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3 Larwin Road, Cherry Hill, NJ

Author Archives: Justin

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Monday, September 29th

Posted on by Justin

12 minutes of the Clean Complex
Hang Clean + Clean + Front Squat

OTM 7
Clean x 1 @ 100-110% of clean complex weight

AMRAP in 10
20 DB Snatch + Lunge, alternating
20 Push-ups
20 V-ups

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Saturday, September 27th

Posted on by Justin

“The Fantastic Four”

Partner A runs 400 M
Partner B performs AMRAP Power Cleans (135/95)
Switch and repeat

Partner A runs 400 M
Partner B performs AMRAP Back Squats (135/95)
Switch and repeat

Partner A runs 400 M
Partner B performs AMRAP Double Unders
Switch and repeat. 10 Double Unders = 1 rep

Partner A runs 400 M
Partner B performs AMRAP KB Swings
Switch and repeat

Score = total reps

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Monday, September 22nd

Posted on by Justin

Deadlift 4
-heavy, but not maximal

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

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Tuesday, September 16th

Posted on by Justin

OTM 7
Power Snatch 2

Teams of 2
Team 4000m Row (switch every 500m)
- perform 5 strict Pull-ups while your partner rows

Extra Credit:
3 x Max Strict HSPUs

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Monday, September 15th

Posted on by Justin

Back Squat 2

“2014 30-day Paleo Challenge Test WOD”
10 Power Cleans (135/95)
15 Pull-ups
10 Front Squats
20 Burpees
10 Back Squats
20 Burpees
10 Front Squats
15 Pull-ups
10 Power Cleans

Extra Credit:
400m Run
-rest 2 minutes
800m Rune
-rest 2 minutes
400m Run

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Monday, September 8th

Posted on by Justin

Back Squat 3

3 Rounds
400m Run
21 Wallballs
12 Pull-ups

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Saturday, September 6th

Posted on by Justin

Shoulder Press 1

5 rounds on the 5 minute start interval of:
400 meter run
15 Push-ups
12 Wallballs

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Tuesday, September 2nd

Posted on by Justin

Back Squat 4

21 Front Squats (135/95)
21 KB Swings
400m Run
15 Front Squats
15 KB Swings
400m Run
9 Front Squats
9 KB Swings
400m Run

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Monday, September 1st

Posted on by Justin

“Hollyman”
30 Rounds for time of:
5 Wallballs
3 Handstand Push-ups
1 Power Clean 225

- performed as a partner WOD

Only one class today, @ 9am. See you all there!

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Monday, August 18th

Posted on by Justin

Paused Front Squat 3
- 3 second pause at bottom

1000m Row
-then
7 Rounds
7 Front Squats (95/65)
7 Burpees

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