856-393-0951

3 Larwin Road, Cherry Hill, NJ

WOD

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Monday, September 8th

Posted on by Justin

Back Squat 3

3 Rounds
400m Run
21 Wallballs
12 Pull-ups

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Saturday, September 6th

Posted on by Justin

Shoulder Press 1

5 rounds on the 5 minute start interval of:
400 meter run
15 Push-ups
12 Wallballs

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Friday, September 5th

Posted on by Pat

Clean & Jerk 1

10 Power Clean & Jerks (135/95)
10 Pullups
8 Power Clean & Jerks
10 Pullups
6 Power Clean & Jerks
10 Pullups
4 Power Clean & Jerks
10 Pullups
2 Power Clean & Jerks
10 Pullups

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Thursday, September 4th

Posted on by Pat

Hang Snatch + Snatch 1

15 Snatches (95/65)
20 Back Squats (95/65)
10 Snatches (115/75)
20 Back Squats (115/75)
5 Snatches (135/95)
20 Back Squats (135/95)

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Wednesday, September 3rd

Posted on by Pat

Push Press 3

AMRAP in 10
8 Burpees
8 Push Presses (95/65)
8 Pull-ups

Extra Credit:
3 Rounds
Max Strict HSPUs
500m Row Sprint
- rest 2 minutes

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Tuesday, September 2nd

Posted on by Justin

Back Squat 4

21 Front Squats (135/95)
21 KB Swings
400m Run
15 Front Squats
15 KB Swings
400m Run
9 Front Squats
9 KB Swings
400m Run

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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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