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

 

Error message

  • Deprecated function: Methods with the same name as their class will not be constructors in a future version of PHP; views_display has a deprecated constructor in require_once() (line 3190 of /home/penningt/public_html/includes/bootstrap.inc).
  • Deprecated function: Methods with the same name as their class will not be constructors in a future version of PHP; views_many_to_one_helper has a deprecated constructor in require_once() (line 113 of /home/penningt/public_html/sites/all/modules/ctools/ctools.module).

WOD

11/21/18

Push Jerk 3-3-3

15 min AMRAP
5 Pull Ups
7 Push Ups
9 Wallballs 20/14

Post Comments Here
Comments
Leave a Comment
11/21/18

WOD

11/20/18

For Time:
20 Thrusters - 95/65
20 Sumo DLHP -95/65
20 Push Press -95/65
20 OH Squats - 95/65
20 Front Squats -95/65

4 Burpees at the top of each minute

Once athlete completes the 20 reps
they can move to the next BB movement
The WOD starts with 4 Burpees

Post Comments Here
Comments
Leave a Comment
11/20/18

WOD

11/19/18

Hang Power Clean 3-3-3

3 min AMRAP
9/6 calorie bike or row 
 9 power cleans 115/75
3 min rest
3 min AMRAP
9/6 calorie bike or row 
7 power cleans 135/95
3 min rest
3 min AMRAP
9/6 calorie bike or row 
5 power cleans 155/105

Post Comments Here
Comments
Ken H says:
Monday, November 19, 2018 - 12:42
Great time at 6:15 today. Love a big class...keeps the motivation high!!!
Leave a Comment
11/19/18

WOD

11/17/18

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 DB Shoulder to Overhead (50/35 lbs)
20 Burpees
10 Strict Pull-Ups

 

Post Comments Here
Comments
Leave a Comment
11/17/18

WOD

11/16/18

AMRAP 5
Buy in: 100 Double Unders
Immediately Into…
12 Power Snatch (75/55)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5
Buy in: 100 Double Unders
Immediately Into…
8 Power Snatch (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5
Buy in: 100 Double Unders
Immediately Into…
4 Power Snatch (115/80)
4 Burpee Box Jump Overs (24/20)

Post Comments Here
Comments
Leave a Comment
11/16/18

WOD

11/15/18

21 Min EMOM
1st Min - 3 Back squats (80% of 1 Rep) - From Rack
2nd Run 200 or 250m depending on pace 
3rd 8 GHD/12 ab mat Sit ups

 

Post Comments Here
Comments
Leave a Comment
11/15/18

WOD

11/14/18

Weightlifting Wednesday! 

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post Comments Here
Comments
Leave a Comment
11/14/18

WOD

11/13/18

Front Squat EMOM- 10 minutes, 3 reps building in weight as athlete is comfortable, does not have to increase each round

5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

Post Comments Here
Comments
Leave a Comment
11/13/18

WOD

11/12/18

Bench Press 3-3-3

“ARMISTICE”
11 Min AMRAP
11 Power Clean (135/95)
11 Burpees over the bar
19 Deadlifts (135/95)
18 Pull Ups

Post Comments Here
Comments
Leave a Comment
11/12/18

WOD

11/10/18

For Time with a Partner
800 Meter Farmer Carry (53/35)
100 Air Squats /Plank Hold
90 Pull Ups/Superman Hold
80 Sit ups/Wall Sit Holds
70 Burpess / Hang Hold
60 HR Push Ups/Handstand Hold
50 Buddy DL (225/155)
400 Meter Farmer Carry (53/35)

 

Post Comments Here
Comments
Leave a Comment
11/10/18

WOD

11/09/18

Strength: Every 30 secs x 9 sets (12 mins): 1 Hang Squat Clean + 2 Front Squats. First set at 60% of 1 rep max Clean, Building 

WOD: 9 min AMRAP
50 DU
12 Front Squats (155/105)
8 Lateral Burpees Over Bar

Post Comments Here
Comments
Leave a Comment
11/09/18

WOD

11/08/18

“Guns and Buns”
For Time – 35 min. Cap

800 m Row
20 Pistols 
10 Hang Power Cleans 155#|105# 
***Rest 3 min.***
700 m Row
30 Pistols
10 HPC
***Rest 3 min.***
600 m Row
40 Pistols
10 HPC

Post Comments Here
Comments
Leave a Comment
11/08/18