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3 Larwin Road, Cherry Hill, NJ

WOD

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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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Saturday, August 30th

Posted on by Pat

Front Squat 3

Partner “Jackie”
2000m Row (switch every 250m)
100 Thrusters (45/35)
60 Pull-ups

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Friday, August 29th

Posted on by Pat

Touch-and-go Power Snatches 5

CrossFit Team Series Wod 14.1
AMRAP in 12
30 Double Unders
15 Power Snatches (75/55)

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Thursday, August 28th

Posted on by Pat

Hang Clean 2

“Grace”
30 Power Clean & Jerks (135/95)
- or
“Heavy Grace”
30 Power Clean & Jerks (AHAP)

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Wednesday, August 27th

Posted on by Pat

Back Squat 5

5 Rounds
10 Burpees
15 Box Jumps
20 Wallballs

Skill Work / Extra Credit:
3 Rounds
Max strict HSPUs (sub wall walks)
Max strict Pull-ups

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Tuesday, August 26th

Posted on by Pat

“Stowell”
3 Rounds of:
26 Pull-ups
26 Thrusters (115/80)
400m Run
- then
27 Burpees

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Monday, August 25th

Posted on by Pat

Deadlift 3

21 Deadlifts (225/155)
42 Push-ups
400m Run
15 Deadlifts
30 Push-ups
400m Run
9 Deadlifts
18 Push-ups
400m Run

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Saturday, August 23rd

Posted on by Pat

Thruster 3

“Venom 2″
30 – 20 – 10
Thrusters (95/65)
Burpees
Wallballs

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Friday, August 22nd

Posted on by Pat

Power Clean + Push Jerk 1

3 rounds, on the 6 minute start interval of:
500 meter row
10 ground to overhead (135/95)

Rx+ (185/125). To scale up, the athlete should be able to clean and jerk 250/165 or more

Athletes perform one round (500 meter row + 10 GTO) 0:00, 6:00 and 12:00 minutes. Score is combined time for the three rounds.

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Thursday, August 21st

Posted on by Pat

Back Squat 6

18-15-12-9-6-3
DB/KB Lunges
Pullups
Situps

Cash Out / Extra Credit:
20 Turkish Get-ups

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