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WOD

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Tuesday, March 24th

Posted on by Justin

Snatch 1+1
Snatch, rest 10 seconds, Snatch
OTM 8 @ 70-80% of Snatch 1RM

“Air Force WOD”
20 Thrusters (95/65)
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpees on the minute, every minute.

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This week’s WODs

Posted on by Justin

Monday, March 23rd
Back Squat 5

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

Tuesday, March 24th
Snatch 1+1
Snatch, rest 10 seconds, Snatch
OTM 8 @ 70-80% of Snatch 1RM

“Air Force WOD”
20 Thrusters (95/65)
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpees on the minute, every minute.

Wednesday, March 25th
“Alycia”
800m Run
1 Rope Climb
15 Man Makers
1 Rope Climb
400m Run
1 Rope Climb
15 Man Makers
1 Rope Climb
800m Run

Thursday, March 26th
Every :90 for 15 minutes (11 sets)
Power Clean + Split Jerk + Split Jerk

4 Rounds
250m Row
7 Power Cleans (135/95)
10 Box Jumps
- :60 rest between rounds

Friday, March 27th
2-stop “squat” Clean + Front Squat
2 sec pause below & above knee
OTM 5 @ 65-80% of 1RM Clean

75 double Unders
21-15-9
Push-ups
KB Swings
- rest 3 minutes
50 Double Unders
15-12-9
Push-ups
KB Swings

Saturday, March 28th
Push Press 3

3 Rounds
400m Run
10 Push Presses @ 50%
10 Burpees

This week’s extra credit:
Day 1:
Snatch Grip Deadlift
5×3 @ 110% of Snatch 1RM

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

Weighted Sit-up
3×10-15

Day 2:
Clean High Pull
5×3 @ 70% of Clean 1RM

Good Mornings
3 x 10

Tabta Weighted Plank

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

Dead Animal Crunch
3 x 10-15

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Saturday, March 21st

Posted on by Justin

Deadlift 3

4 Rounds
6 Deadlifts
12 Burpees
24 Double Unders

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Friday, March 20th

Posted on by Justin

15 minutes of
“squat” Clean + “squat” Clean + Push Jerk + Split Jerk

OTM 10
odd: 15 Wallballs
Even: 15 Calorie Row

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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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