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

 

WOD

02/19/18

Every Minute on the Minute x 9 minutes:

35 Double Unders + 1 Squat Snatch @75%

Then 12 min Ladder OF:

3,6,9,12,15…….

Power Snatch (115/75)
Burpees Over Bar

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02/19/18

WOD

02/17/18

Complete as many rounds as possible in 20 minutes of:
10 Ring Rows 
15 Push-Ups
20 Wallballs 20/14

*After every 3 rounds, run 400 meters

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02/17/18

WOD

02/16/18

Strength: Front Squat EMOM- 3 reps for 10 minutes 
*building in weight as form allows

WOD: 5 Rounds:
1:00 Row for Calories
1:00 Thrusters (95/65)
1:00 10m Shuttle Runs
1:00 Rest

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02/16/18

WOD

02/15/18

Renegade Row 3-3-3
Good Morning- 4-4-4 
Deadlift 5-5-5

3-4 Rounds, Not for Time:
15 Abmat Sit-Ups
20 Hip Extensions
25 plank kick outs 
30 Banded Good Mornings

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Gavin says:
Thursday, February 15, 2018 - 18:59
This one was a lot of fun!!
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02/15/18

WOD

02/14/18

“THE BREAKUP”
With a running clock BOTH partners simultaneously complete:
1st minute:
1 Push Press (115# / 75#)
1 Burpee
2nd Minute:
2 Push Presses (115# / 75#)
2 Burpees
Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails.
REST EXACTLY 8 MINUTES
PART 2:
“THE MAKEUP”
Part A: 6 Rounds for Time:
5 Power Cleans (135# / 95#)
10 Pull-ups
200m Run
Partners will alternate rounds (3 rounds/partner)
Thursday

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Donna says:
Wednesday, February 14, 2018 - 09:24
Hand dipped (by Lee & Donna) chocolate covered strawberries for our members today!
Valentino says:
Wednesday, February 14, 2018 - 10:08
SWEET!
Valentino says:
Wednesday, February 14, 2018 - 10:08
SWEET!
Bryan G says:
Wednesday, February 14, 2018 - 10:28
Thank you Lee & Donna for the strawberries this morning! Delicious.
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02/14/18

WOD

02/13/18

Every 30 seconds for 5 minutes: 2-7 unbroken Toes to Bar*
1 minute rest
Every 30 seconds for 5 minutes: 2-6 Pistol Squats*
*Pick a number that you can do unbroken for every set for 10 sets 

Then 4 rounds for time:
15 Double Russian Kettlebell Swings(2×53/2×35)
10 Burpee Box Jumps 24/20
*scale to single russian KB swings

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Donna says:
Tuesday, February 13, 2018 - 09:23
Happy Birthday Anthony G.!
KF says:
Tuesday, February 13, 2018 - 11:03
Anthony! Happy Birthday! Nice work this morning early classes.
Anthony says:
Tuesday, February 13, 2018 - 11:18
Great group of people to start my day with, nice work 6:15
Anthony says:
Tuesday, February 13, 2018 - 11:18
Great group of people to start my day with, nice work 6:15
Anonymous says:
Tuesday, February 13, 2018 - 11:58
The A team!
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02/13/18

WOD

02/13/18

Every 30 seconds for 5 minutes: 2-7 unbroken Toes to Bar*
1 minute rest
Every 30 seconds for 5 minutes: 2-6 Pistol Squats*
*Pick a number that you can do unbroken for every set for 10 sets 

Then 4 rounds for time:
15 Double Russian Kettlebell Swings(2×53/2×35)
10 Burpee Box Jumps 24/20
*scale to single russian KB swings

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Donna says:
Tuesday, February 13, 2018 - 08:18
Happy B-day Anthony G.!!!
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02/13/18

WOD

02/12/18

3 rounds for time of:
21-cal. Row
12 Handstand push-ups
3 Rope climbs, 15-ft. rope

 

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02/12/18

WOD

02/12/18

Strength: Backsquat 3-3-3

WOD: 3 rounds for time of:
21-cal. Row
12 Handstand Push-ups
3 Rope Climbs, 15-ft. rope

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Banana says:
Monday, February 12, 2018 - 12:09
Happy Birthday Ry!!
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02/12/18

WOD

02/10/18

Run 800m 
Rest 3 minutes
100 DB Snatches
*EMOM 3 Burpees over DB 
Rest 3 minutes
Run 800m 

 

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02/10/18

WOD

02/09/18

EMOM 8 
Odd- 1 round cindy (5 pull ups, 10 push ups, 15 air squats)
Even- 2 squat snatch 185/125
Rest 3 minutes
EMOM 8 
Odd- 8 Deadlifts + 4 barbell burpees
Even- 10 FR lunges 
Rest 3 minutes
EMOM 8 
Odd- 4 Clean and Jerk 
Even- 12 Pistols or goblet squats 
* you can make 1 weight change between EMOM's 
Saturday

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02/09/18

WOD

02/08/18

Strength: Front Squat 
Heavy Single

WOD:
9-15-21:
Burpees
Overhead Squats (95/65)

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02/08/18