856-393-0951

3 Larwin Road, Cherry Hill, NJ

Author Archives: Justin

← Older posts

This week’s WODs

Posted on by Justin

Monday, January 26th
“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Tuesday, January 27th
OTM 15×1
Snatch

At the 0 minute mark…
3 Rounds
5 Snatches @ 70%
15 Wallballs

At the 0 minute mark…
3 Rounds
10 Power Clean & Jerks (same weight)
10 Wallballs

At the 0 minute mark…
3 Rounds
15 Deadlifts (same weight)
5 Wallballs

Wednesday, January 28th
Back Squat 2

AMRAP in 14
7 DB Front Squats
7 DB Push Presses
7 Burpee Box Jump on-and-overs

Thursday, January 29th
OTM 10×5
Muscle-ups / Pull-ups

50 Double Unders
5 Bear Complexes (135/95)
40 Double Unders
4 Bear Complexes
30 Double Unders
3 Bear Complexes
20 Double Unders
2 Bear Complexes
10 Double Unders
1 Bear Complex

Friday, January 30th
OTM 15×1
Clean & Jerk

2k Row Time Trial

Saturday, January 31st
Deadlift 3×3

5 Rounds
15 Wallballs
15 KB Swings
15 Push-ups

This week’s Row WODs:
6000m row @ 2kpace +:20

8 x 250m @ 2kp -:10
60 sec rest

2k Row Re-test on Friday the 30th

Posted in WOD | Leave a comment

Monday, January 19th

Posted on by Justin

Back Squat 3×5

3 Rounds
7 Front Squats (165/105)
14 Toes to Bar
21 Push-ups

Extra Credit:
Muscle-up / Ring Dip practice
3 x 10 GHD sit-ups
3 x 10 GHRs

Posted in WOD | Leave a comment

This week’s WODs

Posted on by Justin

Monday, January 19th
Back Squat 3×5

3 Rounds
7 Front Squats (165/105)
14 Toes to Bar
21 Push-ups

Tuesday, January 20th
HSPUs & Pistols

10-9-8-7-6-5-4-3-2-1
Power Clean & Jerks (115/80)
Box Jumps
Pull-ups, CTB if able

Wednesday, January 21st
Deadlift 3×3

AMRAP in 12
5 Toes to Bar
10 Wallballs
15 KB Swings

Thursday, January 22nd
Press 5,5,5,5,5
Push Press 3,3,3,3,3
Push Jerk 1,1,1,1,1

AMRAP in 7
7 Front Squats (95/65)
7 Bar-hop Burpees

Friday, January 23rd
Overhead Squat 3,3,3,3,3
Front Squat 3,3,3,3,3
Back Squat 3,3,3,3,3

7 Rounds
7 Pull-ups
7 Push-ups
7 Sit-ups

Saturday, January 24th
Hang Power Snatch 2

4 Rounds
21 Wallballs
15 Burpees
9 Hang Power Snatches (95/65)
- Hang “squat” Snatches if able

This week’s Row WODs:
4x500m Row @ 2k pace -:10
90sec rest

4 x 1000m row @ 2kpace
2 min rest

12 x 250m @ 2kpace
60 second rest

Posted in WOD | Leave a comment

This week’s WODs

Posted on by Justin

Monday, January 12th
Deadlift 3×3

“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Tuesday, January 13th
Back Squat 3×4

9,8,7,6,5,4,3,2,1
DB Thrusters
Pull-ups

Wednesday, January 14th
OTM 10
Power Clean

“The Chief”

5 Rounds
AMRAP in 3 minutes:
3 Power Cleans
6 Push-ups
9 Squats

Rest 1 minute between rounds. Repeat for a total of five 3 minute rounds.

Thursday, January 15th
OTM 10×5
Muscle-ups / Pull-ups

Partner WOD
4 Rounds
500m Row
20 Wallballs
20 Box Jumps

- partner 1 rows while partner 2 WallBalls and Box Jumps
- switch when both partners finish
- both partners complete 4 full rounds

Friday, January 16th
Front Squat 3

3 Rounds
7 Bear Complexes (115/80)
14 Toes to Bar

Saturday, January 17th
OTM 7×2
Split Jerk

21 – 15 – 9
KB Swings
Burpees

This week’s Row WODs:
60 sec rest between intervals
250m @ 2kpace -:15
500m @ 2kpace -:05
750m @ 2kpace
1000m @ 2kpace +:10
750m @ 2kpace
500m @ 2kpace -:05
250m @ 2kpace -:15

OTM 10
10 x 100m Sprint!

