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3 Larwin Road, Cherry Hill, NJ

WOD

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Tuesday, October 21st

Posted on by Pat

On the minute for 15 minutes
Snatch 1
- increase weight every 3rd minute

AMRAP in 10
10 Pull-ups
10 Burpees
10 Box Jumps

Extra Credit:
Barbell Lunges
3 x 12 (6L/6R)
- alternated with
Ring Dips
3 x 10

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Monday, October 20th

Posted on by Justin

Back Squat 3

AMRAP in 4
1 Power Clean (135/95)
1 Thruster
1 Shoulder to Overhead
- then
Row 1000m
(two scores, Rounds+Reps & 1000m Row time)

Extra Credit:
7,6,5,4,3,2,1
Strict HSPUs
Pistols L
Pistols R
GHD Sit-ups

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This week’s WODs

Posted on by Justin

Monday, October 20th
Back Squat 3

AMRAP in 4
1 Power Clean (135/95)
1 Thruster
1 Shoulder to Overhead
- then
Row 1000m
(two scores, Rounds+Reps & 1000m Row time)

Tuesday, October 21st
On the minute for 15 minutes
Snatch 1
- increase weight every 3rd minute

AMRAP in 10
10 Pull-ups
10 Burpees
10 Box Jumps

Wednesday, October 22nd
Push Press 5

5 Rounds
15 Pushballs
15 KB Swings
15 Push-ups

A push ball is simply a wallball without the full squat. Think of a push press. Dip and drive!

Thursday, October 23rd
Power Clean + Front Squat + Clean
Every 90 seconds for 15 minutes

5 Rounds
5 Deadlifts
10 Medball Sit-ups
20 DB Hang Power Snatches (10L/10R)
- use the heaviest weight used in the clean complex for your deadlifts

Friday, October 24th
Pistol Skill Work

At the 0 minute mark…
15-12-9
Thrusters (65/45)
Pull-ups

At the 10 minute mark…
12-9-6
Thrusters (75/55)
Pull-ups

At the 20 minute mark…
9-6-3
Thrusters (95/65)
Pull-ups

Each set has a 7 minute time cap. Score = total time.

Saturday, October 25th
Back Squat 10

4 Rounds
400m Run
30 Double-unders
15 Wallballs
10 Toes to Bar

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Saturday, October 18th

Posted on by Pat

Regular 8, 9 & 10am Classes:
Partner WOD
800m Run
50 Pull-ups
400m Run
50 Hang Power Snatches (75/55)
400m Run
50 Pull-ups
800m run

Partners run together, and share the reps

10am Comp Class WOD @ CrossFit DT1:

At the 0:00 minute mark
7 Minute to establish 1RM Power Snatch

At the 10:00 minute mark
7 Minute to establish 1RM Power Clean

At the 20:00 minute mark
2 Rounds
400m Run
15 Hang Power Snatches 75/55
15 CTB Pull-ups

At the 30:00 Minute Mark
2 Rounds
500m row
15 Power Cleans 115/80
15 Box Jumps 30/24

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Friday, October 17th

Posted on by Pat

50ft Farmer’s Walk

3 Rounds
10 Toes to Bar
10 Clapping Push-ups
- rest 2 minutes
2 Rounds
20 Front Squats (115/80)
20 Sit-ups
- rest 2 minutes
1 Round
30 Wallballs
30 Broad Jumps

Extra Credit:
Gymnastics Skill Work
Choose the skill you need to work on most, and practice it
Muscle-ups(Ring and Bar, swings, dips, transitions), Handstands (push-ups, holds, walking, free-standing), pistols, pull-ups
Spend 10 minutes on one skill or 15-20 on two skills.

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Thursday, October 16th

Posted on by Pat

“Filthy Fifty”
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (25/35 pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (35/45 pounds)
50 Good Mornings (45/35 pounds)
50 Wallballs (14/20 pound ball)
50 Burpees
50 Double-Unders

Extra Credit:
OTM 20
Odd minutes: Overhead Squat x 3
Even minutes: 20 Double Unders

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Wednesday, October 15th

Posted on by Pat

Regular Classes:
OTM 15 Clean & Jerk
Min 1-3 @ 60/40 lbs under 1RM
Min 4-6 @ 50/35 lbs under 1RM
Min 7-9 @ 40/30 lbs under 1RM
Min 10-12 @ 30/25 lbs under 1RM
Min 13-15 @ 20/20 lbs under 1RM

9,8,7,6,5,4,3,2,1
DB Hang Power Cleans
DB Squats
DB Push Presses
Box Jumps

5:30am Comp Class @ CrossFit Aspire:
OTM 15 Clean & Jerk
Min 1-3 @ 60/40 lbs under 1RM
Min 4-6 @ 50/35 lbs under 1RM
Min 7-9 @ 40/30 lbs under 1RM
Min 10-12 @ 30/25 lbs under 1RM
Min 13-15 @ 20/20 lbs under 1RM

8,7,6,5,4,3,2,1
Hang Power Cleans (95/65)
Front Squats
Push Presses
Box Jumps (30/24)

5 rounds
10 HEAVY DB Hang Power Snatches (5L/5R)
10 Toes to Bar
10 Cal Row

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Tuesday, October 14th

Posted on by Pat

Back Squat 4

“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:
3 Rounds
50 Double Unders
10 KB Snatches (5L/5R)
10 KB Clean & Jerks (5L/5R)

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Monday, October 13th

Posted on by Justin

Bench Press 5

AMRAP in 12
6 Strict HSPUs (sub strict DB Presses)
9 Strict Pull-ups
12 Pistols, alternating

Extra Credit:
Every 30 seconds for 4 minutes (9 reps)
1 Snatch @ 80% of 1RM Snatch
- rest 2 minutes
30 Power Snatches @ 60% of 1RM Snatch

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This week’s WODs

Posted on by Justin

Monday, October 13th
Bench Press 5

ARMAP in 12
6 Strict HSPUs (sub strict DB Presses)
9 Strict Pull-ups
12 Pistols, alternating

Tuesday, October 14th
Back Squat 4

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

Wednesday, October 15th
On the Minute for 15 Minutes:
Clean & Jerk x 1
Min 1-3 @ 60/40 lbs under 1RM
Min 4-6 @ 50/35 lbs under 1RM
Min 7-9 @ 40/30 lbs under 1RM
Min 10-12 @ 30/25 lbs under 1RM
Min 13-15 @ 20/20 lbs under 1RM

9,8,7,6,5,4,3,2,1
DB Hang Power Cleans
DB Squats
DB Push Presses
Box Jumps

Thursday, October 16th

Filthy Fifty

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (25/35 pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (35/45 pounds)
50 Good Mornings (45/35 pounds)
50 WallBalls (14/20 pound ball)
50 Burpees
50 Double-Unders

Friday, October 17th
50ft Farmer’s Walk

3 Rounds
10 Toes to Bar
10 Clapping Push-ups
- rest 2 minutes
2 Rounds
20 Front Squats (115/80)
20 Sit-ups
- rest 2 minutes
1 Round
30 Wallballs
30 Broad Jumps

Saturday, October 18th

Partner WOD
800m Run
50 Pull-ups
400m Run
50 Hang Power Snatches (75/55)
400m Run
50 Pull-ups
800m run

Partners run together, and share the reps

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