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This Week’s WODs

Posted on by Justin

Monday, April 20th
Push Press + Push Jerk + Split Jerk 1+1+1

Teams of 2
Team 3000m Row (switch every 500m)
- perform 10 Shoulder to Overheads @ 50% while your partner rows
- Don’t pace your rows, SPRINT!

Tuesday, April 21st
5 Rounds
5 “squat” Cleans (135/95)
10 Box Jumps
20 KB Swings
400m Run

Wednesday, April 22nd

Regular Classes:
Back Squat 5

AMRAP in 10
10 Front Squats (95/65)
10 V-ups
10 Burpees

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

3 Rounds
10 Hang “squat” Cleans (135/95)
10 Bar-hop Burpees

- rest 5 minutes

3 Rounds
10 Front Squats (115/80)
15 Toes to Bar

Thursday, April 23rd
Every :90 for 15 minutes (11 sets)
Hang Snatch + Snatch

21-15-9
Hang “Squat” Snatches (75/55)
Pull-ups

Friday, April 24th
HSPUs & Pistols

Run 800m
30 KB Single Arm Swings
50 Pistols (alternating)
30 KB Single Arm Swings
Run 800m

Saturday, April 25th
“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

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

10am Comp Class @ CrossFit DT1:
The Big Clean Complex:
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

“Nutts”

Muscle-up Skill Work

If you’re working towards a muscle-up, do these three drills every day

Ring Swings
https://www.youtube.com/watch?v=0fRlL7CRbjU

band supported Hip Pop
https://www.youtube.com/watch?v=9aOgSNIKR44

Knees – Hips – Arms
https://www.youtube.com/watch?v=BlxJFJZ-hVM
Each time, do knees, knees, Sit-up

Aditional Muscle-up skill work

Day 1:
Ring Pull-ups
10×3
- be explosive
- keep elbows tucked
- aim for rings to chest

Day 2:
Kipping Ring Dips
20 singles
- pause at the bottom for 2 seconds before kipping up.

Day 3:
Weighted Ring Dips (bicep to ring)
- pause 1 second at the top and the bottom of each rep
5×5

Pull-up Skill Work

If your working toward a kipping pull-ups do this drill daily:

Kipping Swings
https://www.youtube.com/watch?v=FHoKDa8dKI4
https://www.youtube.com/watch?v=3YdtM43SEPU
- keep your shoulders engaged
- point your toes, maintain full body tension

Day 1:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
6×4

Feet Elevated Ring Rows
5×5
- feet on a box
- body as horizontal as possible
- 1-2 second pause at the bottom and top
- concentrate on pulling the shoulder blades together and elbows tucked in close

Day 2:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
6×4

Bent Row
http://catalystathletics.com/exercise/171/Bent-Row/
5×5

Day 3:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
6×4

Rear dumbbell flyes
https://www.youtube.com/watch?v=evXOlgLTPCw
3×10-15
- don’t go heavy
- concentrate on pulling shoulders together behind you

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Saturday, April 18th

Posted on by Justin

Regular Classes:
Deadlift 3

3 Rounds
400m Run
40 Double-unders
30 Sit-ups
20 Lunges, alternating
10 Deadlifts @ 50%

10am Comp Class @ CrossFit DT1:
Deadlift 3

3 Rounds
400m Run
20 Pistols
15 HSPUs
10 Deadlifts @ 50%
5 Muscle-ups

7 Rounds
7 OHS (95/65)
7 Power Snatches

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Wednesday, April 15th

Posted on by Justin

Regular Classes:
5 Rounds
5 Power Clean & Jerks (135/95)
10 Hollow Rocks
20 Wallballs
40 Double Unders
400m Run

5:30am Comp Class @ CrossFit Aspire:
5 Rounds
3 Muscle-Ups
5 Power Clean & Jerks (155/105)
10 Hollow Rocks
20 Wallballs
40 Double Unders
400m Run

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This weeks WODs

Posted on by Justin

Monday, April 13th
Hang Snatch High Pull + Hang Snatch + Hang Snatch

“Jeremy”
21 – 15 – 9
Overhead Squats (95/65)
Burpees

Tuesday, April 14th
Shoulder Press 3×5

3 Rounds
500m Row
25 Air Squats
20 Push-ups
15 Pull-ups
-rest 2 minutes

Wednesday, April 15th
5 Rounds
5 Power Clean & Jerks (135/95)
10 Hollow Rocks
20 Wallballs
40 Double Unders
400m Run

Thursday, April 16th
Back Squat 6

10 Rounds
5 Pull-ups
5 Front Squats (135/95)

Friday, April 17th
Every :90 for 15 minutes (11 sets)
Clean + Push Jerk + Split Jerk