4000m row @ 2kpace +:20

Posted in WOD | Leave a comment

Monday, January 5th

Posted on by Justin

Push Press 3,3,3
Push Jerk 2,2,2,1,1,1

2k row Time Trial

Posted in WOD | Leave a comment

This week’s WODs

Posted on by Justin

Monday, January 5th
Push Press 3,3,3
Push Jerk 2,2,2,1,1,1

2k row Time Trial

Tuesday, January 6th
OTM 10
Power Clean + Front Squat
OTM 5
Clean

3 Rounds
15 Deadlifts (185/125)
15 Pull-ups
15 Push-ups

Wednesday, January 7th
Back Squat 3×3

10,9,8,7,6,5,4,3,2,1
KB Swings
Goblet Squats
Burpees

Thursday, January 8th
OTM 10
Power Snatch + Overhead Squat
OTM 5
Snatch

4 Rounds
10 Shoulder to Overheads
20 Box Jumps
30 Double-unders

Friday, January 9th
HSPUs & Pistols

At the 0 minute mark…
15-12-9
Overhead Squats (75/55)
Pull-ups

At the 10 minute mark…
12-9-6
Front Squats (95/65)
Pull-ups

At the 20 minute mark…
9-6-3
Back Squats (115/75)
Pull-ups

Saturday, January 10th
Thruster 3

AMRAP in 12
1 Thruster @ 60%
1 Wallball
1 Burpee
2 Thrusters
2 Wallballs
2 Burpees
3,3,3
4,4,4

Posted in WOD | Leave a comment

Tuesday, December 30th

Posted on by Justin

OTM 15×1
Snatch

10,9,8,7,6,5,4,3,2,1
DB Snatch + Lunge L
DB Snatch + Lunge R
Push-ups
Sit-ups

Extra Credit:
3 Rounds
Max Muscle-ups
20 Pistols, alternating

Posted in WOD | Leave a comment

Monday, December 29th

Posted on by Justin

Back Squat 1

AMRAP in 4 minutes
10 Wallballs
10 KB Swings
rest 3 minutes

AMRAP in 3 minutes
10 Wallballs
10 KB Swings
rest 2 minutes

AMRAP in 2 minutes
10 Wallballs
10 KB Swings
rest 1 minute

AMRAP in 1 minute
10 Wallballs
10 KB Swings

At the beginning of each round, pick up where you left off.

Extra Credit:
5 Rounds
1 Rope Climb
5 strict HSPUs
20 Double Unders

Posted in WOD | Leave a comment

This week’s WODs

Posted on by Justin

Monday, December 29th
Back Squat 1

AMRAP in 4 minutes
10 Wallballs
10 KB Swings
rest 3 minutes

AMRAP in 3 minutes
10 Wallballs
10 KB Swings
rest 2 minutes

AMRAP in 2 minutes
10 Wallballs
10 KB Swings
rest 1 minute

AMRAP in 1 minute
10 Wallballs
10 KB Swings

At the beginning of each round, pick up where you left off.

Tuesday, December 30th
OTM 15×1
Snatch

10,9,8,7,6,5,4,3,2,1
DB Snatch + Lunge L
DB Snatch + Lunge R
Push-ups
Sit-ups

Wednesday, December 31st
OTM 15×1
Clean & Jerk

1000m Row
30 Power Clean & Jerks (95/65)
30 Pull-ups

Thursday, January 1st
Barbell Lunge 12 (6L / 6R)

At 0:00
300m Row
30 Wallballs

At 5:00
300m Row
25 KB Swings

At 10:00
300m Row
20 Box Jumps

At 15:00
300m Row
15 Burpees

At 20:00
300m Row
10 Man Makers

Friday, January 2nd
Push Press 3

“Fran”
21-15-9
Thrusters
Pull-ups

Saturday, January 3rd
Deadlift 3

5 Rounds
5 Deadlifts
10 Burpees

rest 5 minutes

1000m Row Time Trial

Posted in WOD | Leave a comment

Monday, December 22nd

Posted on by Justin

“12 Days of CrossFit”

Each person has 1 set of heavy dumbbells and a Kettlebell

1. Power Clean and Jerks
2. Single Arm Power Snatch
3. Thrusters
4. Pull Ups
5. Burpees
6. KB Swings
7. Sit Ups
8. Jumping Squats
9. Clapping Push Ups
10. Weighted Lunges
11. DB Push Press
12. Man Makers

To be done in the style of the “12 Days of Christmas” song.

1 … 2,1 … 3,2,1 … 4,3,2,1 …

Posted in WOD | Leave a comment ← Older posts