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

 

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WOD

04/22/19

4 Rounds for Time

4 - power cleans 185/125

4 - Front Squats

4 - Shoulder to OH

Rest 5 Mins

15-12-9

C2B PU

HSPU

Pistols

Rest 5 minutes

5 min AMRAP

15/10 Cal Row

10 Bench Press 135/95

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04/22/19

WOD

04/20/19

For Time:

2,500/2,000 Meter Row

 

*Every 3 Minutes (Starting at 0:00):

10 Kettlebell Swings (53/35)

45 Single Unders

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04/20/19

WOD

04/19/19

8 Rounds

200m run

5 hang power cleans (155/105)

8 T2B

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04/19/19

WOD

04/18/19

Power Snatch 3X3

 

 

3 Rounds for time of:

15 Step Ups with 1 DB  24/20

10 R-arm Dumbbell Snatch, 50/35

15 Step Ups with 1 DB  24/20

10 L-arm Dumbbell Snatch, 50/35

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04/18/19

WOD

04/17/19

 

FOR TIME

21-18-15-12-9-6-3

Burpees

Box Jumps

Cal. Row

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04/17/19

WOD

04/16/19

COACH  CAITLYNS BIRTHDAY WOD

 

Partner WOD

BUY-in:  1986 Meter Row

Immediately Into...

4 Rounds 

16 Squats Cleans 185/135#

33 C2B Pull ups

(Divide movments as desired  and scale weights appropriatlely)

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04/16/19

WOD

04/15/19

 

 

DEADLIFT

5-3-3-1-1-1 Reps

 

Practice Scales and Planks (20 Mins)

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04/15/19

WOD

04/13/19

Main site WOD (1/17/19)
Strict for Time
10 Pull ups
20 Push ups
30 Squats
Row 2000 Meters
15 Pull ups
30 Push ups
45 Squats
Row 1000 Meters
20 Pull ups
40 Push ups
60 Squats
Row 500 Meters

 

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04/13/19

WOD

04/12/19

Power Clean 
In Teams of 3:
12 Minutes to Build to a Heavy Power Clean 
(One barbell, score is the sum of all 3 weights)
REST 5 min then: 
with the same teams of 3:
AMRAP 15:
12 Calorie Row or Bike
6 Lateral Barbell Burpees
3 Power Cleans (115/80)
*Stadium style,. Next partner can go once the row/bike has been cleared. Score is total fully completed rounds.

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04/12/19

WOD

04/11/19

5 Rounds - :40 on, :20 off
Push jerks (125/85)
Front squats (from the floor)
K2E 
Burpee box iumps

 

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04/11/19

WOD

04/10/19

Skill: Turkish Get Ups.  Accumulate 24 total 

WOD: 4 Rounds, On The 4:00:
250m Run 
15 Deadlifts 135/95
2 Rope climbs

score is your slowest round

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04/10/19

WOD

04/09/19

Strength: Strict Press
Build to a Heavy Set of 3

WOD: 5 Rounds
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)

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04/09/19