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Author Archives: Justin

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Friday, March 6th

Posted on by Justin

High Hang Snatch + Hang Snatch + Snatch
Every 90 seconds
7 @ 50-65% of Snatch 1RM

AMRAP 12 minutes
4 HSPU (scale to seated DB Press)
8 Burpees
12 Sit-ups

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Thursday, March 5th

Posted on by Justin

Paused Back Squat 3

2 x AMRAP in 4
1 Power Clean
2 Front Squats
8 Box Jumps
– rest 2 minutes between AMRAPs
– use 50% of Paused Back Squat

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Wednesday, March 4th

Posted on by Justin

Regular Classes:
15 minutes of
Push Jerk + Split Jerk

12-9-6-3
Push Jerks (115/80)
Toes to Bar

Cash Out:
Tabata Plank Hold

5:30am Comp Class @ CrossFit Aspire:
“Squat” Clean + Push Jerk + Split Jerk

12-9-6-3
Power Clean & Push Jerks (115/80)
Toes to Bar

5 Rounds, Not for time
1 Rope Climb
2 Muscle-ups
3 strict HSPUs
8 Pistols (4L/4R)

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Tuesday, March 3rd

Posted on by Justin

Bench Press 5

Partner WOD
2000m Row (switch every 250m)
– then
2 Rounds
60 KB Swings
50 Goblet Squats
40 Pull-ups

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Monday, March 2nd

Posted on by Justin

2-stop “squat” Clean + Front Squat
2 sec pause below & above knee
OTM 8 @ 50-75% of 1RM Clean

AMRAP in 9
3 Power Cleans (135/95)
6 Push-ups
9 Air squats

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This Week’s WODs

Posted on by Justin

Monday, March 2nd
2-stop “squat” Clean + Front Squat
2 sec pause below & above knee
OTM 8 @ 50-75% of 1RM Clean

AMRAP in 9
3 Power Cleans (135/95)
6 Push-ups
9 Air squats

Tuesday, March 3rd
Bench Press 5

Partner WOD
2000m Row (switch every 250m)
- then
2 Rounds
60 KB Swings
50 Goblet Squats
40 Pull-ups

Wednesday, March 4th
15 minutes of
Push Jerk + Split Jerk

12-9-6-3
Push Jerks (115/80)
Toes to Bar

Cash Out:
Tabata Plank Hold

Thursday, March 5th
Paused Back Squat 3

2 x AMRAP in 4
1 Power Clean
2 Front Squats
8 Box Jumps
- rest 2 minutes between AMRAPs
- use 50% of Paused Back Squat

Friday, March 6th
High Hang Snatch + Hang Snatch + Snatch
Every 90 seconds
7 @ 50-65% of Snatch 1RM

AMRAP in 12
4 HSPUs (scale to seated DB Press)
8 Burpees
12 Sit-ups

Saturday, March 7th
Deadlift 5

10-8-6-4-2
DB Squats
DB Push Presses
DB Thrusters
- 20 Double Unders after each round

This week’s extra credit:
Day 1:
Snatch High Pull
5×3 @ 50% of Snatch 1RM

Overhead Squat
3×3 @ 80% of Snatch 1RM

Ab Wheel Roll-outs aka “Evil Wheels
3 x 10

Day 2:
Tall Jerk
5×3 @ 30-40% of Jerk 1RM

Good Mornings
3 x 10

Day 3:
Clean Pull
5×3 @ 100% of Clean 1RM

Bent Row
5 x 5

GHD Sit-ups
3 x 10

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This Week’s WODs

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Monday, February 23rd

30 reps for time of:
Thrusters (135/95)

At the ten minute mark…
30 reps for time of:
Snatches (135/95)

At the 20 minute mark…
30 reps for time of:
Power Clean and Jerks (135/95)

Each rounds has a 7 minute time cap. Choose a weight that will allow you to finish in under 7 minutes and maintain good technique across all 3 lifts. Your score is the total time.

Tuesday, February 24th
HSPUs & Pistols

AMRAP in 20
in Teams of 3
10 DB Snatches (5L/5R)
10 Calorie Row
10 Heavy KB Swings
- rotate when all 3 people have completed their reps

Wednesday, February 25th
Back Squat 2×5, 1xMax Reps

5 Rounds
6 Front Squats
9 Pull-ups
12 Box Jumps

Thursday, February 26th
OTM 10×3/5
Muscle-ups / Pull-ups

AMRAP in 9
3 HSPUs
6 Push Presses (95/65)
9 Burpee Box Jump on-and-over

Friday, February 27th

OTM 15×1
Snatch

AMRAP in 12
10 DB Snatch + Lunge (5L,5R)
10 DB Thrusters (5L,5R)
10 DB Goblet Squats
10 V-ups

