1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

March 5, 2014

5x2 Clean and Jerk @70%
Conditioning
5 rounds of:
5 Hang Cleans (full) 155/105#
12 Box Jumps 24/20″
15 Burpees

March 4, 2014

Establish a 1RM Back Squat. (Coaches will go over "walk out")
Conditioning
Partner WOD
5 Rounds of
1:00 ME Row
:30 Rest
1:00 ME HSPU
:30 Rest
*ME is max effort. Go all out!
 

March 3, 2014

5X2 Snatch @ 75-80% – do not go above percentage, rest 90 sec.
Conditioning
5 rounds of:
30 Double-Unders
15 Wall Balls 20/14#
7 Power Snatches @ 115/75#
 

March 1, 2014

If you still need to be judged for 14.1 we will run heats between noon-1pm tomorrow. With the uncertainty with the expected snowstorm we don't know what Monday will bring so be sure to get in tomorrow.  Feel free to arrive in the back gym to warm up between 11:30-noon.

February 28, 2014

CrossFit Games Open WOD 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55-lb. power snatches, 15 reps

February 27, 2014

2 Rope climbs - cash in
4 Rounds for time
12 Chest to bar pull ups
9 Deadlift - 155/115
6 Hang power clean 155/115
3 Front squat 155/115
Cash out - 4 rope climbs
 
 

February 26, 2014

10:00 to work to work to 75% of 1RM Clean and Jerk
1 Clean and Jerk every :40 for 5 rounds
Conditioning
7 minute AMRAP of:
25 Double-Unders
3 Thrusters 155/105#

February 25, 2014

Back Squat: 4X3@90% – rest 90 sec.
Conditioning
20 Split Jumps
10 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
20 Split Jumps
15 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
20 Split Jumps
20 HSPU (regionals standard)
10 Hang Power Cleans 155/105#

February 24, 2014

10:00 to work to work to 75% of 1RM Snatch
1 snatch every :40 for 5 rounds
Conditioning
5 rounds of:
:45 ME Wall Ball 30/20#
:45 ME 6″ Target Burpees
:45 Rest

February 21, 2014

Skill Work
Hollow/Arch
Conditioning
For time:
Row 1k
20 Deadlifts 155/105#
40 Cleans 95/65#
20 Deadlifts 155/105#
Row 1k

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