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

 

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WOD

11/22/19

 

Power Clean 3X3

 

21-15-9

Power Clean115/75

GHD Sit-up

*between each set and after the last round of 9 complete 3 Rope Climbs

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11/22/19

WOD

11/21/19

EMOM for 10 min- 1 Power Snatch

 

3 Rounds for time of:

30 Alternating Dumbbell Snatch (35/50#)

20 Burpees

10 Bar Muscle Ups

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11/21/19

WOD

11/20/19

 

Back squat 10-8-6-4-2 reps

 

 

After Party

5 Rounds as fast as you can

2 Shuttle Sprints

5 Push Ups

*starting at the top of the gym, run to the red pole and back then the full length of the gym and back= 1

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11/20/19

WOD

11/19/19

 

Build to a heavy cluster

 

5 RFT

21 DB Thrusters 45/30

15 Burpees

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11/19/19

WOD

11/18/19

 

Max Distance Broad Jump- 3 attempts

 

AMRAP 20

20/15 Calorie Bike Erg

15 Slamballs (30/20)

10 Pull Ups

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11/18/19

WOD

11/16/19

For Time:

200 Meter Run, 21 Toes to Bar, 21 Burpees

200 Meter Run, 18 Toes to Bar, 18 Burpees

200 Meter Run, 15 Toes to Bar, 15 Burpees

200 Meter Run, 12 Toes to Bar, 12 Burpees

200 Meter Run, 9 Toes to Bar, 9 Burpees

200 Meter Run, 6 Toes to Bar, 6 Burpees

200 Meter Run, 3 Toes to Bar, 3 Burpees

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11/16/19

WOD

11/15/19

6 Sets for Max Load

 Hang Clean + Clean + Push Press

Hang Clean + Clean + Push Jerk

 Hang Clean + Clean + Split Jerk

One set consists of all 9 reps

Each set consists of 9 reps, without dropping the bar (if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar). Complete 6 total sets. Rest as needed between sets and try to increase weight after each set.

Power clean or squat cleans are allowed, or any combo of

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11/15/19

WOD

11/14/19

 

October Benchmark

Cindy

20 Min AMRAP

5 Pull ups

10 Push Ups

15 Air squats

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11/14/19

WOD

11/13/19

Push Jerk

Build to a Heavy Set of 3

 

AMRAP 12:

8 Push Jerks (115/85)

16 Step Ups 24/20

32  Double Unders

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11/13/19

WOD

11/12/19

 

50-40-30-20-10 reps for time of:

Row (calories)

Thrusters

 

♀ 35 lb. ♂ 45 lb.

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11/12/19

WOD

11/11/19

For time:

 

Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

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11/11/19

WOD

11/09/19

5 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

15 Push-ups

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11/09/19