856-393-0951

3 Larwin Road, Cherry Hill, NJ

WOD

← Older posts Newer posts →

Saturday, November 15th

Posted on by Pat

Regular 8, 9 & 10am classes:
Deadlift 5

4 rounds on the 5 minute start interval of:
300m Row
15 KB Swings
10 Pull-ups

10am Comp class @ CrossFit DT1:
10 minutes of Power Cleans
- as a warm-up for
Deadlift 5 (aim for perfect technique, no bouncing, pause between reps)

3 Rounds
30 Wallballs
15 Power Cleans (135/95)

Partner WOD
8 x 250m Row (4 per partner, alternating)
AMRAP
15 KB Swings
10 Pull-ups
- One partner rows while the other AMRAPs

Posted in WOD | Leave a comment

Friday, November 14th

Posted on by Pat

At the 0 minute mark…
AMRAP in 5
5 Push Presses (95/65)
5 Toes to Bar

At the 10 minute mark…
AMRAP in 5
5 Push Jerks (115/80)
5 V-ups

At the 20 minute mark…
AMRAP in 5
5 Split Jerks (135/95)
5 Sit-ups

Extra Credit:
OTM 10
Power Snatch + OHS

Posted in WOD | Leave a comment

Thursday, November 13th

Posted on by Pat

OTM 15
1 “Squat” Clean
Start light, finish heavy

5 Rounds
7 Pull-ups
7 Front Squats (115/80)
7 Burpees

Extra Credit:
Weighted Tabata Plank hold
Tabata Double Unders

Posted in WOD | Leave a comment

Wednesday, November 12th

Posted on by Pat

Regular Classes:
Back Squat 5

12 Min. AMRAP
Back Squat Ladder* @ 50%
10 Push Ups
10 Box Jumps
* one Back Squat to begin first round, two to begin second, three to begin third, etc.

5:30am Comp Class @ CrossFit Aspire:
Back Squat 5
1 Rope Climb between each set

30 Back Squats (225/155)
15 Burpees
30 Deadlifts (225/155)
15 Burpees
30 KB Swings (70/55)
15 Burpees

If you cannot clean 225/155 from the ground onto your back, use the heaviest weight you can. This should be VERY challenging.

8-7-6-5-4-3-2-1
Strict HSPUs
High Box Jumps

Posted in WOD | Leave a comment

Tuesday, November 11th

Posted on by Pat

Overhead Squat 3

“Air Force WOD”
20 Thrusters (95/65)
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpees on the minute, every minute.

Extra Credit:
The weather is warm, so..
800m Run
- rest 3 minutes
600m Run
- rest 2 minutes
400m Run
- rest 1 minute
200m Run

Posted in WOD | Leave a comment

Monday, November 10th

Posted on by Pat

“Push Press Lynne”
5 Rounds
Max Reps Push Press
Max Reps Pull-ups
- rest 2-3 minutes between rounds

Cash Out:
Tabata Row for max meters

Extra Credit:
Every 90 seconds for 15 minutes, Snatch skill work
Snatch + Hang Snatch + OHS + Snatch Balance

then, AMRAP in 2
Max rep “Squat” Snatches (95/65)

Posted in WOD | Leave a comment

This week’s WODs

Posted on by Justin

Monday, November 10th
“Push Press Lynne”
5 Rounds
Max Reps Push Press
Max Reps Pull-ups
- rest 2-3 minutes between rounds

Cash Out:
Tabata Row for max meters

Tuesday, November 11th
Overhead Squat 3

“Air Force WOD”
20 Thrusters (95/65)
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpees on the minute, every minute.

Wednesday, November 12th
Back Squat 5

12 Min. AMRAP
Back Squat Ladder* @ 50%
10 Push Ups
10 Box Jumps
* one Back Squat to begin first round, two to begin second, three to begin third, etc.

Thursday, November 13th
OTM 15
1 “Squat” Clean
Start light, finish heavy

5 Rounds
7 Pull-ups
7 Front Squats (115/80)
7 Burpees

Friday, November 14th
At the 0 minute mark…
AMRAP in 5
5 Push Presses (95/65)
5 Toes to Bar

At the 10 minute mark…
AMRAP in 5
5 Push Jerks (115/80)
5 V-ups

At the 20 minute mark…
AMRAP in 5
5 Split Jerks (135/95)
5 Sit-ups

Use weights you can perform unbroken sets with.

Saturday, November 15th
Deadlift 5

4 rounds on the 5 minute start interval of:
300m Row
15 KB Swings
10 Pull-ups

If weather allows, I might switch this to Helen for one last running WOD before it gets too cold.

Posted in WOD | Leave a comment

Saturday, November 8th

Posted on by Pat

Regular 8, 9 & 10am classes:
Power Snatch 2

3 Rounds
400m Run
21 Wallballs
12 Power Snatches (96/65)

10am Comp Class @ CrossFit DT1:
12-9-6-3
“Squat” Cleans (135/95)
Burpee Box Jumps

- Rest 5 minutes

12-9-6-3
Power Snatches (115/75)
24-18-12-6
Wallballs

- rest 5 minutes

5 Rounds
10 Overhead Squats (75/55)
1 Rope Climb

- no rest

Run 1 mile

Posted in WOD | Leave a comment

Friday, November 7th

Posted on by Pat

OTM 15
1 Power Clean
Start light, finish heavy

9 Power Cleans @ 75% of 1RM
30 Pull-ups
7 Power Cleans
20 Pull-ups
5 Power Cleans
10 Pull-ups

Extra Credit:
4 x 500m Row
- rest 30 seconds between intervals
- maintain your 2k row pace

Posted in WOD | Leave a comment

Thursday, November 6th

Posted on by Pat

Muscle-ups

Back Squat 6

10-8-6-4-2
Man makers
Burpees
Toes to Bar

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

Posted in WOD | Leave a comment ← Older posts Newer posts →