beat your score.

2 Sets with 3:00 rest between efforts of

:30 Bike for Max Calories

 

Lite Class

100 overhead walking lunges each leg

15 squat cleans
30 toes-to-bars
30 box jumps
15 pull-ups
30 push presses
30 double-unders
15 thrusters
30 pull-ups
30 burpees
100 overhead walking lunges each leg

May 23, 2019

Warmup 

3 Rounds of 

200m Ski

10 Pass Throughs

10 Kip Swings

:30 HS Hold

 

Core Work

3 Rounds of 

:30 Hollow Rock

:30 Hold Opposite Arm/leg

:30 Hold Opposite Arm/leg

 

Snatch Skill Accessory Work

a.    Snatch Grip Press or Push Press

b.    Snatch Grip Press in OHS

c.    Snatch Balance

d.    Snatch Drop

 

15:00 Snatch Practice

Build up to a Clean Set of 3 T&G Squat Snatches 

 

Conditioning 

For Time:

200m Run

10 Hang Squats Snatches 75/55

200m Run

10 Hang Squats Snatches 95/65

200m Run

10 Hang Squats Snatches 115/75

 

Lite Class

Class Warm-up

5 Rounds of Treadmill Sprints

1:00 on/:30 Rest (incline 3.0, speed AFAP)

 

60 Double Unders, 30 KBS, 30 Renegade Rows

60 Double Unders, 30/21 Calorie Row, 30 Calorie Ski

60 Double Unders, 30 Toes to Bar, 30 Pull-ups 

60 Double Unders, 30/21 Calorie Row, 30 Calorie Ski

60 Double Unders, 30 KBS, 30 Renegade Rows

May 22, 2019

Warmup

2 Rounds of 

200m Row

20 Burpees 

20 Air Squats

 

Shoulder and Core Stability

3 Rounds of 

Band Pull Aparts x 20

Supinated Band Pull Aparts with elbows at your side 

Bottoms up Hold (arm at 90 degrees) Down/Back each arm

Suitcase Carry Down/Back each arm

 

 

Tabata Row for Max Meters

*This will be similar to last week but we will set the rower for :20 on/:10 off.  The goal is max meters in the 8 Rounds. That will be the number recorded in Wodify. 

 

Teams of 3

:20 on/:10 off for 6 rounds each alternating turns

Max meters on the ski erg

 

Lite Class

Class Warmup then 

 

Tabata Row

 

For Time in Teams of 3

Complete 150 Cal on Bike and Ski

May 21, 2019

Warm-up

250m Ski

10 of the following 

Spidermans 

Burpees 

Kip Swings 

Scorpions 

 

Barbell Warmup and then warmup to your opening weight.

 

5:00 to warmup T2B and Double Unders

 

25:00 to complete the following. In the remaining time, establish a 1RM Clean & Jerk. 

  • 100 Double-Unders
  • 20 OTB Burpees 
  • 20 Toes-to-Bars
  • 15 OTB Burpees 
  • 15 Toes-to-Bars
  • 10 OTB Burpees 
  • 10 Toes-to-Bars
  • 5 OTB Burpees 
  • 5 Toes-to-Bars
  • 100 Double Unders

 

Lite Class

5 Rounds of 

20 DB Snatches 

20 Med Ball Cleans 

20 Calorie Row

20 Sit-ups 

May 20, 2019

Warm-up

400m Run then

1 Round of

Bear Crawl Down/Back

Side Shuffle Down/Back

Lunge Down/Back 

 

Back Squat Prep

Glute Activation x 15 steps each way

Spidermans x 5 each side with :10 Hold per rep

Pigeon Stretch x 1:00per side

Couch Stretch x 1:00per side 

 

Week 3 of 12 Back Squat Program

1x8 @25%

1x8 @40%

1x8 @50%

1x8 @60%

1x4 @68%

 

Conditioning 

10:00AMRAP of “Cindy”

5 Pull-ups 

10 Push-ups 

15 Air Squats

 

Finisher

2 Sets with 3:00rest between efforts of

:30 Bike for Max Calories

 

Lite Class

Class Warm-up then

 

200m Run

10 Thrusters 

10 Burpees

200m Run

9 Thrusters 

9 Burpees 

Continue the pattern down to 

200m Run

1 Thruster 

1 Burpee

May 17, 2019

5k Run!!

 

You will have 15:00 to warmup before starting the 5k.  Make a good playlist, bring your running shoes, put your head down and go!!

 

Lite Class

 

5k Run!!

May 16, 2019

Warm-up

3 Rounds of 

10 Pass Throughs

10 Kip Swings

:30 HS Hold

 

Core Work

3 Rounds of 

:30 Hollow Rock

:30 Hold Opposite Arm/leg

:30 Hold Opposite Arm/leg

 

Snatch Skill Accessory Work

a.    Snatch Grip Press or Push Press

b.    Snatch Grip Press in OHS

c.    Snatch Balance

d.    Snatch Drop

 

15:00 Snatch Practice

Build up to a Clean Set of 3 T&G Power Snatches 

(Clean means moving well, no pressout and no starfish)

 

Asbury Summer Games WOD 3 (3 person team)

12:00 AMRAP 

60 Wall Ball 20/14

45 T2B

60 Wall Ball

45 Pull-ups 

60 Wall Ball

Max Effort C2B Pull-ups

***One teammate must hang at all times***

 

Lite Class

Class Warm-up then

 

50 Wall Ball

25 Cal Ski

25 T2B

50 Wall Ball

25 Cal Bike

25 Pull-ups 

50 Wall Ball

May 15, 2019

Warmup

800m Run then

15 Step ups each leg

15 Burpees

15 Sit-ups

250 Row

 

Tabata Row with Burpee Penalty 

Goal

Men: 1000m

Women: 850m

1 Burpee for every 5m short of goal

 

Conditioning 

50-40-30-20-10

Box Jumps 24/20”

Burpees

Sit-ups

 

Lite Class

Same as regular class

May 14, 2019

Warmup

15 Cal Bike

15 Cal Ski

Then

2 Rounds of 

Spidermans x 10

Burpees x10

Glute Activation x 15 steps each way

 

Week 2 of 12 Back Squat Program 

2x10 @25%

1x8 @40%

1x8 @50%

4x4 @60%

 

3, 3 Round Efforts with a 5:00 Cap. If you finish before the cap, rest remaining time.

 

3 Rounds of 

Bike 15/12 Calories

40 Double Unders

 

3 Rounds of 

Ski 15/12 Calories 

40 Double Unders 

 

3 Rounds of 

Row 15/12 Calories

40 Double Unders

 

Lite Class

HIIT WOD

:40 on/:20 Transition

4x Through

Thrusters

DB Snatches

Bicycles

Burpees

Rest 2:00

:40 on/:20 Transition

4x Through

Push Press

Hollow Hold

High Knees

Renegade Rows

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