Saturday, February 28th

Back Squat 1rm

3 Rounds on the 5 minute start interval
400m Row
15 Front Squats (95/65)
10 Burpees

Single Leg Extra Credit:

Day 1:
DB Step-ups
3 x 24 (12L/12R, alternating)

3 x 8 Barbell Bulgarian Split Squats Right
alternated with
3 x 8 Barbell Bulgarian Split Squats Left

Day 2:
40 Pistols (20L/20R, alternating)
4 x 10 DB Lunges (5L/5R)(not walking)

Day 3:
Barbell Reverse Lunges
4 x 16 (8L/8R, alternating)

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Monday, February 16th

Posted on by Justin

Back Squat 2×5, 1xMax Reps

“Grace”
30 Power Clean & Jerks (135/95)
- or
“Heavy Grace”
30 Power Clean & Jerks (AHAP)

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This week’s WODs

Posted on by Justin

Monday, February 16th
Back Squat 2×5, 1xMax Reps

“Grace”
30 Power Clean & Jerks (135/95)
- or
“Heavy Grace”
30 Power Clean & Jerks (AHAP)

Tuesday, February 17th

5 Rounds of
:30 of work followed by :30 of rest of the following exercises:
Wall-balls (20/14)
KB Swings (53/35)
Box Jumps
Push Presses (75/55)
Row (Calories)
Rest

Wednesday, February 18th
“Bear Complex”
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Thursday, February 19th
Back Squat 2×5, 1xMax Reps

10,9,8,7,6,5,4,3,2,1
Pull-ups
KB Swings
Goblet Squats

Friday, February 20th
Deadlift 3

“Diva”
~deadlifts & double unders~
AMRAP in 8
2 Deadlifts
25 Double Unders
4 Deadlifts
25 Double Unders
6,8,10,12 Etc .. Until time expires

Saturday, February 21st
Push Press 3

“Tabata This!”
Tabata Row
- Rest 1 minute
Tabata Squats
- Rest 1 minute
Tabata Pull-ups
- Rest 1 minute
Tabata Push-ups
- Rest 1 minute
Tabata Sit-ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Single Leg Extra Credit:

Week 3

Day 1:
4 x 10 DB Reverse Lunges (5L/5R)
3 x 10 Barbell Good Mornings

Day 2:
7 x 3 High Box Jumps
- Be explosive, but don’t be risky. Choose a box you can 100% not miss

3 x 8 DB Single-leg Romainian Deadlifts Right Leg
- alternated with
3 x 8 DB Single-leg Romainian Deadlifts Left Leg

Day 3:
Barbell Lunges
4 x 16 (8L/8R, alternating)

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This week’s WODs

Posted on by Justin

Monday, February 9th
every 90 seconds for 15 minutes
Power Snatch + OHS + Snatch

4 Rounds
20 Wallballs
15 V-ups
10 Lateral Barbell Jumps
5 Snatches @ 65%

Tuesday, February 10th
Back Squat 2×5, 1xMax Reps

AMRAP in 12
10 Front Squats (75/55)
10 KB Swings
10 Box Jumps

Wednesday, February 11th
Power Clean & Jerk
OTM 15×1

AMRAP in 12
Power Clean & Jerk Ladder – one PC&J to begin first round, two to begin second, three to begin third, etc.
5 Pull-ups
10 Push Ups
15 Squats

Thursday, February 12th
Deadlift 5

“Christine”
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps

Friday, February 13th
Back Squat 2×5, 1xMax Reps

60 Double-unders
50 Wallballs
40 Toes to Bar
30 Power Cleans (115/80)
20 Pull-ups

Saturday, February 14th
Shoulder Press 5,4,3,2,1

AMRAP in 10
1 Front Squat
1 Push Press
1 Thruster
1 Burpee
2 Front Squats
2 Push Presses
2 Thrusters
2 Burpees
3,3,3,3
4,4,4,4

Single Leg Extra Credit:

Day 1:
40 Pistols (20L/20R, alternating)
50 DB Walking Lunges, rest as needed
- hold 2 HEAVY DBs at your sides

Day 2:
DB Step-ups
3 x 20 (10L/10R, alternating)

3 x 7 Barbell Bulgarian Split Squats Right
3 x 7 Barbell Bulgarian Split Squats Left
- keep an upright torso
- press your front heel in to the ground
- keep the majority of the weight on your front leg

Day 3:
Barbell Reverse Lunges
4 x 16 (8L/8R, alternating)
- Chest up!
- expect to use less weight than last week’s lunges.

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