licensed CrossFit affiliate since 2012
55 Route 31 South | Pennington NJ 08534

 

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WOD

05/23/19

 

 

Open GYM- Make up a missed WOD or work on a lift/skill

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05/23/19

WOD

05/22/19

 

Front Squat - Build to a Heavy Single

 

For Time:

200 Meter Run, 2 Front Squats 135/95

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

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05/22/19

WOD

05/21/19

 

25 Min AMRAP with a partner

400m run/500m row/.6 mike bike

6 TTB

4 burpees

2 clean and jerks (175/115)

*partner A runs, rows, or bikes while partner B chips away at reps. Partners switch when partner A returns, and partner A picks up where partner B left off.

Score is total number of rounds/reps of TTB/burpees/c&j

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05/21/19

WOD

05/20/19

 

OHS 3-3-3

 

On the 3:00 x 5 Rounds:

15 AbMat Sit-Ups

30 Double Unders

15 AbMat Sit-Ups

5 Deadlifts

Increase in weight each round on the deadlift.

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05/20/19

WOD

05/18/19

 

HAPPY BIRTHDAY COACH KRISTEN

Pennington Day 5K Run at 9:00AM

 

Partner WOD

 Partner A completes a round then partner B completes a round (40min cap)

10 Rounds

400 M Run

10 Thrusters  95/65

10 Bar Facing Burpees

*5 rounds each

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05/18/19

WOD

05/17/19

 

Muscle Up Progressions / Skill Work

 

 

 

15 Min EMOM

3 snatches - athletes choice in weight

5 perfect pushups

 

Cash Out: Sled Push/Pull, accumulate 8 heavy passes

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05/17/19

WOD

05/16/19

 

 

Sumo Deadlift 5-5-5

 

 

27-21-15-12-9

Deadlift  225/155

Box Jump 24/20

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05/16/19

WOD

05/15/19

 

 

Back squat 1-1-1-1-1 reps

 

Then, practice for 5 minutes each, in any order:

Stretching

Plank holds

L-sits

Handstand descents

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05/15/19

WOD

05/14/19

 

 

4 rounds for time of:

 

21 bench presses

15 pull-ups

400-m run

 

♀ 95 lb. ♂ 135 lb.

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05/14/19

WOD

05/13/19

 

 

Strict Press 3X3

 

For time

75 DB Hang Squat Cleans

* EMOM 2 Manmakers, no manmakers in the first minute

 

Manmaker= push up- right arm row- left arm row- squat clean-thruster

Choose a weight that allows you to get at least 5 hang cleans/min

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05/13/19

WOD

05/11/19

In Teams of 3

1600m Run

150 Calorie Row

100 Box Jumps (24/20)

75 Push Press (135/95)

15 Rope Climbs

*28 minute Cap

* all partners working at the same time at different stations, only one partner working per station, divide up however you choose

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05/11/19

WOD

05/10/19

Max height box jumps- 10 minutes

 

Deadlift 3-3-3-3-3

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05/10/19