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3 Larwin Road, Cherry Hill, NJ

WOD

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Wednesday, February 18th

Posted on by Pat

“Bear Complex”
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

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Tuesday, February 17th

Posted on by Pat

5 Rounds of
:30 of work followed by :30 of rest of the following exercises:
Wall-balls (20/14)
KB Swings (53/35)
Box Jumps
Push Presses (75/55)
Row (Calories)
Rest

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Monday, February 16th

Posted on by Justin

Back Squat 2×5, 1xMax Reps

“Grace”
30 Power Clean & Jerks (135/95)
- or
“Heavy Grace”
30 Power Clean & Jerks (AHAP)

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This week’s WODs

Posted on by Justin

Monday, February 16th
Back Squat 2×5, 1xMax Reps

“Grace”
30 Power Clean & Jerks (135/95)
- or
“Heavy Grace”
30 Power Clean & Jerks (AHAP)

Tuesday, February 17th

5 Rounds of
:30 of work followed by :30 of rest of the following exercises:
Wall-balls (20/14)
KB Swings (53/35)
Box Jumps
Push Presses (75/55)
Row (Calories)
Rest

Wednesday, February 18th
“Bear Complex”
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Thursday, February 19th
Back Squat 2×5, 1xMax Reps

10,9,8,7,6,5,4,3,2,1
Pull-ups
KB Swings
Goblet Squats

Friday, February 20th
Deadlift 3

“Diva”
~deadlifts & double unders~
AMRAP in 8
2 Deadlifts
25 Double Unders
4 Deadlifts
25 Double Unders
6,8,10,12 Etc .. Until time expires

Saturday, February 21st
Push Press 3

“Tabata This!”
Tabata Row
- Rest 1 minute
Tabata Squats
- Rest 1 minute
Tabata Pull-ups
- Rest 1 minute
Tabata Push-ups
- Rest 1 minute
Tabata Sit-ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Single Leg Extra Credit:

Week 3

Day 1:
4 x 10 DB Reverse Lunges (5L/5R)
3 x 10 Barbell Good Mornings

Day 2:
7 x 3 High Box Jumps
- Be explosive, but don’t be risky. Choose a box you can 100% not miss

3 x 8 DB Single-leg Romainian Deadlifts Right Leg
- alternated with
3 x 8 DB Single-leg Romainian Deadlifts Left Leg

Day 3:
Barbell Lunges
4 x 16 (8L/8R, alternating)

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Saturday, February 14th

Posted on by Pat

Regular Classes:
Shoulder Press 5,4,3,2,1

AMRAP in 10
1 Front Squat
1 Push Press
1 Thruster
1 Burpee
2 Front Squats
2 Push Presses
2 Thrusters
2 Burpees
3,3,3,3
4,4,4,4

10am Comp Class @ CrossFit DT1:
(Make up your Back Squats if you missed them yesterday)
Press 1rm

21-15-9
HSPUs
Pull-ups

15 Power Snatches (95/65)
500m Row
15 Front Squats
15 Push Presses
15 Front Squats
500m Row
15 Power Snatches

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Friday, February 13th

Posted on by Pat

Back Squat 2×5, 1xMax Reps

60 Double-unders
50 Wallballs
40 Toes to Bar
30 Power Cleans (115/80)
20 Pull-ups

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Thursday, February 12th

Posted on by Pat

Deadlift 5

“Christine”
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps

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Wednesday, February 11th

Posted on by Pat

regular classes:
Power Clean & Jerk
OTM 15×1

AMRAP in 12
Power Clean & Jerk Ladder – one PC&J to begin first round, two to begin second, three to begin third, etc.
5 Pull-ups
10 Push Ups
15 Squats

5:30am Comp Class @ Crossfit Aspire:
Power Clean & Jerk
OTM 15×1

AMRAP in 10
1 Power Snatch 115/80
2 CTB Pull-ups
3 HSPUs
4 Pistols
2,3,4,5
3,4,5,6
etc

AMRAP in 10
Power Clean & Jerk Ladder – one PC&J to begin first round, two to begin second, three to begin third, etc.
5 Pull-ups
10 Push Ups
15 Squats

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Tuesday, February 10th

Posted on by Pat

Back Squat 2×5, 1xMax Reps

AMRAP in 12
10 Front Squats (75/55)
10 KB Swings
10 Box Jumps

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Monday, February 9th

Posted on by Pat

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

4 Rounds
20 Wallballs
15 V-ups
10 Lateral Barbell Jumps
5 Snatches @ 65%

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