1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

September 23, 2013

15 min to establish a 1RM 3-Position Snatch (floor, hang, hip).
Conditioning
7 rounds for total time of:
Run 200m
14 Lateral Box Jumps 20″ (touch on top)
7 Hang Power Cleans 175/120#

September 21, 2013

Partner/Team WOD

September 20, 2013

You will have 40:00 to complete 2 or more of the following
1) HBBS: 2X5@65%, 3X5@70% – rest exactly 90 seconds.
2) Front Squat: 4X5@60% – rest 60 sec.
3) 4X5 Close Grip Bench Press – heaviest possible, rest 60 sec.
4) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.
Conditioning
Helen
3 RFT
400 meter run
53/35 Kettlebell swing x 21
Pull-ups x 12 reps
 

September 19, 2013

12:00 time cap 150 wall ball, 90/du, ME muscle ups or push ups  5:00 rest  "Grace" 30 clean and jerks for time.

September 18, 2013

15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
Conditioning
For time:
100 Double-Unders
50 HSPU (regionals standard)
1 mile run
50 Ring Dips
100 Double-Unders

September 17, 2013

Strength
1) HBBS: 1X5@65%, 1X5@70, 1X5@75%, 1X5@80% – rest 2 minutes.
2) Front squat: 1X5 @ 60%, 3X5@65% – rest 2 minutes.
Conditioning
4 rounds for total working time of:
Run 400m
20 Burpee Box Jumps 20″

September 16, 2013

15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.
Conditioning
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB
1:00 ME Muscle-Ups
6:00 to establish a 3RM Split Jerk (from the ground)

September 14, 2013

Team/Partner WOD

September 13, 2013

12 minutes to establish a 3rm Push Press.
Conditioning
“Nancy”
5 Rounds:
400m Run
15 Overhead Squats 95/65#
 

September 12, 2013

"Fight Gone Bad!"

 

Five (not the regular 3) rounds of:

Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)

Sumo deadlift high-pull, 75/55 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75/55 pounds (Reps)

Row (Calories)

 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

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