3 Rounds
10 Toes to Bar
10 Push Jerks(115/80)
10 Lateral Burpee Box Jumps

Saturday, April 18th
Deadlift 3

3 Rounds
400m Run
40 Double-unders
30 Sit-ups
20 Lunges, alternating
10 Deadlifts @ 50%

Muscle-up Skill Work

If you’re working towards a muscle-up, do these three drills every day

Ring Swings
https://www.youtube.com/watch?v=0fRlL7CRbjU

band supported Hip Pop
https://www.youtube.com/watch?v=9aOgSNIKR44

Knees – Hips – Arms
https://www.youtube.com/watch?v=BlxJFJZ-hVM
Each time, do knees, knees, Sit-up

Aditional Muscle-up skill work

Day 1:
Ring Pull-ups
10×3
- be explosive
- keep elbows tucked
- aim for rings to chest

Day 2:
Kipping Ring Dips
20 singles
- pause at the bottom for 2 seconds before kipping up.

Day 3:
Weighted Ring Dips (bicep to ring)
- pause 1 second at the top and the bottom of each rep
5×5

Pull-up Skill Work

If your working toward a kipping pull-ups do this drill daily:

Kipping Swings
https://www.youtube.com/watch?v=FHoKDa8dKI4
https://www.youtube.com/watch?v=3YdtM43SEPU
- keep your shoulders engaged
- point your toes, maintain full body tension

Day 1:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
6×4

Feet Elevated Ring Rows
5×5
- feet on a box
- body as horizontal as possible
- 1-2 second pause at the bottom and top
- concentrate on pulling the shoulder blades together and elbows tucked in close

Day 2:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
6×4

Bent Row
http://catalystathletics.com/exercise/171/Bent-Row/
5×5

Day 3:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
6×4

Rear dumbbell flyes
https://www.youtube.com/watch?v=evXOlgLTPCw
3×10-15
- don’t go heavy
- concentrate on pulling shoulders together behind you

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Saturday, April 11th

Posted on by Justin

Lumberjack 20

20 Deadlifts (275/175)
Run 400m
20 KB swings (70/45)
Run 400m
20 Overhead Squats (115/80)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 DB Squat Cleans (45/30lbs each)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers

10 am Advanced Class @ CrossFit DT1:

In 10 minutes, establish 1RM Bear Complex
(1 Power Clean + Front Squat + Push Press + Back Squat + BTN Push Press)

“Lumberjack 20″

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Wednesday, April 8th

Posted on by Justin

Regular Classes:
Wednesday, April 8th
Front Squat 3

“Venom 2″
30 – 20 – 10
Thrusters (95/65)
Burpees
Wallballs

5:30am Comp Class @ CrossFit Aspire:
Power Clean 3 + Front Squat 3 + Push Press 3

AMRAP in 10
10 Thrusters (75/55)
10 Burpees
10 Wallballs

- rest 10 minutes

AMRAP in 7
7 Power Snatches (75/55)
7 Overhead Squats (75/55)
7 Box Jumps (30/24)

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This week’s WODs

Posted on by Justin

Monday, April 6th
OTM 15
Hang Clean + Clean

Teams of 2
Team 4000m Row (switch every 500m)
- perform 5 strict Pull-ups while your partner rows

Tuesday, April 7th
HSPUs & Pistols

“Diane”
21 – 15 – 9
Deadlifts
HSPUs

Wednesday, April 8th
Front Squat 3

“Venom 2″
30 – 20 – 10
Thrusters (95/65)
Burpees
Wallballs

Thursday, April 9th
OTM 7
Power Clean + Split Jerk + Split Jerk

3 Rounds
10 CTB Pull-ups
15 Box Jump on-and-overs
20 KB Swings

Friday, April 10th
Bench Press 6

2010 NJ/NY CF Sectionals, Event 2
10 Front Squats (155/95)
20 Double unders
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squats
60 Double Unders

Saturday, April 11th

“Lumberjack 20″

20 Deadlifts (275/175)
Run 400m
20 KB swings (70/45)
Run 400m
20 Overhead Squats (115/80)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 DB Squat Cleans (45/30lbs each)
Run 400m

Muscle-up Skill Work

If you’re working towards a muscle-up, do these three drills every day

Ring Swings
https://www.youtube.com/watch?v=0fRlL7CRbjU

band supported Hip Pop
https://www.youtube.com/watch?v=9aOgSNIKR44

Knees – Hips – Arms
https://www.youtube.com/watch?v=BlxJFJZ-hVM
Each time, do knees, knees, Sit-up

