856-393-0951

3 Larwin Road, Cherry Hill, NJ

WOD

← Older posts

Friday, April 18th

Posted on by Justin

“Lumberjack 20″

20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/80)
Run 400m
20 Burpees
Run 400m
20 CTB Pull-ups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30)
Run 400m

Posted in WOD | Leave a comment

Thursday, April 17th

Posted on by Justin

Power Clean 3

3 Rounds
10 Power Cleans
20 Pull-ups
30 Burpees

Posted in WOD | Leave a comment

Wednesday, April 16th

Posted on by Justin

Thruster 3

“Anne”
1 Burpee
– then
5 Rounds
5 Thrusters
10 Walking Lunges
15 KB Swings
– then
1 Burpee

Posted in WOD | Leave a comment

Tuesday, April 15th

Posted on by Justin

Snatch 1

AMRAP in 8
8 Power Snatches
8 Wallballs

Posted in WOD | Leave a comment

Monday, April 14th

Posted on by Justin

Back Squat 4

100 KB Swings
50 Thrusters
30 Pull-ups

Posted in WOD | Leave a comment

Saturday, April 12th

Posted on by Justin

Thruster 3

21-15-9
Thrusters
Burpees

Posted in WOD | Leave a comment

Friday, April 11th

Posted on by Justin

On the minute for 8 minutes
1 Power Snatch
1 Overhead Squat
1 Snatch

3 Rounds
400m Run
12 Power Snatches (95/65)
21 Wallballs

Posted in WOD | Leave a comment

Thursday, April 10th

Posted on by Justin

On the minute for 8 minutes
Split Jerk 2

Partner workout
5 rounds of:
250 meter row
Shoulder to Overhead (95 / 65)

Partner #1 rows 250m while partner #2 gets as many Shoulder to Overheads as possible. Then they switch. Each person does each exercise five times.

Posted in WOD | Leave a comment

Wednesday, April 9th

Posted on by Justin

Hex Bar Deadlift 3

3 Rounds
10 Pull-ups
10 Deadlifts (250/175)
10 Burpees

Posted in WOD | Leave a comment

Tuesday, April 8th

Posted on by Justin

Back Squat 5

4 Rounds
10 Front Squats (165/115)
400m Run
- rest 90 seconds

Posted in WOD | Leave a comment ← Older posts