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

 

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WOD

08/20/18

Strength: Backsquat build to a heavy double 

WOD: "Religion"- 5 Rounds:
Max BW Backsquats
7 Burpee box jumps

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Ken H says:
Monday, August 20, 2018 - 10:37
So great to be back with 6:15 today. Impressive work by all!
Caitlyn says:
Monday, August 20, 2018 - 12:24
Yay Team PCF!!! so proud of you all :)
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08/20/18

WOD

08/18/18

Hero WOD: Glen 
30 C&J (135/95)
1 mile run
10 rope climbs
1 mile run
100 burpees 
**45 min cap
*solo or with a partner, split work evenly one peron working at a time

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

 

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08/18/18

WOD

08/17/18

Strength: Deadlift 3-3-3

Divide Class into even teams of 2-4 
AMRAP 20:
 5X Prowler Push on turf (95/45)
100 Meter Sandbag Run 
200 Meter Run
*works stadium style- teammate one starts on the prowler, then moves onto sandbag, while the next teammate starts the prowler.... continue to move through 

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08/17/18

WOD

08/16/18

AMRAP 14
18/15 Calorie Row
15 AbMat Sit-ups
12 Hand-Release Push-ups

Rest 5 minutes 
AMRAP 10
18 MBC 20/14
15 superman
12 Ring Push Ups 

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08/16/18

WOD

08/15/18

Bench Press 3-3-3

For time
15 Jerks (115/75)
5 Bar muscle ups
20 Walking lunges
12 Jerks
4 BMU
20 Walking lunges
9 Jerks
3 BMU
20 Walking lunges
6 Jerks
2 BMU
20 Walking lunges
3 Jerks
1 BMU
20 Walking lunges

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08/15/18

WOD

08/14/18

Front Rack Reverse Lunge
3 Sets of 12

Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double unders

8 Rounds:
:20 Seconds Back Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

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08/14/18

WOD

08/13/18

FIGHT CLUB
1 Min Thrusters  95/65
1 Min Power Cleans 95/65
1 Min BJ 24/20
1 Min Pull Ups
1 Min Assault Bike
1 Min Rest 
3 Rounds like FGB

 

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08/13/18

WOD

08/10/18

AMRAP 18 
3 cal Row
3 Deadlift 
6 cal Row
6 Deadlift
9 cal Row
9 Deadlifts 
….
Climb by (3) reps per round
*no RX weight- athletes choice, should be something they can move comfortably

 

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08/10/18

WOD

08/09/18

20 Min EMOM
"Min 1: 12 Devil's Press (35/25)
*See below"
Min 2: 12/10 cal Bike
Min 3: :40 sec Plank
Min 4: 12 Box Jump Overs (24/20)

* Devil's Press is essentially a double arm DB snatch from ground to overhead; could modify to DB clean and jerk - https://youtu.be/zOYXFFXAx24 

 

 

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08/09/18

WOD

08/08/18

Strength: Sumo Deadlift 3-3-3

WOD: For time - 
1000m Row
50 KBS (53/35)
800m Run
25 Burpees

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08/08/18

WOD

08/07/18

 

Strength: Build to HPC weight for EMOM 

WOD: 18 Min EMOM
4 Incline Pushups (athletes choice on height of incline)
2 Heavy Hang Power Cleans (athlete's choice on weight)

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08/07/18

WOD

08/06/18

31 Heroes WOD: 

8-6-11 reps in memory of August 6, 2011

8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

PARTNERS
Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

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08/06/18