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

Workout of the Day (WOD)

January 16, 2013

 

EMOM for 7 minutes:

 

1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.

 

10-8-6-4-2

Push Jerk 155/105

Front Squat 155/105

Toes 2 Bar

January 15, 2013

 

HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.

 

Conditioning

 

7 rounds for time of

 

30 Seconds ME Burpees

5 Muscle-Ups

5 Power Snatches 135/95#

January 14, 2013

 

Clean & Jerk: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%

 

Conditioning

 

4 rounds for time of:

 

8 Hang Squat Clean to Thrusters 135/95#

12 Over-the-Box Jumps 24/20″

16 KBS 24/16kg

January 12, 2013

 

Cindy plus a mile

 

20:00 AMRAP

5 pull-ups

10 push-ups

15 squats

 

Immediately after the AMRAP, run 1 mile. 

January 11, 2013

 

We will conduct today like a regular class but leave 15-20 minutes at the end of class to work on the lifts we covered this week.

 

4 rounds for time of:

 

4 HSPU

8 Hang Squat Clean 135/95#

12 Box Jumps 24/20″

 

January 10, 2013

 

15:00 AMRAP 

 

400m run

10 Burpees

10 HR Push-ups

10 SDHP 53/35

 

We will continue with the format of using the above metcon as our warm-up and then spending the rest of the time crushing prs!

January 9, 2013

 

Jackie

1000 meter row

Thruster 45 lbs (50 reps)

Pull-ups (30 reps)

January 8, 2013

 

"Helena"

 

Three rounds for time:

100 Double Unders

53/35 Kettlebell X 21 swings

12 Pull-ups

 

January 7, 2013

This week we will be testing 1RM for back squat, front squat, clean and jerk and snatch.
The format for each class will be that you have the first 40 minutes to find your 1RM for one of the above movements. Then we will be doing a met con.
12:00 AMRAP
10 Wall Ball
20 Sit-ups
200m run

January 5, 2013

Partner WOD + Mobility

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