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

 

WOD

01/23/18

Hero WOD Sisson
Complete as many rounds as possible in 20 minutes of:
15-ft Rope Climb, 1 ascent
5 Burpees
200-meter Run

If you've got a 20-lb. vest or body armor, wear it.

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01/23/18

WOD

01/22/18

 

5-5-5-5-5  Back Squats 
*5 working sets plus 2-3 warmup sets

10 min AMRAP:
25 DU
10 Back Squats (135/95) 

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01/22/18

WOD

01/20/18

With a partner AMRAP 24 minutes 
You go, I go
3 Medball Cleans 20/14
3 Medball Situps
3 Push Ups 
*adding 3 reps each round (both partners) completed, once you both have done the round of 3 reps, then the reps increase to 6, then 9 and so on until 24 min

 

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01/20/18

WOD

01/19/18

EMOM for 10:  2 Power Snatch + 2 Hang Power Snatch

AMRAP 10: Row for Meters
On the 1:00… 1 Box Jump Over (24/20)
On the 2:00… 2 Box Jump Overs (24/20)
On the 3:00… 3 Box Jump Overs (24/20)
On the 4:00… 4 Box Jump Overs (24/20)
On the 5:00… 5 Box Jump Overs (24/20)
On the 6:00… 6 Box Jump Overs (24/20)
On the 7:00… 7 Box Jump Overs (24/20)
On the 8:00… 8 Box Jump Overs (24/20)
On the 9:00… 9 Box Jump Overs (24/20)
*score is total meters rowed in the 10 minutes

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01/19/18

WOD

01/18/18

15 Squat cleans (125/85)
40 Walking Lunges
15 Barbell Burpees (chest touches the barbell)
15 Squat cleans (155/105)
40 Walking Lunges
15 Barbell Burpees
15 Squat cleans (185/125)
40 Walking Lunges
15 Barbell Burpees

 

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KF says:
Thursday, January 18, 2018 - 09:30
Great Thursday 6:15 class as usual. Nice work team, my arms are already tired from that OH finisher.
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01/18/18

WOD

01/17/18

Skill: 3 sets max Strict Pull Ups

WOD: 4 rounds
4 min AMRAP, rest 1 min between 
12 TTB
10 Ring Dips 
8 Ring Rows

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01/17/18

WOD

01/16/18

Deadlift
Heavy Set of 3

AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts 165/115)

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01/16/18

WOD

01/15/18

OHS skill work and mobility- staying light, working on form 
 

AMRAP 20 minutes 
10 Box Jumps 30/24
15 Single Arm DB OHS 50/35
20 GHD Sit Ups 
https://www.crossfit.com/workout/2017/12/21#/comments

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01/15/18

WOD

01/13/18

Partner Workout, One Person Works At A Time*:
2000 Meter Row
75 Sandbag Walking Lunges
100 Russian Twists with slam ball
200 Sandbag Back Squats
1000 Meter Row
*sandbag must remain off the ground for the entire workout- any drops = 5 burpee penalty on the spot

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01/13/18

WOD

01/12/18

Strength: 5X5 Back Squat

WOD: 8 min AMRAP
10 Alternating Pistols 
25 Double Unders 

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KF says:
Friday, January 12, 2018 - 12:21
Team Blue! Who is signing up for the open this year???
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01/12/18

WOD

01/11/18

EMOM for 10- complete the following complex at the scale appropriate to you 
3 kipping Pull ups, 2 strict Pull ups, 1 bar Muscle up 

3 rounds for time of:
Run 800 meters
275-lb. Deadlifts, 15 reps
15 strict Handstand Push-ups
*women's rx 195 
https://www.crossfit.com/workout/2017/12/19#/comments

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Melissa says:
Thursday, January 11, 2018 - 09:24
This one hurt me!
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01/11/18

WOD

01/10/18

100 Thrusters 
EMOM burpees
Min 1- 1 burpee, Min 2- 2 burpees, Min 3- 3 burpees...
keep adding until 100 thrusters are complete
*RX 75/55
 

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01/10/18