licensed CrossFit affiliate since 2012
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WOD

12/17/18

Coach Nick's Birthday WOD

1989m Row 
Rest for 3 minutes 

Then
12-17-19
Pistols (alternating)
Burpee Box Jump Overs
Single Arm DB Snatch (each arm) 

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Anonymous says:
Sunday, December 16, 2018 - 19:22
What a great photo!
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12/17/18

WOD

12/15/18

12 Days of Christmas!
1 dead lift (95, 135, 155, 185)
2 Push Ups
3 Air squats
4 Sit-ups
5 KBS
6 Goblet squats
7 Push press (35, 55, 75)
8 Hang Cleans
9 One 400 meter run
10 BJ
11 WB’s
12 Burpees or chug a 12oz beer! 
Do 1, then 2-1, then 3-2-1, then 4-3-2-1….

 

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12/15/18

WOD

12/14/18

https://crossfit.com/workout/2018/12/02
Run 800 meters
Then, 10 rounds of the couplet:
10 handstand push-ups
10 single-leg squats
Then, run 800 meters

 

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12/14/18

WOD

12/13/18

https://www.gofundme.com/6i21rwg
TCNJ Strong Community WOD

6 Rounds for Time
12 Pull Ups 
2 Lion Complexes 95/65
18 Box Jumps/Step Ups  20" for all

Lion Complex= 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press 

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12/13/18

WOD

12/12/18

AMRAP 3
18 Wall Balls 20/14
Max Cal Row
Rest 3:00
AMRAP 3
15 Wall Balls 20/14
Max Cal Row
Rest 3:00
AMRAP 3
12 Wall Balls 20/14
Max Cal Row

 

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12/12/18

WOD

12/11/18

Strength: Power Clean 1-1-1-1-1

WOD: 5 rounds for time of:
10 Burpees
20 Sit-ups

For the burpees, jump and touch a target that is at least 6 inches above your max reach.
*cap at 15 minutes 

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12/11/18

WOD

12/10/18

Strength: Deadlift 3-3-3

WOD: With a 12 minute running clock:
Buy in: 30 Calorie Row
Bench Press max unbroken reps 65/45
At any point, you fail a rep or you have to rack the bar, you must complete 6x50' shuttle run
*Score is total accumulated # of reps

 

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12/10/18

WOD

12/08/18

For Time: 
100 Double-Unders/50 Sit-ups/ 200m Run with 30/20lb Medball
80 Double-Unders/40 Sit-Ups/ 200m MB Run
60 Double-Unders/30 Sit-Ups/200m MB Run
40 Double-Unders /20 Sit-Ups/200m MB Run
20 Double-Unders/10 Sit-Ups/200m MB Run

 

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12/08/18

WOD

12/07/18

Strength: Backsquat 3-3-3 

WOD: Complete as many rounds as possible in 12 minutes of:
10-cal. Bike/ 10 cal Row  (8 for women) 
15 Push-ups
20 single-leg Squats, alternating

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12/07/18

WOD

12/06/18

Strength: Power Clean 2-2-2

WOD: 7 Min AMRAP (you go, I go)

4 - Power Cleans 
3 - Front Squats
2 - Shoulder to OH
(135/95 - 95/65)

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12/06/18

WOD

12/05/18

Happy Hanukkah! 
8 Rounds of:
8 DB Snatches
8 DB Goblet Squats
8 Burpees
8 Weighted Step Ups 24/20
8 Ring Rows
8  Sit Ups 
8 Mountain Climbers
8-10 yard sprints

 

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12/05/18

WOD

12/04/18

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

 

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12/04/18