1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

December 23, 2019

12 Days of Christmas WOD

1 Clean & Jerk @ 225/150#

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14#

10 C2B Pullups

11 HSPU

12 Front Squats @ 225/150# (no racks)

 

Lite Class 

Same as regular class

December 20, 2019

General Warm Up 

2 Rounds 

14 Cossack Squats 

20 Deadbugs 

Row 150m HARD 

 

Mobility/Activation 2:00 T-Spine Smash w/ double LAX ball or foam roller 

 

Strength 

Every 2:00 For 14:00 (2) 3-second Pause Front Squat 

Conditioning

  • For Time
  • 50 Wall Ball Shots (20/14 lb)
  • 40/30 calorie Ski
  • 30 Dumbbell Snatches (50/35 lb)
  • 20 Box Jump Overs (24/20 in)
  • 15 Bar Muscle-Ups

 

This memorial workout is dedicated to CrossFit Games Athlete Jacob Morris who passed away on December 13, 2019, just weeks after having heart surgery.

In late 2017, Morris and his family discovered he had a bicuspid aortic valve and an enlarged heart. After having a stress test done and an MRI, Morris’s family and doctors determined he would be able to safely continue training.

In an Instagram post Morris wrote, “After all the tests my doctor and parents agreed that I could continue CrossFit but I had to be very aware of my body and if I ever got symptoms I would have to let them know immediately. I also needed to see my cardiologist every 6 months to redo my echo to make sure my heart was still ok for me to keep training.”

Morris did keep training, taking second in the Boys 16 – 17 division in the Open, qualifying for the CrossFit Games. But just one month before Morris was to leave for Madison, his doctor requested another MRI to make sure that his heart would be able to withstand competing at the Games. All tests showed it would be safe for him to compete, on the condition that he lower his training volume once he returned.

Jacob and his family went to Madison, where he placed 7th in his division. But just six weeks later, Morris woke up one night not being able to breathe. After another follow-up with his doctor, they discovered that Jacob would need surgery.

After a postponement due to a cold, Morris underwent what’s called a Ross procedure to have his valve replaced. “We liked this option best because I won’t have to be on blood thinners and there is a chance my next surgery may not have to be open heart. All the others guaranteed another OHS. I’ve been able to do some exercise but nothing like I was before. That has been hard but I get very tired very quickly so I’m glad I have cut back some,” he wrote.

Jacob was excited to get back to CrossFit, sharing just two days before he passed away from complications after the surgery, that he missed CrossFit and was looking forward to his comeback. But that comeback never came.

Cassidy Lance-McWherter, who owns CrossFit Waterside in Orlando, FL where Jacob trained, has started a GoFundMe for the family. In a letter addressed to Jacob, she wrote, “When we finally achieved your Goal – The CrossFit Games, I think you and I had the most fun ever that week. You showed nothing but grit and determination. You had the greatest spirit of any competitor on the floor. You worked your tail off and then stayed on the floor and cheered for the final competitor to finish. That day you made me the most proud. I still remember crying because of the person you had become on that competition floor. I wish I could have hugged you longer that day.”

Accessory Work 

In teams of 4, 24 Rounds (6 each) 150/125m Row

 

Lite Class

Class Warm-up then

Class WOD + Accessory Work

December 19, 2019

General Warm Up 

2 Rounds 

20 Banded Good Mornings 

6 Max Height Jumps 

10/7 Calorie Bike Sprint 

 

Mobility/Activation 

Partner assisted Front Rack Mobilization, 1:30 per athlete 

 

Power Clean Warm Up 

3 Tall Power Cleans 

3 Position 1 Power Cleans 

3 Hang Power Cleans (above knee) 

3 Low Hang Power Cleans (below knee) 

Repeat with 95/65lbs or less 

 

Strength 

AMRAP 1 Minute Max Rep Power Cleans @60% +10/5lbs 

Rest 3:00 AMRAP 

:90 Max Rep Power Cleans @70% +10/5lbs 

Rest 3:00 AMRAP 

2 Minutes Max Rep Power Cleans @80% +10/5lbs 

 

