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

 

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WOD

06/04/20

5 Rounds on the 5:00 (25 Min Wod)

400m Run

:60 sec wall sit

 

*the run should take approx 2-2:30 so scale distance as needed or just run for that amount of time

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06/04/20

WOD

06/03/20

5 rounds

10 Push ups

20 Chair Dips

30 Lunges

40 mountain climbers

50 Russian Twists

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06/03/20

WOD

06/02/20

AMRAP 6

200m Run

8 KB or Odd Object Swing ( if no equipment, sub superman)

2 TGU

Rest 1 min

AMRAP 5

200m Run

8 KB/odd object swing

2 TGU

Rest 1 min

AMRAP 4

200m Run

8 KB/odd object swing

2 TGU

Rest 1 min

AMRAP 3

200m Run

8 KB/odd object swing

2 TGU

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06/02/20

WOD

06/01/20

 

3 rounds

30 alt. DB/KB snatch

30 goblet squats

2 rounds

50 sit-ups

50 DB/KB push press

1 round

100 DUs

100 air squats

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06/01/20

WOD

05/30/20

7 Rounds

10 Push Ups

10 Air squats

200 Meter run

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05/30/20

WOD

05/29/20

6 rounds for time:

20 glute bridges

20 mountain climbers

20 thrusters using 1 KB, 1 DB or odd object - 10 with object in right hand & 10 with object in left hand

20 situps

20 DU/40 singles (or 60 hops in place)

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05/29/20

WOD

05/28/20

6 rounds of

18 Good Mornings

12 Alt Lunges

Plank Holds, I min

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05/28/20

WOD

05/27/20

50 Body weight man makers for time (16 min cap)

*starting at 0 and every 2:00 10 v-ups

(BW man maker = push up, shoulder tap, shoulder tap, push up, shoulder tap, shoulder tap, burpee into tuck jump)

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05/27/20

WOD

05/26/20

2 Rounds for time (and using only 1 DB):

60 bent over rows

50 bicep curls

40 seated DB press

30 seated DB tricep extension

20 DB lat pulldowns

 

* Rest 1 min between rounds

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05/26/20

WOD

05/25/20

HAPPY MEMORIAL DAY

Join the Zoom class!

Partner "Chad" Hero WOD

For Time

1,000 box step-ups (20", guys and gals)

*each partner will complete 500 step ups, working at the same time.

 

Rx= Wear weighted vest, only if you have been consistently working out, be smart!

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05/25/20

WOD

05/23/20

Tabata burpee

Tabata weighted sit-up

Tabata kettlebell/dumbbell/object swing

Tabata burpee

 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.

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05/23/20

WOD

05/22/20

20 min AMRAP

Partner WOD, you go, I go each round

5 Tuck jumps

10 Forward + reverse lunges

20 Alternating Plank shoulder taps

 

If you can't find a partner in person or virutally, 4 rounds of  - 4 min AMRAPS, rest 2 min btwn rounds

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05/22/20