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

 

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WOD

09/21/19

For Time with a Partner

800 Meter MB Carry 20/14

100 Air Squats /Plank Hold

90 TTB/Superman Hold

80 MT Climbers/Wall Sit Holds

70 DB Snatches/ Hang Hold

60 HR Push Ups/Handstand Hold

50 Buddy DL (225/155)

400 Meter MB Carry 20/14

 

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09/21/19

WOD

09/20/19

Squat Clean 2-2-2

 

15-12-9 reps for time of:

Hang Squat clean, 135/95

Burpee, bar-facing

 

15-12-9 reps for time of:

Burpee, bar-facing

Push Jerk, 135/95

 

Rest 3 min between each.

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09/20/19

WOD

09/19/19

 

6 intervals for time

10/7 calories bike or row

100m Farmers Carry DB

10 DB Push Press

10/7 Calorie bike or row

*rest 2 min between each

50/35

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Anonymous says:
Thursday, September 19, 2019 - 08:29
Yeah Colleen!
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09/19/19

WOD

09/18/19

 

Bench Press 3 x 3 

 

 

50 -  40  - 30 -  20  - 10 

Sit Ups

Walking Lunges

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09/18/19

WOD

09/17/19

 

For Time

800 M Sandbag Run

40 Burpees over the Sandbag

50 Sandbag step ups (20")

60 Sandbag squats

800 M Sandbag Run

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09/17/19

WOD

09/16/19

 

“You wish this was Cindy”

20 min amrap

5 C2B

10 devils press (50/35)

30 double unders

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09/16/19

WOD

09/14/19

 

Teams of 3

3 Rounds (30 Minute Cap):

400 Meter Team Run

100/70 Calorie Bike/Row

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

 

*work is split however the team decides, one person working at a time except for the run which is together

*RX weights above, teams should scale appropriately but try to increase load after each set of 21

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09/14/19

WOD

09/13/19

 

Build to a Heavy

10-Rep Thruster

 

 

21-18-15-12-9:

Kettlebell Swing (53/35)

Thrusters (75/55)

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09/13/19

WOD

09/12/19

 

 

Power Clean 3-3-3

 

AMRAP 15:

100′ Walking Lunge

200 Meter Farmers Carry (53’s/35’s)

30 AbMat Sit-ups

400 Meter Row

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09/12/19

WOD

09/11/19

 

 

Backsquat 3X3

 

10-9-8-7-6-5-4-3-2-1

Pull Ups

Push Ups

*run 100m between each set

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09/11/19

WOD

09/10/19

 

 

For Time

800 M Sandbag Run

40 Burpees over the Sandbag

50 Sandbag step ups (20")

60 Sandbag squats

800 M Sandbag Run

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09/10/19

WOD

09/09/19

EMOM for 8- 1 Push Press building in weight

 

3 Rounds

:45 sec work : 15 sec transition

Push Press

Sled Push

Rope Climb

GHD Sit Ups

Ring Dips

No RX weight- athletes should choose a weight they can move with minimal rest in the :45 sec

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09/09/19