Conditioning 

AMRAP 8 Minutes 

Climb the Ladder 

3 Calorie Row 

3 Deadlift 185/115lbs 6/6, 9/9, 12/12 etc. 

 

Lite Class

500m Run, 500m Row, 500m Ski, 500m C2 Bike then

Climb the Ladder

3 Burpee 

3 Deadlift 

6/6, 9/9, 12/12, 15/15, 18/18, 21/21

December 18, 2019

Mobility/Activation 

Internal Shoulder Rotation Stretch, :90/side 

 

General Warm Up 

2:00 PVC OH Squat Hold then 

Empty Bar, 5 Reps of each 

Muscle Snatch 

Behind the Neck Snatch Grip Press 

Overhead Squat 

Snatch Balance 

Position 1 Squat Snatch 

Repeat with 3 reps of each at 75/55lbs or less 

 

Strength 

Every 2 Minutes For 12 Minutes 

6 Touch and Go Squat Snatch 

 

Conditioning 

AMRAP 12 Minutes 

30/22 Calorie Row or Ski 

20 Wallballs 20/14lbs 

 

Accessory Work

4 Rounds 

400m Run at your 1 mile PR Pace 

200m Walk as your rest 

 

Lite

5:00 of movement on Bike, Ski, Row or Run then

4, 400m ME Sprint On Assault Runner, Rest :90 then

4 Rounds of 

25 Cal Row or Ski

20 Wall Ball

December 17, 2019

General Warm Up 

2 Rounds 

:30 HS Hold (freestanding or supported) 

20 Air Squats 

12 Strict Pull Ups 

 

Mobility/Activation 

2x10 Bottoms Up Press 

 

Strength 

Strict Press 3x10 Build across sets, maintain speed. 

 

Conditioning

“The Wood Chipper” 

50/35 Calorie Bike 

40 Toes to Bar 

15 Front Squats 205/135lbs 

25 HSPU 

15 Clean and Jerks 155/105lbs 

10 Bar Muscle Ups 

15 Power Snatch 135/95lbs 

15 Burpee Box Jump Overs 24/20” 

 

Lite Class

Class Warm-up with pull-ups or ring rows then 

Class WOD!!!

December 16, 2019

General Warm Up 

2 Rounds 

20 S-Arm Russian KB Swings 

20 Lunge Steps (unweighted) 

 

Mobility/Activation 

Pigeon Pose :90/side 

 

Strength 

Deadlift 

1x6@67.5% 

1x5@77.5% 

1x4@87.5% 

1x1@97.5% 

 

Touch and Go KB Snatch Skill 

1x10 S-Arm KB Swings (5/arm) 

1x10 S-Arm KB Swings w/ bent arm 

1x10 S-Arm Swing, tip KB up 

1x10 KB Snatch 

 

Conditioning 

AMRAP 14 Minutes 

12 KB Snatch 53/35lbs 

50' Goblet Lunge 53/35lbs 

12 Power Cleans 135/95lbs 

50' Goblet Lunge 53/35lbs 

 

Accessory Work 

PICK ONE (based upon perceived weakness) 

3x10 Double KB Single Leg Deadlift (5/side)

4x15 V-Up Complex

2x20 Banded Chin-ups Choose a band that will allow you to stay unbroken.

 

Lite Class

Class Warm-up then

75 Sit-up Buy In

5 rounds of 

12 DB Snatch each arm

50' Goblet Lunge 

12 Power Cleans 

50' Goblet Lunge 

12 Deadlifts

75 Sit-up Cash Out

December 13, 2019

General Warm Up 

30 Goblet Hold Box Step Ups 

30 S-Arm DB Push Press 

20 Goblet Squats 

 

Strength 

Every 2 Minutes For 14 Minutes 

4 Tempo Loading Front Squats 

5 Second Eccentric (Lowering) 1 Second Pause Fast Concentric (Lifting) 

 

