856-393-0951

3 Larwin Road, Cherry Hill, NJ

Author Archives: Justin

← Older posts

Friday, August 26th

Posted on by Justin

Power Clean & Jerk 1

3 Rounds
10 Power Clean & Jerks (135/95)
400m Run

Extra Credit Work:
Endurance:
Air Bike
OTM 10
10 Cal Sprint

Oly/Strength:
Hang Snatch
OTM 8×1 @ 60-80% of Snatch 1RM

Skill Development:
Handstand Walk practice

Posted in WOD | Leave a comment

Thursday, August 25th

Posted on by Justin

Overhead Squat 3
- or -
Front Squat 3
OTM 15
Min 1: 100m Row
Min 2: 10 Pistols
Min 3: 15 KB Swings

Extra Credit Work:
Endurance / Strength / Skill:
3 Rounds
50 Double Unders
15 GHD Sit-ups
15 OHS 95/65

Posted in WOD | Leave a comment

Wednesday, August 24th

Posted on by Justin

Bench Press 3×5
-alternated with
Pendlay Row 3×5

15 Pull-ups
20 Push-ups
75ft Walking Lunges
800m Run
75ft Walking Lunges
20 Push-ups
15 Pull-ups

Extra Credit Work:
Endurance:
Air Bike
50, 40, 30, 20, 10 Cal
-1 min rest between intervals

Oly/Strength:
Weighted Pull-ups 5×3

Skill Development:
Ring Dip / Muscle-up practice

Posted in WOD | Leave a comment

Tuesday, August 23rd

Posted on by Justin

Back Squat 4×2 @ 75-80%
1 x Max Reps
(5lbs more than last week)

2 Rounds
25 Wallballs
500m Row
400m Run

Extra Credit Work:
Oly/Strength:
Hang Clean 7×1 @ 80%

Skill Development:
5 Rounds
1 Rope climb
10 Pistols

Posted in WOD | Leave a comment

Monday, August 22nd

Posted on by Justin

Hang Power Snatch OTM 5×2
Power Snatch OTM 7×1

CrossFit Open 11.1
AMRAP in 10
30 Double-unders
15 Power Snatches (75/55)

Extra Credit Work:
Endurance:
Row
10 x 200m Row
- rest :30 sec

Skill Development:
3 x Max Strict HSPUs + Max Kipping HSPUs

Posted in WOD | Leave a comment

Aspire Strong – August 22nd

Posted on by Justin

Monday, August 22nd

Intermediate
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)

Advanced
Squat 5×2
Push Press 5, 5, 5

21-15-9
40 lb Ball Slams
Ring Dips
50 lb DB Thrusters

Wednesday, August 24th

Intermediate
Deadlift 5 (add 5 lbs to last workout)
Chin Ups 3x Max Reps

Advanced
Deadlift 5 RM
Weighted Chin Ups 3x Max Reps

*For Weighted Chin Ups, use a weight you can perform 5+ resp with

On the minute for 12 minutes complete:
10 x 2 pood KB Swings
Sprint 60 yds (30 out/ 30 back)

Friday, August 26th

Intermediate
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)

Advanced
Barbell Lunge 4×12 (6L/5R)
Bench Press 5 RM, Max Reps @ 90%

AMRAP in 14
6 Power Snatches (135/95)
6 Burpee Box Jumps
24 Double Unders

Saturday, August 27th

Intermediate / Advanced
Squat Clean 2RM
Pull Ups 3 x Max Reps

5 Rounds, one round every 3 minutes:
4 x 205/125 lb Push Jerks
20 yd KB Farmer’s Carry – AHAP
20 yd Broad Jumps

Posted in Aspire Strong | Leave a comment

This Week’s WODs

Posted on by Justin

Monday, August 22nd
Hang Power Snatch OTM 5×2
Power Snatch OTM 7×1

CrossFit Open 11.1
AMRAP in 10
30 Double-unders
15 Power Snatches (75/55)

Tuesday, August 23rd
Back Squat 4×2 @ 75-80%
1 x Max Reps
(5lbs more than last week)

2 Rounds
25 Wallballs
500m Row
400m Run

Wednesday, August 24th
Bench Press 3×5
-alternated with
Pendlay Row 3×5

15 Pull-ups
20 Push-ups
75ft Walking Lunges
800m Run
75ft Walking Lunges
20 Push-ups
15 Pull-ups

Thursday, August 25th
Overhead Squat 3
- or -
Front Squat 3

OTM 15
Min 1: 100m Row
Min 2: 10 Pistols
Min 3: 15 KB Swings

Friday, August 26th
Power Clean & Jerk 1

3 Rounds
10 Power Clean & Jerks (135/95)
400m Run

Saturday, August 27th
Thruster 3

AMRAP in 14
7 Pull-ups
7 Burpee Box Jumps
7 Thrusters (95/65)

Posted in WOD | Leave a comment

Friday, August 19th

Posted on by Justin

Front Squat 3

5 Rounds
200m Row
200m Run
10 DB Hang “squat” Cleans

Extra Credit Work:
Endurance:
Air Bike
10 minutes for calories

Skill Development:
3 Rounds
15 GHD Sit-ups
20 Pistols
30 Double-Unders

Posted in WOD | Leave a comment

Thursday, August 18th

Posted on by Justin

Push Jerk + Split Jerk

10 Rounds
3 Shoulder to Overhead @ 60%
6 Wallballs

Rx+ 3 Power Clean & Jerks

Extra Credit Work:
Endurance:
Row
OTM 10 x 100m Sprint

Skill Development:
OTM 10×5
Strict / Weighted Pull-ups

Posted in WOD | Leave a comment

Wednesday, August 17th

Posted on by Justin

50ft Farmer’s Walk
3 Rounds
350m Row
15 Box Jumps
10 Burpees
- 1 min rest

Extra Credit Work:
Endurance:
Air Bike
50, 40, 30, 20, 10 Cal
1:1 work:rest

Oly/Strength:
Hang Power Clean
OTM 7×2 @ 80% of Clean 1RM

Skill Development:
5 Rounds
1-2 Rope CLimbs
10 Pistols

Posted in WOD | Leave a comment ← Older posts