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3 Larwin Road, Cherry Hill, NJ

WOD

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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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Saturday, October 11th

Posted on by Pat

“Nutts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

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Friday, October 10th

Posted on by Pat

Every 90 seconds for 15 minutes
Power Snatch + OHS + Snatch

5 rounds
10 Barbell Lunges (75/55)
10 Sit-ups
10 Burpees

Extra Credit:
5 rounds NOT FOR TIME
3 Strict HSPU
6 Strict TTB
12 Air Squats
18 Cal Row
focus on perfect positions

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Thursday, October 9th

Posted on by Pat

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

“The Big Clean Complex”
​6 sets of the following
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

One set consists of all 12 reps.
Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be VERY quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Extra Credit:
3 Rounds
400m Run
- 2 minute rest

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Wednesday, October 8th

Posted on by Pat

Regular Classes:
Pistol Skill Work

Back Squat 5

AMRAP in 12
5 Toes to Bar
10 Single arm DB Thrusters (5L/5R)
15 Box Jumps

5:30am Advanced Class @ CrossFit Aspire:
Back Squat 5

2 Rounds
15 HSPUs
15 Back Squats (185/125)

4-3-2-1
Rope Climbs
12-9-6-3
Power Snatches (95/65)

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Tuesday, October 7th

Posted on by Pat

Strict HSPUs

6 rounds on the 5 minute start interval of:
300m Row
15 KB Swings
15 Wallballs

Extra Credit:
OTM 20
Odd Minutes – Snatch x 2 @ 75-85% of 1RM Snatch
Even Minutes – 1-3 unbroken Muscle-ups or 3 Strict Pull-ups & 3 Strict Ring Dips

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Monday, October 6th

Posted on by Justin

At the 0 minute mark…

2 Rounds
10 Thrusters (95/65)
10 CTB Pull-ups

At the 6 minute mark…

2 Rounds
10 Overhead Squats (95/65)
10 Pull-ups

At the 12 minute mark…

2 Rounds
10 Thrusters (95/65)
10 Bar-hop Burpees

At the 18 minute mark…

2 Rounds
10 Overhead Squats (95/65)
10 Burpees

-Use a weight you can perform most to all sets unbroken with

Extra Credit:
Oly
Warm up your squat clean + split jerk to 70% of 1RM Clean&Jerk
- Then Every 90 seconds for 10 Rounds (13:30)
1 squat clean + 1 front squat + 1 split jerk
start at 70% and go up as you can

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