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3 Larwin Road, Cherry Hill, NJ

WOD

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Friday, October 31st

Posted on by Pat

Back Squat 8

30 Jumping Back Squats 45/35
50 KB Swings
100 Double-Unders
50 Push Presses 75/55
30 Burpees

Extra Credit:
10 Rounds for max meters
:40 row
:20 rest

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Thursday, October 30th

Posted on by Pat

10 minutes to establish
Snatch 1RM

3 Rounds
5 Snatches @ 70%
10 Wallballs
- rest 3 minutes
3 Rounds
10 Power Clean and Jerks (same weight)
10 Wallballs
- rest 3 minutes
3 Rounds
15 Deadlifts (same weight)
10 Wallballs

Extra Credit:
3 Rounds not for time
Max Strict HSPUs
10 GHD Sit-ups
10 Pistols, alternating

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Wednesday, October 29th

Posted on by Pat

Regular Classes:
Every minute on the minute for 10 minutes:
Perform 5 Pull-ups
Elite: L-sit Pull-ups
Advanced: Strict and/or weighted
Intermediate: Kipping
Beginner: Band assisted

4 rounds of:
5 Db Push Presses
8 Burpees
- Rest two minutes

4 rounds of:
5 Db Push Presses
16 Box Jumps
- Rest two minutes

4 rounds of:
5 Db Push Presses
24 Air Squats

5:30am Comp Class @ CrossFit Aspire:
Weighted Pull-ups 5×5

4 Rounds
8 Shoulder to Overheads 135/95
8 Burpees
16 Box Jumps
24 Air Squats

1000m Row
50 KB Swings
30 Front Squats 95/65

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Tuesday, October 28th

Posted on by Pat

Front Squat 3

7 Rounds
7 Push-ups
7 KB Squats
7 Pull-ups
7 One-handed KB Swings L
7 Burpees
7 One-handed KB Swings R
7 Lunges

Extra Credit:
OTM 7
1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 80-90% of 1RM Clean&Jerk

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Monday, October 27th

Posted on by Justin

Deadlift 3

AMRAP in 9
3 Power Cleans (115/75)
3 Hang Squat Cleans
3 Thrusters
30 Double Unders
- 5 Burpee penalty for breaking up the 9 reps

Extra Credit:
Overhead Squat 3

21-15-9
Overhead Squat @ 50% of 3RM
Pull-ups

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This week’s WODs

Posted on by Justin

Monday, October 27th
Deadlift 3

AMRAP in 9
3 Power Cleans (115/75)
3 Hang Squat Cleans
3 Thrusters
30 Double Unders
- 5 Burpee penalty for breaking up the 9 reps

Tuesday, October 28th
Front Squat 3

7 Rounds
7 Push-ups
7 KB Squats
7 Pull-ups
7 One-handed KB Swings L
7 Burpees
7 One-handed KB Swings R
7 Lunges

Wednesday, October 29th
Every minute on the minute for 10 minutes:
Perform 5 Pull-ups

Elite: L-sit Pull-ups
Advanced: Strict and/or weighted
Intermediate: Kipping
Beginner: Band assisted

4 rounds of:
5 Db Push Presses
8 Burpees
- Rest two minutes

4 rounds of:
5 Db Push Presses
16 Box Jumps
- Rest two minutes

4 rounds of:
5 Db Push Presses
24 Air Squats

Thursday, October 30th
10 minutes to establish
Snatch 1RM

3 Rounds
5 Snatches @ 70%
10 Wallballs
- rest 3 minutes

3 Rounds
10 Power Clean and Jerks (same weight)
10 Wallballs
- rest 3 minutes

3 Rounds
15 Deadlifts (same weight)
10 Wallballs

Friday, October 31st
Back Squat 8

30 Jumping Back Squats 45/35
50 KB Swings
100 Double-Unders
50 Push Presses 75/55
30 Burpees

Saturday, November 1st

OTM 7×2
Split Jerk

Partner WOD
6 x 400m run (3 each, alternating)
While one partner runs, the other performs
AMRAP
10 Box Jumps
10 Pull-ups
10 Push-ups

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Saturday, October 25th

Posted on by Pat

Regular Classes:
Back Squat 10

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

10am Comp Class @ CrossFit DT1:
Back Squat 10

“Nasty Girls”
3 Round
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans 135/95

CrossFit – Nasty Girls – YouTube

Partner WOD
4 x 400m run (2 each, alternating)
While one partner runs, the other performs
AMRAP
30 Double-unders
15 Wallballs
10 Toes to Bar

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Friday, October 24th

Posted on by Pat

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.

Extra Credit:
2 Rounds
500m Row
- rest 2 minutes
400m Run
- rest 2 minutes

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Thursday, October 23rd

Posted on by Pat

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 the deadlifts

Extra Credit:
5×3 Overhead Squat
- Double Under and/or Handstand walk practice between sets

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Wednesday, October 22nd

Posted on by Pat

Regular Classes:
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!

5:30am Comp Class @ CrossFit Aspire:
3 Push Presses + 1 Push Jerk + 1 Split Jerk

Metcon 1:
5 Rounds
15 Unbroken Wallballs
15 Unbroken KB Swings
15 Push-ups

When you pick up your KB/wallball, you’re committing to getting 15 reps in a row.

Metcon 2:
500m Run
40 Pull-ups
30 Push Presses (95/65)
20 Bar-hop Burpees

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