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

Workout of the Day (WOD)

January 4, 2013

 

Todd's 40 Birthday = 40 Minutes of Fun

 

5, 8:00 efforts with 1:00 rest in between

 

8:00 max Effort Partner Row for Meters

then

8:00 Ladder 1,1,2,2,3,3...

Thruster 95/65

KBS 70/53

then

8:00 to complete 2 laps (remaining time is extra rest)

then

8:00 AMRAP

10 Push Press 95/65

10 Lunge Jumps (10 each leg)

then

8:00 max Effort Partner Row for Meters

 

January 3, 2013

Snatch Technique/Practice

TABATAS

Pull ups

Push ups

Sit ups

Squats

 

January 2, 2013

 

21-15-9

225/155# Deadlift

burpees 

24" box jumps

January 1, 2013

Happy New Year!

December 31, 2012

I guess you'll have to wait and see...

December 29, 2012

Partner WOD

December 28, 2012

12 bear complex @135/95
9 bear complex @ 155/105
6 bear complex @ 185/125
*5 burpee penalty each time bar is dropped during a set of 12, 9 or 6

December 27, 2012

750m row
50 DB Snatches (25 per arm)
40 Push Ups 
30 Sit ups
20 Power Cleans @ 135#
10 HSPU
100 Double Unders

December 26, 2012

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

December 24, 2012

12 days of Christmas
1 Power Snatch 135#95#
2 Bar Facing Burpees
3 Box Jumps 30/24
4 Hang Squat Clean 135#/95$
5 HSPU
6 KBS 70/53
7 Med ball cleans 20/14
8 T2B
9 Wall ball 20/14
10 C2B Pull Ups
11 KB SDLHP 70/53
12 Thrusters 135#/95#
 

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