1100 Globe Ave Mountainside, NJ 07092

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WOD Archive for December 2019

December 31, 2019

Last Class Today is 1:30

 

General Warm Up 

2 Rounds 

:90 Freestanding HS Hold Practice 

20 Duck Walk Steps + 15 Air Squats 

 

Mobility/Activation 

Banded Overhead Stretch with External Rotation bias, :90/side 

 

Strength 

Strict Press 5x5 @ 70% Across 

Press like it's 90% 

 

Conditioning 

For Time 

300m Row 

7 Bar Muscle Ups 

5 Squat Clean and Jerk 225/155lbs 

7 Bar Muscle Ups 

300m Run 

 

Lite Class

Roxanne Warmup then :90 hip flexor stretch per side

3 Rounds For Time of 

500m Row

7 Renegade Rows each side

15 Squat Clean and Jerks

7 Renegade Rows each side

500m Ski

December 30, 2019

General Warm Up 

2 Rounds 

20 Russian KB Swings 53/35lbs 

20 S-Arm KB Push Presses 53/35lbs 

10 Step Through Lunges (5/leg) 

 

Mobility/Activation 

Pigeon Pose, :90/side 

 

Strength 

Test 1RM Deadlift 

 

Conditioning 

AMRAP 12 Minutes 

Climb the Ladder 

25' Double DB Lunge (1 OH, 1 in front rack) 50/35s, 2 Rope Climbs 

50' Double DB Lunge, 3 Rope Climbs 

75' Double DB Lunge, 4 Rope Climbs 

100' Double DB Lunge, 5 Rope Climbs 

Continue climbing as far as possible for 12 minutes. Score is total reps, where 1 rope climb and 25' each equal 1 rep. 

 

Accessory Work

PICK ONE (based upon perceived weakness) 

RDLs 3x10 

V-Ups 4x15 

Banded Strict Pull-ups 2x20 

 

Lite Class

Class Warm-up and mobility then

20:00 AMRAP

Class WOD with equal cals to lunge distance (can split cals on any machine)

December 27, 2019

General Warm Up 

2 Rounds 

20 Duck Walk Steps (on R2 use an empty bar) 

20 Empty Bar Bent over rows 

15 Empty Bar Push Presses 

 

Strength 

Every 2 Minutes For 12 Minutes 

3 Tempo Loading Front Squats 

5 Second Eccentric (Lowering) 1 Second Pause Fast Concentric (Lifting) 

 

Conditioning 

For Time 

10 Squat Snatch 135/95lbs 

30 Lateral Bar Burpees 

10 Squat Clean 155/110lbs 

30 Lateral Bar Burpees 

10 Push Jerk 175/125lbs 

30 Lateral Bar Burpees 

20 Deadlift 225/155lbs 

 

Accessory Work

3 Rounds 

:30 Max Average Wattage on Ski Erg 

Rest 3:00 

Score is your overall average wattage of all 3 rounds

 

Lite Class

Buy In: 20 Cal Bike, Ski, Row AND Run then

10 Power Snatch  

30 Lateral Bar Burpees 

10 Squat Clean 

30 Lateral Bar Burpees 

10 Push Jerk 

30 Lateral Bar Burpees 

20 Deadlift 

Cash Out: 20 Cal Bike, Ski, Row AND Run

Christmas EVE WOD

Teams of 3 Complete

 

150 Cal Ski

150 Cal Bike

150 Cal Run

150 Cal Row

 

EMOM 3 Burpees for the non working partners

December 23, 2019

12 Days of Christmas WOD

1 Clean & Jerk @ 225/150#

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14#

10 C2B Pullups

11 HSPU

12 Front Squats @ 225/150# (no racks)

 

Lite Class 

Same as regular class

December 20, 2019

General Warm Up 

2 Rounds 

14 Cossack Squats 

20 Deadbugs 

Row 150m HARD 

 

Mobility/Activation 2:00 T-Spine Smash w/ double LAX ball or foam roller 

 

Strength 

Every 2:00 For 14:00 (2) 3-second Pause Front Squat 

Conditioning

  • For Time
  • 50 Wall Ball Shots (20/14 lb)
  • 40/30 calorie Ski
  • 30 Dumbbell Snatches (50/35 lb)
  • 20 Box Jump Overs (24/20 in)
  • 15 Bar Muscle-Ups

 

This memorial workout is dedicated to CrossFit Games Athlete Jacob Morris who passed away on December 13, 2019, just weeks after having heart surgery.

In late 2017, Morris and his family discovered he had a bicuspid aortic valve and an enlarged heart. After having a stress test done and an MRI, Morris’s family and doctors determined he would be able to safely continue training.

In an Instagram post Morris wrote, “After all the tests my doctor and parents agreed that I could continue CrossFit but I had to be very aware of my body and if I ever got symptoms I would have to let them know immediately. I also needed to see my cardiologist every 6 months to redo my echo to make sure my heart was still ok for me to keep training.”

Morris did keep training, taking second in the Boys 16 – 17 division in the Open, qualifying for the CrossFit Games. But just one month before Morris was to leave for Madison, his doctor requested another MRI to make sure that his heart would be able to withstand competing at the Games. All tests showed it would be safe for him to compete, on the condition that he lower his training volume once he returned.

Jacob and his family went to Madison, where he placed 7th in his division. But just six weeks later, Morris woke up one night not being able to breathe. After another follow-up with his doctor, they discovered that Jacob would need surgery.

