12 Commerce Drive Cranford NJ 07016...908-709-4200

Workout of the Day (WOD)

January 23, 2019

Warm-up

 

3 Rounds of

200m Ski

10 Burpees 

10 Spidermans 

 

Mobility

 

Pigeon Pose x 1:00 per side

Couch Stretch x 1:00 per side

Ankle Mobility Coach Led

Accumulate 1:00 Supinated Hang from Rig

Glute Activation Down/Back

 

Front Squat/Back Squat

 

4 Sets of 3 Front Squats/6 Back Squats @85% of your 1RM Front Squat

 

10:00 AMRAP 

Buy-In: 50 Wallballs 20/14

Remaining Time AMRAP of

12 Deadlifts 185/135

12 Lateral Barbell Burpees

 

Lite Class

Class Warm-up then

 

50 Wall Ball

3 Rounds of 

15 Deadlifts 

15 Lateral Barbell Burpees

 

50 Wall Ball

3 Rounds of 

25 Mountain Climbers

25 Russian Twists each way

 

50 Wall Ball

3 Rounds of 

15 Slam Ball

15 S2OH 

 

January 22, 2019

Warm-up

10 Cal Bike

5 Spidermans 

10 Band Pull Aparts 

10 Cal Row

5 Scorpions 

10 Band Pull Aparts 

10 Cal Ski

5 Burpees

10 Band Pull Aparts 

 

4 Sprint WODS 

8:00 to complete/2:00 Rest (If you finish early you will have more rest)

 

1. 4 Rounds of 

15/12 Cal Bike

10 Burpees 

 

2. 4 Rounds of 

15/12 Cal Row

10 T2B

 

3. 4 Rounds of 

200m Ski Sprint

Rest :30

 

4. 4 Rounds of 

75 Double Unders

7 HSPU

 

 Lite Class

Same as Regular Class

 

January 21, 2019

Warm-up

Band Pull Aparts x 20

Pass Throughs x 20

PVC OHS x 20

 

Snatch Barbell Warm-up

 

Every :30 for 6 Rounds

1 Snatch at 70%

Rest 2:00/Move up to 75%

 

Every :30 for 5 Rounds

1 Snatch at 75%

Rest 2:00/Move up to 80%

 

Every :30 for 4 Rounds

1 Snatch at 80%

 

Conditioning 

Partner WOD

4 Rounds of 

Partner 1 completes 

Bear Crawl Down/Back x 2

Sprint Down/Back x 2

15 KBS 53/35

 

Partner 2 Rests until P1 finishes the KBS and then P1 rests while P2 works. 

 

Lite Class

5 Rounds of 

Partner 1 completes 

Bear Crawl Down/Back x 2

Sprint Down/Back x 4

15 KBS

15 Sit-ups 

15 Lunge Jumps each leg

*Partner 2 holds a wall Sit or plank while waiting for partner 1

 

January 18, 2019

Warm-up

3 Rounds of

200m Ski

10 Burpees 

10 Spidermans 

 

Mobility

Pigeon Pose x 1:00 per side

Couch Stretch x 1:00 per side

Ankle Mobility Coach Led

Accumulate 1:00 Supinated Hang from Rig

Glute Activation Down/Back

 

Front Squat/Back Squat

4 Sets of 3 Front Squats/6 Back Squats @80% of your 1RM Front Squat

 

CrossFit Open WOD 13.4

7:00 AMRAP 

3 C&J 135/95

3 T2B

6 C&J 135/95

6 T2B

9 C&J 135/95

9 T2B

12 C&J 135/95

12 T2B...

 

Lite Class

Class Warm-up then

 

Glute Activation Down/Back 

Lunge Down/Back

50 Sit-ups then 

 

Up the Ladder and Back Down of

3 Squat C&J 

3 T2B

6 Squat C&J 

6 T2B

9 Squat C&J 

9 T2B

12 Squat C&J 

12 T2B

15 Squat C&J 

15 T2B 

 

