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

Workout of the Day (WOD)

April 15, 2019

Warm-up

25 Lunge Steps Each Leg then

1 round of

10 Kip swings

10 Push-ups

10 Band Pull Aparts 

 

You will have 15:00 to complete each section.  Parts 2 and 3 should be completed in the time cap but the focus is on moving well without the stress of the clock. If you are not on pace to finish, don’t stress. Just focus on moving well!

  1. 3k Row 
  2. 4 Rounds not for Time of 

       5 Strict HSPU/10 30/24” Box Jump

 3.  Core Work

      4 Rounds 

      15 Hollow Rocks

      10 Bird Dog (5 each side)

      :45 side plank each side

 

Lite Class

5 Rounds of

400m Row

15 Hang Squat Cleans

15 Rower Pike Ups

15 Bar Facing Burpees

April 12, 2019

1. Warm-up

4 Rounds of

10 KBS

100m run

10 Single Arm KB Thrusters (5 each side)

100m run

 

2. Skill/Strength

DB Hang Squat Clean Cycling Skill Session then

1:00 ME/2:00 Rest x 3 rounds

 

3. Met-Con

For Time

40 Thrusters @50% of Body Weight

800m Run

120 Double Unders

 

Lite Class

10—>1 KBS with 100m run after each set

Rest 2:00

10—>1 Bike for Cal with 10 Burpees after each set

Rest 2:00

10—>1 BB Kossack Squats with 4 T2B after each set

April 11, 2019

1. Warm-up

4 Rounds of

100m run

10 PVC OHS

 

Shoulder/Hip Mobility

 

2. Strength

OHS

5x5 with :03 pause at top and bottom of each rep

 

3. “Nancy”

5 rounds for time of:

400 meter run

95/65 pound Overhead squat, 15 reps

 

Lite Class

Back Squats

4x10 with :03 pause right at parallel/25 Sit-ups

Push Press

4x10/1:00 Wall Sit

Deadlift

4x10/5 pull-ups

Rowing Intervals

April 10, 2019

1. Warm-up

50 Cal Row or Ski not for time (focus on stroke efficiency)

 

2. Skill

Ring Muscle-up Strength Drills 

 

3. Volume Training

10:00 EMOM

Strict HSPU

 

4. Met-Con

Partner WOD

100 Cal Bike, Ski and Row

 

Lite Class

1 mile run buy in

Then

50-40-30-20-10 of

Double Unders

Mountain Climbers

Sit-ups

Med viagrageneriquefr24.com Ball Cleans

April 9, 2019

 

  1. Warm-up

        3 rounds of 

        250m Ski

        5 Strict Pull-ups

        5 Spider-Man’s each leg

        25 Double Unders

 

  1. Back Squat

        5x5 @70% of 1RM Superset with the Unilateral Work below

        Suitcase Carry d/b x 2 sets each arm

        OH Carry d/b x 2 sets each arm

        Single Leg Romanian DL 2x10 each leg (moderate weight) 

 

  1. Met-Con

       3 Rounds of 

       30 Double Unders/10 T2B

Rest 1:00

       3 Rounds of 

       30 Double Unders/2 Rope Climbs

 

Lite Class

Planks with Coach Josh then 

30:00 AMRAP

14 Lunge Jumps

12 Sit-ups

10 Push-ups

8 Squat Jumps

6 Ring Dips

400m row

2 rope Climbs

April 8, 2019

1. Warm-up

Line Drills

 

2. Front Rack Mobility/OH Mobility

 

  1. Strength 

       Push Press

       5x5 AHAP 

 

4. Met-Con

“Grace”

30 C&J For Time 135/95

 

CrossFit LIte

“Filthy 50”

For Time

50 Box jump, 24/20 inch box

50 Jumping pull-ups

50 Kettlebell swings 53/35

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20/14 pound ball

50 Burpees

50 Double unders

April 5, 2019

1. Warm-up
10-8-6-4-2
Air Squats
Push-ups
Lunges

2. Skill Work
Strict HSPU Drills to Build Strength (same as last week)

3. Partner WOD
Partner 1 sprints from the rig to the HSPU wall and back and then completes 3 Burpees. Then partner 2 does the same. Partner 1 then sprints down and back 2x. Each time you come back to the rig complete 3 Burpees. (Down Back 3 Burpees, Down Back 3 Burpees) Partner 2 does the same. Every round increase the sprint by 1. Burpees always stay at 3. Finish with 10 sprints down and back. 

CrossFit Lite
50 Burpee buy in then
30:00 Ladder of
2 Russian Twists
2 pull-ups
2 sit-ups
2 OHS
Then 4, 6, 8...

April 4, 2019

1. Warm-up

3 Rounds of 

30 Double Unders

20 Sit-ups

10 Empty Bar Back Squats 

 

2. Strength 

1 Round of 

Glute Activation 2:00

Kossack Squats x 20 each side

Clam Shells x 20 each side

 

5x5 Back Squats @65% of 1RM (controlled with minimal bounce)

Superset with 

5x5 Pendlay Rows 

 

3. Met-Con

12:00 AMRAP

15 Wall Ball

10 Cal Bike

5 Muscle-ups (alternate between ring and bar)

 

CrossFit Lite

5 rounds

10 back squats

15 push ups

20 wall balls

25 sit ups

Then

3 rounds

300m row

12 burpees

 

April 3, 2019

1. Warm-up

2 Rounds of

10 Pass Throughs

10 OHS

10 Pass Throughs in bottom of OHS

 

2. Shoulder/Hip Mobility

 

3. Strength/Skill

Snatch Balance

Work up to a moderate set of 3.  Once there, complete 5 sets.

 

4. Met-Con

21-15-9

Hang Squat Snatches 95/65

Box Jumps 30/24”

 

CrossFit Lite

2 rounds

20 squat cleans

400m run

20 box jumps

400m run 

20 burpees

400m run

20 pull ups 

400m run

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

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