After a postponement due to a cold, Morris underwent what’s called a Ross procedure to have his valve replaced. “We liked this option best because I won’t have to be on blood thinners and there is a chance my next surgery may not have to be open heart. All the others guaranteed another OHS. I’ve been able to do some exercise but nothing like I was before. That has been hard but I get very tired very quickly so I’m glad I have cut back some,” he wrote.

Jacob was excited to get back to CrossFit, sharing just two days before he passed away from complications after the surgery, that he missed CrossFit and was looking forward to his comeback. But that comeback never came.

Cassidy Lance-McWherter, who owns CrossFit Waterside in Orlando, FL where Jacob trained, has started a GoFundMe for the family. In a letter addressed to Jacob, she wrote, “When we finally achieved your Goal – The CrossFit Games, I think you and I had the most fun ever that week. You showed nothing but grit and determination. You had the greatest spirit of any competitor on the floor. You worked your tail off and then stayed on the floor and cheered for the final competitor to finish. That day you made me the most proud. I still remember crying because of the person you had become on that competition floor. I wish I could have hugged you longer that day.”

Accessory Work 

In teams of 4, 24 Rounds (6 each) 150/125m Row

 

Lite Class

Class Warm-up then

Class WOD + Accessory Work

December 19, 2019

General Warm Up 

2 Rounds 

20 Banded Good Mornings 

6 Max Height Jumps 

10/7 Calorie Bike Sprint 

 

Mobility/Activation 

Partner assisted Front Rack Mobilization, 1:30 per athlete 

 

Power Clean Warm Up 

3 Tall Power Cleans 

3 Position 1 Power Cleans 

3 Hang Power Cleans (above knee) 

3 Low Hang Power Cleans (below knee) 

Repeat with 95/65lbs or less 

 

Strength 

AMRAP 1 Minute Max Rep Power Cleans @60% +10/5lbs 

Rest 3:00 AMRAP 

:90 Max Rep Power Cleans @70% +10/5lbs 

Rest 3:00 AMRAP 

2 Minutes Max Rep Power Cleans @80% +10/5lbs 

 

Conditioning 

AMRAP 8 Minutes 

Climb the Ladder 

3 Calorie Row 

3 Deadlift 185/115lbs 6/6, 9/9, 12/12 etc. 

 

Lite Class

500m Run, 500m Row, 500m Ski, 500m C2 Bike then

Climb the Ladder

3 Burpee 

3 Deadlift 

6/6, 9/9, 12/12, 15/15, 18/18, 21/21

December 18, 2019

Mobility/Activation 

Internal Shoulder Rotation Stretch, :90/side 

 

General Warm Up 

2:00 PVC OH Squat Hold then 

Empty Bar, 5 Reps of each 

Muscle Snatch 

Behind the Neck Snatch Grip Press 

Overhead Squat 

Snatch Balance 

Position 1 Squat Snatch 

Repeat with 3 reps of each at 75/55lbs or less 

 

Strength 

Every 2 Minutes For 12 Minutes 

6 Touch and Go Squat Snatch 

 

Conditioning 

AMRAP 12 Minutes 

30/22 Calorie Row or Ski 

20 Wallballs 20/14lbs 

 

Accessory Work

4 Rounds 

400m Run at your 1 mile PR Pace 

200m Walk as your rest 

 

Lite

5:00 of movement on Bike, Ski, Row or Run then

4, 400m ME Sprint On Assault Runner, Rest :90 then

4 Rounds of 

25 Cal Row or Ski

20 Wall Ball

December 17, 2019

General Warm Up 

2 Rounds 

:30 HS Hold (freestanding or supported) 

20 Air Squats 

12 Strict Pull Ups 

 

Mobility/Activation 

2x10 Bottoms Up Press 

 

Strength 

Strict Press 3x10 Build across sets, maintain speed. 

 

Conditioning

“The Wood Chipper” 

50/35 Calorie Bike 

40 Toes to Bar 

15 Front Squats 205/135lbs 

25 HSPU 

15 Clean and Jerks 155/105lbs 

10 Bar Muscle Ups 

15 Power Snatch 135/95lbs 

15 Burpee Box Jump Overs 24/20” 

 

Lite Class

Class Warm-up with pull-ups or ring rows then 

Class WOD!!!

December 16, 2019

General Warm Up 

2 Rounds 

20 S-Arm Russian KB Swings 

20 Lunge Steps (unweighted) 

 

Mobility/Activation 

Pigeon Pose :90/side 

 

Strength 

Deadlift 

1x6@67.5% 

1x5@77.5% 

1x4@87.5% 

1x1@97.5% 

 

Touch and Go KB Snatch Skill 

1x10 S-Arm KB Swings (5/arm) 

1x10 S-Arm KB Swings w/ bent arm 

1x10 S-Arm Swing, tip KB up 

1x10 KB Snatch 

 

Conditioning 

AMRAP 14 Minutes 

12 KB Snatch 53/35lbs 

50' Goblet Lunge 53/35lbs 

12 Power Cleans 135/95lbs 

50' Goblet Lunge 53/35lbs 

 

Accessory Work 

PICK ONE (based upon perceived weakness) 

3x10 Double KB Single Leg Deadlift (5/side)

4x15 V-Up Complex

2x20 Banded Chin-ups Choose a band that will allow you to stay unbroken.

 

Lite Class

Class Warm-up then

75 Sit-up Buy In

5 rounds of 

12 DB Snatch each arm

50' Goblet Lunge 

12 Power Cleans 

50' Goblet Lunge 

12 Deadlifts

75 Sit-up Cash Out

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