Conditioning 

For Time 

10 Burpee Box Jump Overs 

2 DB Box Step Overs 50s/35s 

10 DB Shoulder to OH 50s/35s

8 Burpee Box Jump Overs 

4 DB Box Step Overs 50s/35s 

10 DB Shoulder to OH 50s/35s 

6 Burpee Box Jump Overs 

6 DB Box Step Overs 50s/35s 

10 DB Shoulder to OH 50s/35s 

4 Burpee Box Jump Overs 

8 DB Box Step Overs 50s/35s 

10 DB Shoulder to OH 50s/35s 

2 Burpee Box Jump Overs 

10 DB Box Step Overs 50s/35s 

10 DB Shoulder to OH 50s/35s 

 

Accessory Work

AMRAP 2:00 x 3 

Run 300m 

Max Bar Facing Burpees in the remaining time 

Rest 4:00

 

Lite Class

Biking "Whitten"

Five rounds for time of:

22 Kettlebell swings

22 Box jump

Bike 20 Cals

22 Burpees

22 Wall ball

December 12, 2019

General Warm Up 

3 Rounds 

8 Burpees 

10 Empty Bar OH Squats 

:20 Hanging Knee Raise Hold 

 

Mobility/Activation Double LAX Ball or Foam Roller T-Spine Smash, 2:00 

 

Strength 

AMRAP 1 Minute Max Rep Power Snatch @60% Rest 3:00 

AMRAP :90 Max Rep Power Snatch @70% Rest 3:00 

AMRAP 2 Minutes Max Rep Power Snatch @80% Beat your score from Week 2 

 

Conditioning 

For Time 

25 OH Squats 95/65lbs 

Row 300m 

Rest 2:00 

Row 300m 

20 OH Squats 125/85lbs 

Rest 2:00 

15 OH Squats 155/105lbs 

Row 300m 

Rest 2:00 

Row 300m 

10 OH Squats 175/115lbs 

 

Lite Class

Intervals!!!

December 11, 2019

Mobility/Activation 

2:00 Squat Hold (at least 1:00 unsupported) 

 

General Warm Up 

2 Rounds 

16 S-Arm DB Hang Clean and Jerk 40/25lbs 

12 Goblet Squats 

Row 150m HARD 

 

Clean Warm Up 

3 Tall Squat Cleans 

3 Position 1 Squat Cleans 

3 Hang Squat Cleans (below knee) 

Repeat with 75/55lbs 

 

Strength 

Every 2 Minutes For 12 Minutes 

4 Touch and Go Squat Clean 

 

Conditioning 

AMRAP 4 Minutes 

15 Devils Press 40/25s 

15 Push Jerk 40/25s 

Rest 2:00 

AMRAP 3 Minutes 

15 Devils Press 40/25s 

15 Push Jerk 40/25s 

Rest 2:00 

AMRAP 2 Minutes 

15 Devils Press 40/25s 

15 Push Jerk 40/25s 

 

Accessory Work

1:30 on, 1:30 off x 5 Row for wattage 

Increase your average wattage every round

 

Lite Class

Class Warm-up then

 

For Time

Ski 800m

Row 800m

Clean and jerk, 21 reps

Run 800 meters

Clean and jerk, 21 reps

Ski 800m

Row 800m

December 10, 2019

General Warm Up 

2 Rounds 

Row 250m 

:30 Doorway Stretch, Left 

10 Empty Bar Low Hang Clean and Jerk 75/55lbs 

:30 Doorway Stretch, Right 

 

Strength 

Bench Press 

5 @40% 

5 @50% 

3 @60% 

3 @70% 

3 @75% 

As many as you can @80% 

 

Conditioning 

AMRAP 13 Minutes 

7 Clean and Jerk 115/75lbs 

15 Wallballs 20/14lbs 

20 Double Unders 

 

Lite Class

Class Warm-up then

150 Sit-ups For Time with 5 Burpee EMOM

Rest 2:00

150 Wall Ball For Time with 5 Burpee EMOM

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