1100 Globe Ave Mountainside, NJ 07092


Workout of the Day (WOD)

September 5, 2012

5X5 Back Squats @ 75% – rest 90 sec.


1 minute AMRAP of Jerks @ 155/115#

-then (no break)-

100 Burpees for time.
*Perform 2 Power Cleans EMOM beginning after the first minute @ 155/115#.

Notes: There is a 10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 155/115#

Score is total number of Jerks and total time for Burpees.


September 4, 2012

7X2 Hi-Hang Cleans rest,  60 sec.


4 rounds for total reps of:

In 90 seconds Run 200m then with the remaining time perform AMRAP of OHS @ 115/75#.

*Rest 60 seconds after each round (including the final round).


400m Run for time (absolutely all out effort).


September 3, 2012

Labor Day Team WOD

September 1, 2012

Paula's Birthday WOD

August 31, 2012

7x1 3 Hang Squat Clens +1 Push Jerk - heaviest possible, rest :60 sec.
Run 400M
40 Hand Release Pushups
30 (steps) Single Arm KB OH Walking Lunges 24/16KG (15L/15R)
20 Power Cleans 115/75#
30 Hand Release Pushups
20 (steps) Single Arm KB OH Walking Lunges 24/16kg (15L/15R)
10 Power Cleans 115/75#
Run 400M

August 30, 2012

Mobility and Goat Work!

August 29, 2012

15 minutes Split Jerk practice (from the ground)
10-8-6-4-2 reps for time of:
Muscle Ups
Box Jump 40" box

August 28, 2012

5x2,2,2,1,1 Back Squat @100% - rest 2 minutes
Percentage is based off of 3RM 
Every 90 seconds for 15 minutes (10 total rounds)
20 Double Unders
5 Ground to Overhead
Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take a weight off, but you may not add weight at any time. Score is the weight used for the final round.

August 27, 2012

20 minutes to establish a 1RM Hang Clean - then-
Run 800M
75 Wall Ball 20/14#
Run 800M

August 25, 2012

Team WOD