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

 

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WOD

01/23/19

4 Rds For Time:
20 Push ups
15 Chest to Bar Pull ups
10 Inverted Burpees (kicking up to HS)
5 DB single arm OH Squats (each side) (50/35)

 

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01/23/19

WOD

01/22/19

Strength: Deadlift 3X3

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swing
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

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Bryan G says:
Tuesday, January 22, 2019 - 09:01
Great piece of advice from coach Brielle this am. No one wants a twerk on their back!
Ken H says:
Tuesday, January 22, 2019 - 12:19
Quads are on fire from Monday & Tuesday!! Great work 6:15!!
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01/22/19

WOD

01/21/19

Strength: Squat Clean 2-2-2 

WOD: 10 One-minute Rounds 
25 Air Squats 
Max Clean and Jerks (155/105) 
2 minutes rest between rounds 
https://www.crossfit.com/workout/2018/07/21#/comments

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01/21/19

WOD

01/19/19

For Time:
200 Double Unders
150 S2OH (45/35) - SCALE APPROPRIATELY
100 Walking Lunges
50 Burpees

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01/19/19

WOD

01/18/19

For time:
20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses

 

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01/18/19

WOD

01/17/19

Strength: Split Jerk 5-3-2-1-1

WOD: 3 Rounds for beauty not time
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts Total)

Rx– 35’s/20’s

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01/17/19

WOD

01/16/19

Strength: Backsquat EMOM for 8 min- 3 reps building in weight 

WOD: 20 Min AMRAP:
2 Bar MU
4 Strict HSPU
8 DB hang squat cleans (50/35)

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Anonymous says:
Tuesday, January 15, 2019 - 21:42
Henry with hair is the greatest. It has a Samson effect.
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01/16/19

WOD

01/15/19

21-15-9
Box Jump Overs (24/20)
Power Cleans 115/85
Pull-ups
Front Squats
Lateral Barbell Burpees
Push Jerks

 

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01/15/19

WOD

01/14/19

10 rounds on the ERG of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes

 

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01/14/19

WOD

01/12/19

Tabata Burpees 
Rest 1 minute
Tabata K2E
Rest 1 minute
Tabata Wall Balls 20/14
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Jumping lunges

 

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01/12/19

WOD

01/11/19

Row for 10 minutes- record # of meters

Every 4 min for 5 rounds:
30 Air squats
12  ---  25ft Sprints
8 Clean and Jerks (115/85)

*scale so you have some rest each round 

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01/11/19

WOD

01/10/19

Strength: Power Snatch + 2 Overhead Squats
Build to a Heavy Complex

WOD: Fran
21-15-9
Thrusters 95/65
Pull Ups 

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Donna says:
Thursday, January 10, 2019 - 07:18
FRAN! John E. 4:11 Rx
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01/10/19