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

 

Error message

  • Deprecated function: Methods with the same name as their class will not be constructors in a future version of PHP; views_display has a deprecated constructor in require_once() (line 3190 of /home/penningt/public_html/includes/bootstrap.inc).
  • Deprecated function: Methods with the same name as their class will not be constructors in a future version of PHP; views_many_to_one_helper has a deprecated constructor in require_once() (line 113 of /home/penningt/public_html/sites/all/modules/ctools/ctools.module).

WOD

03/31/20

Warmup 30 burpees

 

Stretch - 6 min:  1 min seated legs out in front of you, reach for your toes.  1 min half saddle L/R (bring your right leg in and reach for your left toes, switch)  1 min butterfly,  1 min child’s pose

Workout if you have a Dumbell

9 min amrap:

3 DB manmakers

6 burpees over DB

9 DB s2oh

 

Workout with no equipment

9 min amrap:

3 shoulder tap + burpee

6 burpees w/lateral hop

9 narrow push-ups OR bench dips (use a couch, bench or other sturdy surface to dip off of)

Post Comments Here
Comments
Leave a Comment
03/31/20

WOD

03/30/20

DECK OF CARDS: (20 min AMRAP) or do the entire Deck

Pull a random card and perform the # of reps of the corresponding movement for each card

Spades - Jump Lunges

Diamonds - Sit ups

Clubs - Air squats

Hearts - Push ups

Jokers - 15 Burpees

 

Aces - 1 Rep

Jack - 11 Reps

Queens - 12 Reps

Kings - 13 Reps

 

So for example if you draw a 7 of spades, you have to perfom 7 Jump lunges:

Post Comments Here
Comments
ocean king market vancouver says:
Monday, March 30, 2020 - 18:31
I have been browsing online more than 2 hours today, yet I never found any interesting article like yours. It is pretty worth enough for me. In my opinion, if all website owners and bloggers made good content as you did, the web will be much more useful than ever before. http://qos-web4.exigo.ch/phpinfo.php?a%5B%5D=%3Ca+href%3Dhttp%3A%2F%2Fwww.kink4tube.com%2Fuser%2FAhmedBlake%3Ehow+casino+slot+machines+work%3C%2Fa%3E
Leave a Comment
03/30/20

WOD

03/28/20

AT HOME WOD

LOREDO

6 Rounds

24 Air squats

24 Push Ups

24 Walking Lunges

400 Meter run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

Post Comments Here
Comments
Leave a Comment
03/28/20

WOD

03/27/20

AT HOME WOD

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 30 Double Unders or 25 walking lunges

Odd Minutes: Max Burpees

Post Comments Here
Comments
Leave a Comment
03/27/20

WOD

03/26/20

AT HOME WOD

Run for 25 Mins

Challenge yourself to focus on your breathing and run without music

 

Finisher- 3 Rounds

10 V Ups

10 Hollow Rocks or 2X:10 hollow holds

10 high plank shoulder taps- (in high plank position, alternate tapping shoulders)

Post Comments Here
Comments
Leave a Comment
03/26/20

WOD

03/25/20

AT HOME WOD

4 rounds of:

10 Push Up Bear Complex

15 Kettlebell Pull Throughs (each side)

10 Chameleons

20 Total Alternating Bear Hold Kettlebell Pull Throughs

10 Pike Toe Touch (each side) to Push Up

https://paleomg.com/monday-motivation-at-home-upper-body-workout/

 

* If you dont have a KB, find an object you can use for the pull throughs

 

Post Comments Here
Comments
Leave a Comment
03/25/20

WOD

03/24/20

Warm up: 2 Times through

45 seconds of couch stretch(hips) each side (see link for video)

10 Mountain Dogs- Mountain Climber into Down Dog

 

AT HOME WOD

3 Rounds

10 Clean and Jerk- find an object you can move safely

400m Run

*if you don't know how far 400m is, run for :90 seconds-2 min

Post Comments Here
Comments
Leave a Comment
03/24/20

WOD

03/23/20

AT HOME WOD

3 rounds

20 Bodyweight squats

10 Push-ups

10 Walking lunges (each leg)

10 Dumbbell rows (use a milk jug or other weight)

15 Second Plank

30 Jumping jacks

Post Comments Here
Comments
Leave a Comment
03/23/20

WOD

03/21/20

Warm Up- with a 6 min running clock

Speed Walk for 1 minute

10 inch worms + 1 push up

10 superman

5- 1/2 Depth Air squats

 

AT HOME WOD

3 rounds:

800m Run

50 Sit-Ups

50 Air Squats

Post Comments Here
Comments
Leave a Comment
03/21/20

WOD

03/20/20

AT HOME WOD

5 Rounds For Time:

60 Double-Unders

40 Step-Back Lunges

20 Burpees

Post Comments Here
Comments
Leave a Comment
03/20/20

WOD

03/19/20

AT HOME WOD

10 min EMOM, 7 air squats and 5 burpees

5 Rounds

500m Run (or run for approx. 2 minutes)

15 Push Ups

Post Comments Here
Comments
Rich Christie says:
Thursday, March 19, 2020 - 10:08
Thanks for these at home WODs! It turns out burpees are exactly as much fun at home as they are at PCF.
Donna says:
Friday, March 20, 2020 - 19:48
Don't worry more are coming
Leave a Comment
03/19/20

WOD

03/18/20

AT HOME WOD

3 Giant Sets:

9 Front Plank to Pushup Planks 

1:00 Left Elbow Plank

1:00 Right Elbow Plank

15 Hollow Rocks 

1:00 Left Elbow Plank

1:00 Right Elbow Plank

21 V-Ups 

Rest 2:00 between sets.

A “Giant Set” is not for time. We’ll move from one movement to the next with a purpose, but we prioritize quality over speed.

Post Comments Here
Comments
Leave a Comment
03/18/20