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This week’s WODs

Posted on by Justin

Monday, March 30th
Snatch 1rm

5 Rounds
20 Walking Plate Overhead Lunges
10 Pull-ups

Tuesday, March 31st
Clean & Jerk 1rm

AMRAP in 10
6 Toes to Bar
9 Hollow Rocks
12 Front Squats (75/55)

Wednesday, April 1st
strict Pull-ups

3 Rounds
600m Row
50 Air Squats
40 Double Unders
30 Sit-ups
20 Push-ups


Thursday, April 2nd

“Bowen”
3 Rounds
Run 800
7 Deadlifts (275/175)
10 Burpee Pull-ups
14 Single Arm Kettlebell Thrusters (53/35, 7 each arm)
20 Box Jumps (24/20)

Friday, April 3rd
Press 5,5,5,5,5
Push Press 3,3,3,3,3
Push Jerk 1,1,1,1,1

AMRAP in 10
20 Mountain Climbers
15 Wallballs
10 Walking Lunges

Saturday, April 4th
Back Squat 10

“Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

Extra Credit:

Muscle-up Skill Work

If you’re working towards a muscle-up, do these three drills every day

Ring Swings
https://www.youtube.com/watch?v=0fRlL7CRbjU

band supported Hip Pop
https://www.youtube.com/watch?v=9aOgSNIKR44

Knees – Hips – Arms
https://www.youtube.com/watch?v=BlxJFJZ-hVM
Each time, do knees, knees, Sit-up

Aditional Muscle-up skill work

Day 1:
Dip Balances
https://www.youtube.com/watch?v=zgtT5ldwhpE
- Keep your hips HIGH!
10×2

Day 2:
STRICT Ring Dips (bicep to ring)
- pause 1 second at the top and the bottom of each rep
10×3

Day 3:
Jump to muscle-up support
https://www.youtube.com/watch?v=BcsXIxIqpL4
- hold support position for at least a second. Stay tight!
10×3

Pull-up Skill Work

If your working toward a kipping pull-ups do this drill daily:

Kipping Swings
https://www.youtube.com/watch?v=FHoKDa8dKI4
https://www.youtube.com/watch?v=3YdtM43SEPU
- keep your shoulders engaged
- point your toes, maintain full body tension

Day 1:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
8×3

Pendlay Row
https://www.youtube.com/watch?v=_cmvI_a4Qqk
5×5

Day 2:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
8×3

DB Rows
https://www.youtube.com/watch?v=UjA4MzZ96yM
3×10 per side

Day 3:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
8×3

Ring Rows
3×10

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Saturday, March 28th

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Push Press 3

3 Rounds
400m Run
10 Push Presses @ 50%
10 Burpees

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Friday, March 27th

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2-stop “squat” Clean + Front Squat
2 sec pause below & above knee
OTM 5 @ 65-80% of 1RM Clean

75 double Unders
21-15-9
Push-ups
KB Swings
- rest 3 minutes
50 Double Unders
15-12-9
Push-ups
KB Swings

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Thursday, March 26th

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Every :90 for 15 minutes (11 sets)
Power Clean + Split Jerk + Split Jerk

4 Rounds
250m Row
7 Power Cleans (135/95)
10 Box Jumps
- :60 rest between rounds

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Wednesday, March 25th

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Regular Classes:

“Alycia”
800m Run
1 Rope Climb
15 Man Makers
1 Rope Climb
400m Run
1 Rope Climb
15 Man Makers
1 Rope Climb
800m Run

5:30am Comp Class @ CrossFit Aspire:

“Alycia”
800m Run
1 Rope Climb
15 Man Makers
1 Rope Climb
400m Run
1 Rope Climb
15 Man Makers
1 Rope Climb
800m Run

21-15-9
Deadlifts (185/125)
Box Jumps (24/20)
- don’t scale up, move faster!

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Tuesday, March 24th

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Snatch 1+1
Snatch, rest 10 seconds, Snatch
OTM 8 @ 70-80% of Snatch 1RM

“Air Force WOD”
20 Thrusters (95/65)
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpees on the minute, every minute.

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This week’s WODs

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Monday, March 23rd
Back Squat 5

“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull-ups

Tuesday, March 24th
Snatch 1+1
Snatch, rest 10 seconds, Snatch
OTM 8 @ 70-80% of Snatch 1RM

“Air Force WOD”
20 Thrusters (95/65)
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpees on the minute, every minute.

Wednesday, March 25th
“Alycia”
800m Run
1 Rope Climb
15 Man Makers
1 Rope Climb
400m Run
1 Rope Climb
15 Man Makers
1 Rope Climb
800m Run

Thursday, March 26th
Every :90 for 15 minutes (11 sets)
Power Clean + Split Jerk + Split Jerk

4 Rounds
250m Row
7 Power Cleans (135/95)
10 Box Jumps
- :60 rest between rounds

Friday, March 27th
2-stop “squat” Clean + Front Squat
2 sec pause below & above knee
OTM 5 @ 65-80% of 1RM Clean

75 double Unders
21-15-9
Push-ups
KB Swings
- rest 3 minutes
50 Double Unders
15-12-9
Push-ups
KB Swings

Saturday, March 28th
Push Press 3

3 Rounds
400m Run
10 Push Presses @ 50%
10 Burpees

This week’s extra credit:
Day 1:
Snatch Grip Deadlift
5×3 @ 110% of Snatch 1RM

Overhead Squat
3×3 @ 90% of Snatch 1RM

Weighted Sit-up
3×10-15

Day 2:
Clean High Pull
5×3 @ 70% of Clean 1RM

Good Mornings
3 x 10

Tabta Weighted Plank

Day 3:
Snatch High Pull
5×3 @ 60% of Snatch 1RM

Dead Animal Crunch
3 x 10-15

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Saturday, March 21st

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Deadlift 3

4 Rounds
6 Deadlifts
12 Burpees
24 Double Unders

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Friday, March 20th

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15 minutes of
“squat” Clean + “squat” Clean + Push Jerk + Split Jerk

OTM 10
odd: 15 Wallballs
Even: 15 Calorie Row

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Thursday, March 19th

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Bench Press 5

“Task Priority Fight Gone Bad” – ish
3 Rounds
20 Wall-balls (20/14)
20 KB Swings (53/35)
20 Box Jumps
20 Push Presses (75/55)
20 Calorie Row
1 min Rest

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