Aditional Muscle-up skill work

Day 1:
Dip Balances
https://www.youtube.com/watch?v=zgtT5ldwhpE
- Keep your hips HIGH!
10×2

Day 2:
STRICT Ring Dips (bicep to ring)
- pause 1 second at the top and the bottom of each rep
10×3

Day 3:
Jump to muscle-up support
https://www.youtube.com/watch?v=BcsXIxIqpL4
- hold support position for at least a second. Stay tight!
10×3

Pull-up Skill Work

If your working toward a kipping pull-ups do this drill daily:

Kipping Swings
https://www.youtube.com/watch?v=FHoKDa8dKI4
https://www.youtube.com/watch?v=3YdtM43SEPU
- keep your shoulders engaged
- point your toes, maintain full body tension

Day 1:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
8×3

Pendlay Row
https://www.youtube.com/watch?v=_cmvI_a4Qqk
5×5

Day 2:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
8×3

DB Rows
https://www.youtube.com/watch?v=UjA4MzZ96yM
3×10 per side

Day 3:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
8×3

Ring Rows
3×10

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Saturday, April 4th

Posted on by Justin

Regular Classes:
Back Squat 10

“Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

10am Comp Class @ CrossFit DT1:

Oly Skill Work:
OTM 5
1 Hang Snatch + 1 Snatch @ 70% of Snatch 1RM

OTM 5
1 Clean & Jerk @ 75% of Clean & Jerk 1RM

“Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

Not for time:
3 Rounds
20 Pistols, alternating
10 Strict HSPUs

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Wednesday, April 1st

Posted on by Justin

Regular Classes:
strict Pull-ups

3 Rounds
600m Row
50 Air Squats
40 Double Unders
30 Sit-ups
20 Push-ups

5:30am Comp Class @ CrossFit Aspire:
5 Rounds
5 Power Snatches (115/80)
7 Pull-ups

- rest 5 minutes

5 Rounds
5 Thrusters (135/95)
21 Double Unders

- rest 5 minutes

5 Rounds
5 Power Cleans (155/95)
7 Ring Dips

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This week’s WODs

Posted on by Justin

Monday, March 30th
Snatch 1rm

5 Rounds
20 Walking Plate Overhead Lunges
10 Pull-ups

Tuesday, March 31st
Clean & Jerk 1rm

AMRAP in 10
6 Toes to Bar
9 Hollow Rocks
12 Front Squats (75/55)

Wednesday, April 1st
strict Pull-ups

3 Rounds
600m Row
50 Air Squats
40 Double Unders
30 Sit-ups
20 Push-ups


Thursday, April 2nd

“Bowen”
3 Rounds
Run 800
7 Deadlifts (275/175)
10 Burpee Pull-ups
14 Single Arm Kettlebell Thrusters (53/35, 7 each arm)
20 Box Jumps (24/20)

Friday, April 3rd
Press 5,5,5,5,5
Push Press 3,3,3,3,3
Push Jerk 1,1,1,1,1

AMRAP in 10
20 Mountain Climbers
15 Wallballs
10 Walking Lunges

Saturday, April 4th
Back Squat 10

“Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

Extra Credit:

Muscle-up Skill Work

If you’re working towards a muscle-up, do these three drills every day

Ring Swings
https://www.youtube.com/watch?v=0fRlL7CRbjU

band supported Hip Pop
https://www.youtube.com/watch?v=9aOgSNIKR44

Knees – Hips – Arms
https://www.youtube.com/watch?v=BlxJFJZ-hVM
Each time, do knees, knees, Sit-up

Aditional Muscle-up skill work

Day 1:
Dip Balances
https://www.youtube.com/watch?v=zgtT5ldwhpE
- Keep your hips HIGH!
10×2

Day 2:
STRICT Ring Dips (bicep to ring)
- pause 1 second at the top and the bottom of each rep
10×3

Day 3:
Jump to muscle-up support
https://www.youtube.com/watch?v=BcsXIxIqpL4
- hold support position for at least a second. Stay tight!
10×3

Pull-up Skill Work

If your working toward a kipping pull-ups do this drill daily:

Kipping Swings
https://www.youtube.com/watch?v=FHoKDa8dKI4
https://www.youtube.com/watch?v=3YdtM43SEPU
- keep your shoulders engaged
- point your toes, maintain full body tension

Day 1:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
8×3

Pendlay Row
https://www.youtube.com/watch?v=_cmvI_a4Qqk
5×5

Day 2:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
8×3

DB Rows
https://www.youtube.com/watch?v=UjA4MzZ96yM
3×10 per side

Day 3:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
8×3

Ring Rows
3×10

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