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

 

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WOD

08/05/20

OUTDOOR CLASSES (Weather Permitting) 

5 Rounds

:30 sec max bent over row right arm, immediately into :30 sec max bent over row left arm into 1:00 min rest

Rest 3 minutes

EMOM for 6 minutes

10-12  lateral gorilla hops (5-6 each direction)

10-12  lunges (5- 6 each leg)

https://www.youtube.com/watch?v=LLwIj9UURIs

 

Death by 10m

 

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08/05/20

WOD

08/04/20

OUTDOOR CLASSES (Weather Permitting) 

400m Run

400m Single Arm KB OH Walk

400m Run

400m Single Arm KB FR Carry

400m Run

400m Single Arm KB Farmers Carry

400m Run

 

*switch arms at the 200m mark

*pick a challenging weight, where you might need to break 1-3 times

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08/04/20

WOD

08/03/20

OUTDOOR CLASSES (Weather Permitting) 

Every :30 seconds for 10 Minutes:

1-2 Single-arm Squat Clean and Jerk (switch arms each :30) 

3 sets

10 single leg RDL (R)

5 push ups

10 Single leg RDL (L)

:60 sec rest between rounds

3 sets

:30s max seated strict press (R)

:30s max seated strict press (L)

5 clapping push ups

-:90sec rest between rounds-

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08/03/20

WOD

08/01/20

OUTDOOR CLASSES (Weather Permitting)

“Team Tosh Sprints”

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Each athlete does each interval.

Rest while your partner works.

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08/01/20

WOD

07/31/20

OUTDOOR CLASSES (Weather Permitting)

5 Rounds :30s max strict press right arm, immediately into :30s max strict press left arm into :60 sec rest

*option to do with barbell for the full :60 sec

 

7 Rounds:

7 Russian Kettlebell Swings

7 Goblet Squats

7 Burpees

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07/31/20

WOD

07/30/20

OUTDOOR CLASSES (Weather Permitting)

With an empty barbell for 5 rounds

Max reps

:30 Straight leg Deadlift

:30 Sumo Deadlift

:30 Pendlay Row

Rest 1 min between Rounds

 

12 10  8

Candle Sticks to Air Squat

20 15 10

Crab Toe Taps- In crab walk position with hips high, alternate touching your toes

10 8  6

Single Leg Deadlift (weighted or unweighted) into curtsy lunge

 

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07/30/20

WOD

07/29/20

OUTDOOR CLASSES (Weather Permitting)

3 sets

30 banded pull aparts into max push ups

-2:00rest-

Partner I Go, You Go, Alternate Movements

8 Total Rounds

10 Box Jumps

10 Single Arm Power Snatch (5/5)

10 Single Arm Push Press (5/5)

10 Goblet Squat

200 Meter Run

*choice to use DB, KB

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07/29/20

WOD

07/28/20

OUTDOOR CLASSES (Weather Permitting)

50’ walk: Left db overhead, right db in the front rack

50’ walk: right db overhead, left db in the front rack

50’ walk: left db farmer’s carry, right db in the front rack

50’ walk: right db farmer’s carry, left db in the front rack

5 burpee penalty every time you drop the dbs [all burpees done at the end]

*try to either increase weight or decrease (approx) the # of drops/rests from last week

*DB or KB

 

10!

Burpees

Push Ups

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07/28/20

WOD

07/27/20

OUTDOOR CLASSES (Weather Permitting)

Every :90  for 10 rounds

2 SA Snatch Drops (Snatch Balance) + 2 SA OHS

*alternate arms within the :90 so a total of 8 reps a round

 

2 Rounds:

AMRAP 2

Buy-in: 50 Double Unders + 15 Air Squats

Max Sit-ups

Rest 1 Minute

AMRAP 2

Buy-in: 50 Double Unders + 15 Air Squats

Max Hollow Rocks

Rest 1 Minute

AMRAP 2

Buy-in: 50 Double Unders + 15 Air Squats

Max Shoulder Taps

Rest 1 Minute

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07/27/20

WOD

07/25/20

OUTDOOR CLASSES (Weather Permitting)

For time

800m run

21 DB deadlifts

21 lateral burpees over DB

800m run

18 DB deadlifts

18 lateral burpees over DB

400m run

15 DB deadlifts

15 lateral burpees over DB

400m run

12 DB deadlifts

12 lateral burpees over DB

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07/25/20

WOD

07/24/20

HAPPY BIRTHDAY COACH CASEY

OUTDOOR CLASSES (Weather Permitting)

2-3 sets

40 banded good mornings

20 pistols

10 DB weighted glute bridge

 

10 Rounds

4 Devil Press

2 Lungesters

*using 2 DB for both movements, lungesters can be weighted or unweighted

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07/24/20

WOD

07/23/20

HAPPY BIRTHDAY COACH KEVIN 

OUTDOOR CLASSES (Weather Permitting)

 

TABATA HS Hold or Plank Hold 

1 min rest

TABATA Bench Dips

 

3 RFT

75 DUs

50 air squats

400m run

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07/23/20