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3 Larwin Road, Cherry Hill, NJ

WOD

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Monday, December 8th

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. Rest as needed between sets and try to increase weight after each set.

Extra credit:

Tabata weighted Plank Holds

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This week’s WODs

Posted on by Justin

Monday, December 8th
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. Rest as needed between sets and try to increase weight after each set.

Extra credit:
Tabata weighted Plank Holds

Tuesday, December 9th
OTM 10
Power Snatch 1

“CrossFit Games Open 2011: WOD 11.1″
AMRAP in 10
30 Double Unders
15 Power Snatches (75/55)

Extra Credit:
1 L-sit Legless Rope Climb
10 Pistols (5L/5R)

Wednesday, December 10th
HSPUs

5 Rounds on the 5 minute start interval of
300m Row
15 KB Swings
10 Burpees

5:30am Advanced Class @ CrossFit Aspire:
OTM 7
1 Clean & Jerk @ 85% of 1RM

10 Rounds
1 “Squat” Clean
10 Wallballs

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
KB Swings
Burpees

Thursday, December 11th
Back Squat 8

60 Double Unders
50 Wallballs
40 Box Jumps
30 Pull-ups
20 DB Power Snatches
10 Burpees

Extra Credit:
2000m Row Time Trial

Friday, December 12th
Deadlift + Hang Power Clean + Push Jerk 1

“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Extra Credit:
Gymnastic Skill Session
Take 10-20 minutes, alternate between your two worst gymnastic movements

Saturday, December 13th

“Three Strikes”
Teams of 2

30 – 20 – 10
Calorie Row
Bar-hop Burpees

30 – 20 – 10
Power Snatches (115/80)
Toes to Bar

30 – 20 – 10
Thrusters (115/80)
Sit-ups

10am Advanced Class @ CrossFit DT1:

30 – 20 – 10
Calorie Row
Bar-hop Burpees

21 – 15 – 9
Power Snatches (115/80)
Toes to Bar

15 – 12 – 9
Thrusters (115/80)
Sit-ups

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Saturday, December 6th

Posted on by Pat

Regular Classes:
Deadlift 5

15 Rounds
3 Deadlifts (225/155)
6 Push-ups
9 Squats

10am Comp Class @ CrossFit DT1:
Deadlift 5

10 Rounds
3 Deadlifts (275/175)
10 Push-ups
15 Squats

3 Rounds
1 Power Snatch (135/95)
1 Snatch
3 OHS
15 Pull-ups

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Friday, December 5th

Posted on by Pat

Back Squat 8

“Jackie”
1000m Row
50 Thrusters 45/35
30 Pull-ups

Extra Credit:
AMRAP in 10
1 KB Snatch L
1 KB Snatch R
1 Pistol L
1 Pistol R
2,2,2,2
3,3,3,3
etc

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Thursday, December 4th

Posted on by Pat

Rope Climbs

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

Extra Credit:
3 Rounds
10 HSPUs
10 GHD Sit-ups

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Wednesday, December 3rd

Posted on by Pat

OTM 7
Split Jerk 2

10,9,8,7,6,5,4,3,2,1
Shoulder to Overhead (95/65)
Toes to Bar

5:30am Comp Class @ CrossFit Aspire:
OTM 7
Power Clean + Push Jerk + Power Clean + Split Jerk

9,8,7,6,5,4,3,2,1
Shoulder to Overhead (115/80)
Toes to Bar

10-8-6-4-2
Deadlifts (225/155)
50-40-30-20-10
Double Unders

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Tuesday, December 2nd

Posted on by Justin

OTM 15
Clean

AMRAP in 15
1 Front Squat (95/65)
1 Burpee
1 Pull-up, CTB if able
2 Front Squats
2 Burpees
2 Pull-ups, CTB if able
3,3,3 … etc

Extra Credit:
Gymnasty Skill Work
20-16-12-8-4
Pistols
10-8-6-4-2
HSPUs
5-4-3-2-1
Muscle Ups

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Monday, December 1st

Posted on by Justin

OTM 15
Snatch

5 Rounds
10 DB Snatch + Lunge (5L,5R)
10 DB Thrusters (5L,5R)
10 Push-ups
10 V-ups

Extra Credit:
800m Run
- rest 3 minutes
600m Run
- rest 2 minutes
400m Run
- rest 1 minute
200m Run

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This week’s WODs

Posted on by Justin

Monday, December 1st
OTM 15
Snatch

5 Rounds
10 DB Snatch + Lunge (5L,5R)
10 DB Thrusters (5L,5R)
10 Push-ups
10 V-ups

Tuesday, December 2nd
OTM 15
Clean

AMRAP in 15
1 Front Squat (95/65)
1 Burpee
1 Pull-up, CTB if able
2 Front Squats
2 Burpees
2 Pull-ups, CTB if able
3,3,3 … etc

Wednesday, December 3rd
OTM 7
Split Jerk 2

10,9,8,7,6,5,4,3,2,1
Shoulder to Overhead (95/65)
Toes to Bar

Thursday, December 4th
Rope Climbs

“Fight Gone Bad” – ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push Presses (75/55)
1 min Row (Calories)
1 min Rest

Friday, December 5th
Back Squat 8

“Jackie”
1000m Row
50 Thrusters 45/35
30 Pull-ups

Saturday, December 6th
Deadlift 5

15 Rounds
3 Deadlifts (225/155)
6 Push-ups
9 Squats

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Saturday, November 29th

Posted on by Pat

Back Squat 10

1000 Meter Row
40 Pull-Ups
30 Thrusters (95/65)
20 Bar-hop Burpees

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