12 Commerce Drive Cranford NJ 07016...908-418-1829

Workout of the Day (WOD)

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

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

 

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