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3 Larwin Road, Cherry Hill, NJ

WOD

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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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This week’s WODs

Posted on by Justin

Monday, February 9th
every 90 seconds for 15 minutes
Power Snatch + OHS + Snatch

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

Tuesday, February 10th
Back Squat 2×5, 1xMax Reps

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

Wednesday, February 11th
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

Thursday, February 12th
Deadlift 5

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

Friday, February 13th
Back Squat 2×5, 1xMax Reps

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

Saturday, February 14th
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

Single Leg Extra Credit:

Day 1:
40 Pistols (20L/20R, alternating)
50 DB Walking Lunges, rest as needed
- hold 2 HEAVY DBs at your sides

Day 2:
DB Step-ups
3 x 20 (10L/10R, alternating)

3 x 7 Barbell Bulgarian Split Squats Right
3 x 7 Barbell Bulgarian Split Squats Left
- keep an upright torso
- press your front heel in to the ground
- keep the majority of the weight on your front leg

Day 3:
Barbell Reverse Lunges
4 x 16 (8L/8R, alternating)
- Chest up!
- expect to use less weight than last week’s lunges.

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Saturday, February 7th

Posted on by Justin

Regular Classes:
Back Squat 2×5, 1xMax Reps

3 Rounds on the 5 minute start interval
400m Row
15 KB Swings
15 Push-ups

10am Comp class @ CrossFit DT1:
Back Squat 2×5, 1xMax Reps

10 Rounds
3 Muscle-ups
3 Ground-to-overheads (135/95)
30 Double-unders

- This has an 18 minute cut off.
- If you can clean and jerk more than (245/155) use (165/115)

Partner WOD:
2400m Row (switch partners every 400m)
- while one partner rows, the other performs
AMRAP
15 KB Swings
10 HSPUs

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Friday, February 6th

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

Extra Credit:
Single Leg work
or
3 x 10 Pendlay Ros
- alternated with
3 x 10 DB Bench Presses

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Thursday, February 5th

Posted on by Pat

“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

Extra Credit:
Single Leg work
or
3 Rounds
10 GHD Sit-ups
10 GHRs
20 Pistols

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Wednesday, February 4th

Posted on by Pat

Regular Classes:
Back Squat 2×5, 1xMax Reps

9,8,7,6,5,4,3,2,1
Thrusters (95/65)
Bar-hop Burpees
V-ups

5:30am Comp Class @ CrossFit Aspire:
Back Squat 2×5, 1xMax Reps

CrossFit 1Force Partner Comp
WOD THREE: Prime Fuel AMRAP
RX: Male:
14 minute AMRAP
10 Front Squat 135#
7 C2B Pull-ups
10 Up and Over Box Jumps (24)
7 T2B
Partners must alternate full rounds, may not switch mid round and must tag each other between rounds. Strict, butterfly and kipping pull ups are all allowed, and chest must make contact with the bar for each rep to count. Athletes will not need to come to full extension on the top of the box. On toes to bar, heels must pass the vertical plane on each rep. Both toes must come between hands and touch the bar at the same time for the rep to count. Score will be rounds and reps.

RX Female:
14 minute AMRAP
10 Front Squat 95#
5 C2B Pull-ups
10 Up and Over Box Jumps (20)
5 T2B

Masters and Scaled:
14 minutes AMRAP
10 Front Squat 115/78#
10 DB Snatch 45/25#
10 Up and Over Box Jumps (24/20)
10 DB Snatch 45/25#

WOD FOUR: Atlas Power WrapUP
RX Male:
5 minute AMRAP
20 DL 225#
20 HSPU
Athletes will have to stand to full extension on each rep with shoulders finishing behind the bar. Barbell bouncing will NOT be tolerated. Both strict and kipping handstand push ups are allowed. Hands will be on 25-lb plates and athlete’s head much touch abmat on each rep. Athletes must have palms on the plate for each rep to count. There is no minimum work requirement, athletes may switch at any time. Score will be rounds and reps.

RX Female:
5 minute AMRAP
20 DL 155#
15 HSPU

Masters and Scaled:
5 minute AMRAP
20 DL 185/115#
20 Hand Release Pushups

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Tuesday, February 3rd

Posted on by Justin

Power Clean 1

3 Rounds
7 Power Cleans (185/125)
14 L-sit Pull-ups

Extra Credit:
Single Leg work
or
7 heavy Snatch Singles
- 20 Double unders between each set

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