January 17, 2019

Warm-up

2 Rounds of 

Lunge Down/Back with hip flexor stretch 

Spidermans x 5 each side

Scorpions x 5 each side

 

Thoracic Extension Drills

 

4 Rounds in a row of each

:40 on/:20 rest

Burpee Box Jump Overs

Ski

Hollow Hold 

Bike 

 

Mobilize remaining time

 

Lite Class

Class Warm-up then

 

5 Rounds of 

:50 on/:10 rest

Burpees

Box Jumps

Ski

Hollow Hold 

Bike 

 

January 16, 2019

Warm-up

2 Rounds of 

500m Row

10 Pass Throughs 

10 PVC OHS

20 Band Pull Aparts 

 

Snatch Warm-up

 

Warm-up to 80% of your 1RM then

8:00 EMOM 

1 Squat Snatch @80-85%

 

4 Rounds For Time of

50 Double Unders

250m Row

5 OHS 135/95

 

Lite Class

Class Warm-up then

 

Treadmill Sprints

10 Rounds of 

1:00 on ME/1:00 Recovery Pace

 

4 Rounds of 

200m Row

10 Back Squats

 

January 15, 2019

Warm-up

20 Cal Row

20 Burpees 

20 Kip Swings 

20 1 arm KBS (10 each side)

 

Core Stability 

Plank (hands) 1:00

Bird Dog x 5 each side

Plank (right elbow) 1:00

Bird Dog x 5 each side

Plank (left elbow) 1:00

Bird Dog x 5 each side

Plank (both elbows) 1:00

Bird Dog x 5 each side

 

Front Rack Mobility

Lat Stretch with bands (shoulder distraction)

 

WOD Prep

3 Rounds of 

5 Cal Row

5 Thrusters

 

27-21-15-9 reps for time of:

Row (calories)

Thrusters 95/65

 

Lite Class

Class Warm-up

Core Stability 

Class WOD

January 14, 2019

Warm-up

2 Rounds of 

Slow bear crawl down/back

10 Kip Swings

10 1 arm KBS each side 

10 1 arm KB Press each side (light)

 

Barbell Warm-up then

0-2:00 10 Power Clean and Jerk @50% of 1RM PC&J

2-4:00 8 Power Clean and Jerk @60% of 1RM PC&J

4-6:00 6 Power Clean and Jerk @70% of 1RM PC&J

6-8:00 4 Power Clean and Jerk @80% of 1RM PC&J

8-10:00 2 Power Clean and Jerk @90% of 1RM PC&J

 

Conditioning 

5 Rounds of 

50 Double Unders

10 Pull-ups

 

Lite Class

Class Warm-up then 

5 Rounds of 

50 Double Unders 

10 Pull-ups 

10 Power Clean & Jerk

 

Finisher

Remaining Time

100m Ski erg Sprint

:30 Rest

January 11, 2019

Warm-up

2 Rounds of

15 Air Squats

15 Pass Throughs

15 OHS

 

Barbell Snatch Warm-up

 

10:00 EMOM of

3 t&g Power Snatches at 75% of 1RM Power Snatch

 

For Time

20 Power Snatches 95/65

20 OTB Burpees

20 Overhead Squats 95/65

20 OTB Burpees

20 Squat Snatches 95/65

20 OTB Burpees

20 C2B Pull-ups 

 

Lite Class

50 Lunge Jumps each leg

50 Deadlifts 

50 KBS

50 Med Ball Cleans

50 Knees-to-Elbows

50 Push Press

50 Sit-ups 

50 Wall Balls 

50 Burpees

50 Double-Unders

 

January 10, 2019

Warm-up

Coach Led Mobility

 

Clean Barbell Warm-up

 

8:00 EMOM 

1 Squat Clean 80-85%

 

1 ME set of Wall Ball

 

Core Finisher

 

 

Lite Class

3 Rounds, for Reps, in 17 minutes

1:00 Thrusters 

1:00 Power Cleans 

1:00 Box Jump-Overs 

1:00 Pull-Ups

1:00 Bike Cals

Rest 1:00 Between Rounds

 

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