856-393-0951

3 Larwin Road, Cherry Hill, NJ

WOD

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Thursday, December 18th

Posted on by Pat

Every 90 seconds for 15 minutes
Power Snatch + OHS + Snatch

“Isabel Gets Personal”
Take 65% of Complex
30 Power Snatches

Extra Credit:
Rope Climbs
- Perform 5-10 challenging Rope Climbs
- L-sit, Legless, regular, J-hook
- make this skill developing and difficult

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Wednesday, December 17th

Posted on by Pat

Regular Classes:
Back Squat 5

750m Row
50 DB Thrusters (45/30)
500m Row
40 DB Thrusters
250m Row
30 DB Thrusters
-These are one-arm Db Thrusters, alternating arms.

5:30am Comp Class @ CrossFit Aspire:
Back Squat 5

4 Rounds
6 Power Clean & Jerks (135/95)
12 Pull-ups

50 DB Thrusters (45/30)
50 Double Unders
40 DB Thrusters
40 Double Unders
30 DB Thrusters
30 Double Unders
-These are one-arm Db Thrusters, alternating arms.

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Tuesday, December 16th

Posted on by Pat

Skill Work:
Pistols & HSPUs

1000m Row
30 CTB Pull-ups
30 KB OH Lunges
30 Push-ups
30 KB Squats
30 Sit-ups
30 KB Swings
30 Burpees
1000m Row

Extra Credit:
Snatch
7 heavy singles @ 80%+ of 1RM

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Monday, December 15th

Posted on by Justin

Press 5,5,5,5,5
Push Press 3,3,3,3,3
Push Jerk 1,1,1,1,1

15-12-9
“squat” Cleans (135/95)
30-24-18
Push-ups

Extra Credit:
3×10 Pendlay Rows
3×50 Double Unders

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This week’s WODs

Posted on by Justin

Monday, December 15th
Press 5,5,5,5,5
Push Press 3,3,3,3,3
Push Jerk 1,1,1,1,1

15-12-9
“squat” Cleans (135/95)
30-24-18
Push-ups

Tuesday, December 16th
Skill Work:
Pistols & HSPUs

1000m Row
30 CTB Pull-ups
30 KB OH Lunges
30 Push-ups
30 KB Squats
30 Sit-ups
30 KB Swings
30 Burpees
1000m Row

Wednesday, December 17th
Back Squat 5

750m Row
50 DB Thrusters
500m Row
40 DB Thrusters
250m Row
30 DB Thrusters
-These are one-arm Db Thrusters, alternating arms.

Thursday, December 18th
Every 90 seconds for 15 minutes
Power Snatch + OHS + Snatch

“Isabel Gets Personal”
Take 65% of Complex
30 Power Snatches

Friday, December 19th
Every 90 seconds for 15 minutes
Power Clean + Front Squat + Clean

“The Garage”
3 Rounds
10 Pull-ups
10 Front Squats 135 / 95
10 Burpees

Saturday, December 20th
Thruster 3

10,9,8,7,6,5,4,3,2,1
Shoulder to Overhead
1,2,3,4,5,6,7,8,9,10
Back Squats
- use 60% of Thruster x 3

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Saturday, December 13th

Posted on by Pat

“Three Strikes”
Teams of 2

30 – 20 – 10
Calorie Row
Bar-hop Burpees

30 – 20 – 10
Power Snatches (115/80)
Toes to Bar

30 – 20 – 10
Thrusters (115/80)
Sit-ups

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Friday, December 12th

Posted on by Pat

Deadlift + Hang Power Clean + Push Jerk 1

“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Extra Credit:
Gymnastic Skill Session
Take 10-20 minutes, alternate between your two worst gymnastic movements

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Thursday, December 11th

Posted on by Pat

Back Squat 8

60 Double Unders
50 Wallballs
40 Box Jumps
30 Pull-ups
20 DB Power Snatches
10 Burpees

Extra Credit:
2000m Row Time Trial

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Wednesday, December 10th

Posted on by Pat

HSPUs

5 Rounds on the 5 minute start interval of
300m Row
15 KB Swings
10 Burpees

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Tuesday, December 9th

Posted on by Pat

OTM 10
Power Snatch 1

“CrossFit Games Open 2011: WOD 11.1″
AMRAP in 10
30 Double Unders
15 Power Snatches (75/55)

Extra Credit:
1 L-sit legless Rope Climb
10 Pistols (5L/5R)

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