1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

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

April 1, 2019

1. Warm-up

 3 Rounds of 

 10 Cal Bike

 10 Kip Swings

 10 Burpees

 

2. Skill Work

Strict Pull-ups + 10:00 EMOM 

 

3. Met-Con

4 Rounds of 

Minute 1: 1 Rope Climb

Minute 2: 50 Double Unders

Minute 3: 20 Burpees

Minute 4: 15 Hollow Rocks

 

CrossFit Lite

21-18-15-12-9-6-3

Thrusters

Hanging knee raises

Wall balls

3x mountain climbers

March 29, 2019

1.    Warm-Up

1000m slow row

Foam Roll (10:00)

 

2.    Back Squat Prep

2 Rounds of 

Glute Activation 2:00

Kossack Squats x 20 each side

Empty Bar Back Squat with :03 Pause each rep x 20

 

3.    Back Squat

5x3 @60% of 1 RM with :03 Pause at the bottom of each rep (no bounce)

 

4.    Helen 

3 Rounds of 

400m Run

21 KBS 53/35

12 Pull-ups

 

 

Lite Class

4 Rounds of

8 Back Squats

12 Front Squats

1:00 Plank (change each round)

 

Then

 

4 Rounds of 

20 Wall Ball

20 Knees to Elbows

1:00 Wall Sit

March 28, 2019

Hero WOD 

 

"Small"

Three rounds for time of:

Row 1000 meters

50 Burpees

50 Box jumps, 24"/20” box

Run 800 meters

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

 

Lite Class

Same as regular class

March 27, 2019

1.    Warm-up

10 Pass Throughs

10 Spidermans

10 Ring Rows

10 PVC OHS

10 Strict Pull-ups

 

 

2.    Skill Work

Hang Snatch Drills

Rope Climb Technique

 

3.    Met-Con

4 Rounds of 

7 Hang Squat Snatches @50% of 1RM Snatch

5 Cal Bike

2 Rope Climbs

 

Lite Class

Rope Climb Technique Then

10 Rounds of 

1 Rope Climb

10 KBS

1 Rope Climb

10 Cal Bike

 

March 26, 2019

1.    Warm-up

25 Burpees 

20 Empty Bar Deadlifts

15 Bent Over Rows

10 Strict Presses

 

2.    Skill Work

Strict HSPU Drills to Build Strength

 

3.    Met-Con

4 Rounds for Time of

100 Ft. Lunges

12 Deadlifts @50% of 1RM

 

Lite Class

1 Mile Run then

5 Rounds of

10 T2B

10 Goblet Squats

10 Deadlifts

10 Single Arm DB Presses each arm

 

March 25, 2019

1.    Warm-up

Roxanne!

2.    Skill Work

Rowing 

3.    3 – 6:00 AMRAPS with 1:00 Rest in Between

1.    40 Double Unders /20 Med Ball Cleans

2.    15 Calorie Row/15 Sit-ups

3.    10 Calorie Bike/10 Burpees

 

Lite Class

6 – 7:00 AMRAPS with :30 Rest in Between

1.    50 Bicycles/25 Hang Cleans/25 Push Press

2.    40 Double Unders/40 Mountain Climbers

3.    30 Lunge Jumps/30 Russian Twists

4.    200m Run/20 Air Squats

5.    15 Calorie Row/15 Sit-ups

6.    10 Calorie Bike/10 Burpees

March 22, 2019

19.5!

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

Pages