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3 Larwin Road, Cherry Hill, NJ

WOD

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Thursday, March 19th

Posted on by Justin

Bench Press 5

“Task Priority Fight Gone Bad” – ish
3 Rounds
20 Wall-balls (20/14)
20 KB Swings (53/35)
20 Box Jumps
20 Push Presses (75/55)
20 Calorie Row
1 min Rest

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Wednesday, March 18th

Posted on by Justin

Regular Classes:
Every :90 for 15 minutes (11 sets)
Hang Power Clean + Hang Clean + Clean

2 x AMRAP in 4
10 DB Hang Squat Cleans
10 DB Push Presses
- rest 2 minutes between AMRAPs

5:30am Comp Class @ CrossFit Aspire:
Every :90 for 15 minutes (11 sets)
Hang Power Clean + Hang Clean + Clean

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

4-3-2-1
Rope Climbs
8-6-4-2
Strict HSPUs
12-9-6-3
Pistols

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Tuesday, March 17th

Posted on by Justin

Paused Back Squat 3

3 Rounds
30 Wallballs
15 Pull-ups
15 Burpee Box Jumps
- rest 3 minutes between rounds

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Monday, March 16th

Posted on by Justin

2-stop Snatch + Snatch
2 sec pause below & above knee
OTM 8 @ 50-75% of 1RM Snatch

AMRAP in 12
9 Front Squat (75/55)
6 Toes to Bar
3 Strict HSPUs
- sub 6 kipping HSPUs/9 Push-ups

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This weeks WODs

Posted on by Justin

Monday, March 16th
2-stop Snatch + Snatch
2 sec pause below & above knee
OTM 8 @ 50-75% of 1RM Snatch

AMRAP in 12
9 Front Squat (75/55)
6 Toes to Bar
3 Strict HSPUs
- sub 6 kipping HSPUs/9 Push-ups

Tuesday, March 17th
Paused Back Squat 3

3 Rounds
30 Wallballs
15 Pull-ups
15 Burpee Box Jumps
- rest 3 minutes between rounds

Wednesday, March 18th
Every :90 for 15 minutes (11 sets)
Hang Power Clean + Hang Clean + Clean

2 x AMRAP in 4
10 DB Hang Squat Cleans
10 DB Push Presses
- rest 2 minutes between AMRAPs

Thursday, March 19th
Bench Press 5

“Task Priority Fight Gone Bad” – ish
3 Rounds
20 Wall-balls (20/14)
20 KB Swings (53/35)
20 Box Jumps
20 Push Presses (75/55)
20 Calorie Row
1 min Rest

Friday, March 20th
15 minutes of
“squat” Clean + “squat” Clean + Push Jerk + Split Jerk

OTM 10
odd: 15 Wallballs
Even: 15 Calorie Row

Saturday, March 21st
Deadlift 3

4 Rounds
6 Deadlifts
12 Burpees
24 Double Unders

This week’s extra credit:
Day 1:
Jerk Dip
3×3 HEAVY

Good Mornings
3 x 10

Day 2:
Clean Pull
5×3 @ 110% of Clean 1RM

Ab Wheel Roll-outs aka “Evil Wheels”
3 x 10

Day 3:
Snatch High Pull
5×3 @ 60% of Snatch 1RM

Overhead Squat
3×3 @ 90% of Snatch 1RM

Dead Animal Crunch
3 x 10-15

Dead Animal Crunch is executed laying on your back. With arms and legs straight in the air (90 degrees to the ground, like a dead cartoon animal), “crunch” by pressing your dumbbells straight up and bringing your head and shoulders off the ground.

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Saturday, March 14th

Posted on by Justin

Shoulder Press 5

3 Rounds
500m Row
10 Push Presses
15 Sit-ups
- rest 2 minutes

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Friday, March 13th

Posted on by Justin

Power Clean + Front Squat + “squat” Clean
every 90 seconds for 15

15-12-9-6-3
DB Thrusters
Pull-ups

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Thursday, March 12th

Posted on by Justin

Power Snatch + OHS + Snatch
every 90 seconds for 15

AMRAP 8 Minutes
8 Deadlifts (135/95)
8 Bar-hop Burpees
8 Pistols (4L/4R)

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Wednesday, March 11th

Posted on by Justin

Regular Classes:
Back Squat 5×5 @ 65% of 1RM

4 Rounds
10 Front Squats (75/55)
20 KB Swings
30 Double Unders

5:30am Comp Class @ CrossFit Aspire:
Back Squat 5×5 @ 65% of 1RM

4 Rounds
10 Front Squats (115/55)
20 KB Swings (55/35, overhead with the bottom of the bell facing up and locked out arms.)
30 Double Unders

AMRAP in 8
2 Power Cleans (135/95)
2 HSPUs
4/4, 6/6, 8/8, etc

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Tuesday, March 10th

Posted on by Justin

“squat” Clean + Front Squat + Jerk
OTM 10 @ 50-75% of 1RM Clean & Jerk

AMRAP in 8
8 DB Hang Squat Clean Thrusters
16 Box Jumps

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