856-393-0951

3 Larwin Road, Cherry Hill, NJ

WOD

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Saturday, January 10th

Posted on by Pat

Regular Classes:
Thruster 3

AMRAP in 12
1 Thruster @ 60%
1 Wallball
1 Burpee
2 Thrusters
2 Wallballs
2 Burpees
3,3,3
4,4,4

10am Comp Class @ CrossFit DT1:
On the Minute
1 x Squat Clean Thrusters
Start with (135/95) and increase the weight every minute by (10/5) pounds until failure

On the Minute
1 x Snatch
Start with (115/75) and increase the weight every minute by (10/5) pounds until failure

10 HSPUs
50 double Unders
8 HSPUs
40 double Unders
8 HSPUs
30 double Unders
4 HSPUs
20 double Unders
2 HSPUs
10 double Unders

3 Rounds
25 Wallballs
300m Row
3 Rope Climbs

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Friday, January 9th

Posted on by Pat

HSPUs & Pistols

At the 0 minute mark…
15-12-9
Overhead Squats (75/55)
Pull-ups

At the 10 minute mark…
12-9-6
Front Squats (95/65)
Pull-ups

At the 20 minute mark…
9-6-3
Back Squats (115/75)
Pull-ups

Extra Credit:
Weekly Row WODs
or
OTM 12
Odd minutes: 2 Heavy Power Cleans
Even minutes: Max unbroken Muscle-ups (sub Strict Ring Dips)

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Thursday, January 8th

Posted on by Pat

OTM 10
Power Snatch + Overhead Squat
OTM 5
Snatch

4 Rounds
10 Shoulder to Overheads
20 Box Jumps
30 Double-unders

Extra Credit:
Weekly Row WODs
or
3 Rounds
15 Back Extensions
1 min Plank Hold
15 Hollow Rocks

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Wednesday, January 7th

Posted on by Pat

Regular Classes:
Back Squat 3×3

10,9,8,7,6,5,4,3,2,1
KB Swings
Goblet Squats
Burpees

Extra Credit:
Row WODs

5:30am Comp Class @ CrossFit Aspire:
Back Squat 3×3

100 Wallballs (20/14)
80 KB Swings (53/35
60 Box Jumps (24/20)
40 Back Squats (95/65)
20 Burpee Pull-ups
- Don’t scale up, go faster!

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Tuesday, January 6th

Posted on by Pat

OTM 10
Power Clean + Front Squat
OTM 5
Clean

3 Rounds
15 Deadlifts (185/125)
15 Pull-ups
15 Push-ups

Extra Credit:
Weekly Row WODs
or
3 Rounds
1-3 Legless Rope Climbs
10-15 GHD Sit-ups

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Monday, January 5th

Posted on by Justin

Push Press 3,3,3
Push Jerk 2,2,2,1,1,1

2k row Time Trial

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This week’s WODs

Posted on by Justin

Monday, January 5th
Push Press 3,3,3
Push Jerk 2,2,2,1,1,1

2k row Time Trial

Tuesday, January 6th
OTM 10
Power Clean + Front Squat
OTM 5
Clean

3 Rounds
15 Deadlifts (185/125)
15 Pull-ups
15 Push-ups

Wednesday, January 7th
Back Squat 3×3

10,9,8,7,6,5,4,3,2,1
KB Swings
Goblet Squats
Burpees

Thursday, January 8th
OTM 10
Power Snatch + Overhead Squat
OTM 5
Snatch

4 Rounds
10 Shoulder to Overheads
20 Box Jumps
30 Double-unders

Friday, January 9th
HSPUs & Pistols

At the 0 minute mark…
15-12-9
Overhead Squats (75/55)
Pull-ups

At the 10 minute mark…
12-9-6
Front Squats (95/65)
Pull-ups

At the 20 minute mark…
9-6-3
Back Squats (115/75)
Pull-ups

Saturday, January 10th
Thruster 3

AMRAP in 12
1 Thruster @ 60%
1 Wallball
1 Burpee
2 Thrusters
2 Wallballs
2 Burpees
3,3,3
4,4,4

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Saturday, January 3rd

Posted on by Pat

Regular Classes:
Deadlift 3

5 Rounds
5 Deadlifts (275/185)
10 Burpees

rest 5 minutes

1000m Row Time Trial

10am Comp Class @ CrossFit DT1:
OTM 5
2 Snatches @ 80% of 1RM

OTM 5
2 Clean & Jerks @ 80% of 1RM

5 Rounds
5 Deadlifts (275/185)
10 Burpees

OTM 12
Minute 1 – 2-3 Rope Climbs
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 10-15 Pull-ups, unbroken
Minute 4 – 30 seconds of Hollow Rocks

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Friday, January 2nd

Posted on by Pat

Push Press 3

“Fran”
21-15-9
Thrusters
Pull-ups

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Thursday, January 1st

Posted on by Pat

Barbell Lunge 12 (6L / 6R)

At 0:00
300m Row
30 Wallballs

At 5:00
300m Row
25 KB Swings

At 10:00
300m Row
20 Box Jumps

At 15:00
300m Row
15 Burpees

At 20:00
300m Row
10 Man Makers

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