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This Week’s WODs

Posted on by Justin

Holiday Schedule
New Year’s Eve: 5:30am, 6:30am, 9:30am, 12pm and 5:30pm ONLY
New Year’s Day: Closed
*If you really really want to work out on New Year’s Day, convince a coach to come in and run a WOD, or give you some Open Gym for a few hours!

Monday, December 28th
Hex Bar Deadlift 5

4 Rounds
7 Deadlifts (275/175)
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Air Squats

Tuesday, December 29th
Back Squat 3×5
@ +2.5/5 lbs vs 12/19

3 Rounds
10 HSPUs
15 Front Squats (95/65)
300m Row
- rest 1 minute

Wednesday, December 30th
Power Clean & Jerk
OTM 10 @ 80% of 1RM

15-10-5
Power Clean & Jerks (135/95)
CTB Pull-ups

5:30am Comp Class @ CrossFit Aspire
Power Clean & Jerk
OTM 10

15-10-5
Power Clean & Jerks (135/95)
Muscle-ups

Thursday, December 31st

“Filthy Fifty”

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (35/25 pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45/35 pounds)
50 Good Mornings (45/35 pounds)
50 WallBalls (20/14 pound ball)
50 Burpees
50 Double-Unders

Friday, January 1st

Closed for New Years Day

Saturday, January 2nd
Hang Power Snatch + Power Snatch
OTM 10

AMRAP in 12
7 Toes to Bar
7 Power Snatches (95/65)
14 Pistols

10am Comp Class @ CrossFit DT1
Squat Snatch
EMOM for 20 minutes of:
1 squat snatch
Start at 75% and add 5 lbs every time you make the lift. Subtract 15 lbs when you miss.

For time as a 2-person team:
50 Power Cleans (165/105)
50 Overhead Squats (135/95)
50 Power Snatches (95/65)

AMRAP 7 minutes of:
3 Muscle-ups
5 Handstand Push-ups
7 Toes-to-bar

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This Week’s WODs

Posted on by Justin

Holiday Schedule
Christmas Eve: 5:30am, 6:30am, 9:30am, and 12pm
Christmas: Closed
New Year’s Eve: 5:30am, 6:30am, 9:30am, 12pm and 5:30pm ONLY
New Year’s Day: Closed
*If you really really want to work out on New Year’s Day, convince a coach to come in and run a WOD, or give you some Open Gym for a few hours!

Monday, December 21st
Hang Clean + Clean
OTM 10

21-15-9
Pull-ups
Front Squats (95/65)
Box Jumps

Tuesday, December 22nd
Hang Snatch + Snatch
OTM 10

AMRAP in 7
7 Hang Power Snatches (75/55)
7 Overhead Squats
7 Push-ups

Wednesday, December 23rd

12 Days of Christmas

Each person has 1 set of heavy dumbbells and a Kettlebell

1. Power Clean and Jerks
2. Single Arm Power Snatch
3. Thrusters
4. Pull Ups
5. Burpees
6. KB Swings
7. Sit Ups
8. Jumping Squats
9. Clapping Push Ups
10. Weighted Lunges
11. DB Push Press
12. Man Makers

To be done in the style of the “12 Days of Christmas” song.

1 … 2,1 … 3,2,1 … 4,3,2,1 …

Thursday, December 24th
Push Jerk + Split Jerk
OTM 10

4 Rounds
300m Row
30 Double Unders
7 Shoulder to Overheads (115/80)
1 Rope Climb

Friday, December 25th
Closed

Saturday, December 26th
3 Front Squats + 3 Push Presses + 3 Thrusters

3 Rounds
18 Wallballs
15 Thrusters (75/55)
12 Burpees

10am Comp Class @ CrossFit DT1
Squat Clean Thruster x 1

“Amanda”
9-7-5
Muscle-ups
“Squat” Snatches (135/95)

2008 CrossFit Games Final WOD
30 Squat Clean & Jerks (155/100)
- Squat clean thrusters also acceptable

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This Week’s WODs

Posted on by Justin

Monday, December 14th
Barbell Lunge x 12
-6 each leg, alternating
-barbell on back

At 0:00
300m Row
30 Double Unders

At 5:00
300m Row
25 KB Swings

At 10:00
300m Row
20 Box Jump Up-and-overs

At 15:00
300m Row
15 Burpees

At 20:00
300m Row
10 Man Makers

Tuesday, December 15th
Front Squat + Jerk

8-7-6-5-4-3-2-1
Power Cleans (135/95)
Front Squats
Pull-ups

Wednesday, December 16th
Deadlift 5
- 5 Ring Dips between sets

3 Rounds
11 Deadlifts (245/165)
22 Box Jumps
33 Wallballs

5:30am Comp Class @ CrossFit Aspire
Deadlift 5

10 Rope Climbs
20 Deadlifts (275/175)
30 Bar-hop Burpees
40 Box Jumps
50 Wallballs

Thursday, December 17th
Power Snatch + OHS
OTM 10×1

“Jimmer”
3 Rounds
15 KB swings
12 Power Snatches
9 Overhead Squats
6 Shoulder to Overheads
Rx (95/65)
Rx+ (135/95)

Friday, December 18th
Push Press 3

AMRAP in 12
5 CTB Pull-ups
5 HSPUs
10 Pistols (Scale to Lateral Step-ups)

Saturday, December 19th
Back Squat 3×5
@ +2.5/5 lbs vs 12/11

10-9-8-7-6-5-4-3-2-1
Lateral Plyo Push-ups
V-ups
Goblet Squats
Calorie Row

10am Comp Class @ CrossFit DT1
Back Squat 5

6 Clean & Jerks (225/155)
8 Clean & Jerks (205/145)
10 Clean & Jerks (185/135)
12 Clean & Jerks (155/105)
14 Clean & Jerks (135/95)

2 Rounds
25 Calorie Row
25 Back Squats (155/105)

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This Week’s WODs

Posted on by Justin

Monday, December 7th

“Bear Complex”
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Tuesday, December 8th
1 1/4 Front Squat x 2

“Tabata This!”
Tabata Row
- Rest 1 minute
Tabata Squats
- Rest 1 minute
Tabata Pull-ups
- Rest 1 minute
Tabata Push-ups
- Rest 1 minute
Tabata Sit-ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Wednesday, December 9th
Hang Power Snatch
OTM 10×2

4 Rounds
20 Wallballs
15 Box Jumps
10 Burpees

5:30am Comp Class @ CrossFit Aspire
Hang Power Snatch
OTM 10×2

21 Power Snatches (115/80)
21 Lateral Barbell Burpees
15 Overhead Squats (115/80)
15 Lateral Barbell Burpees
9 Squat Snatches (115/80)
9 Lateral Barbell Burpees

Thursday, December 10th
Shoulder Press 3

In teams of 4, not for time
3 Rounds
10 Bench Press (135/95)
20 Hollow Rocks
10 Bent Over Rows (135/95)
20 Good Mornings (45/35)

Friday, December 11th
Back Squat 3×5
@ +2.5/5 lbs vs 11/23

4 Rounds
7 DB Hang Squat Cleans
30 Double Unders
7 Strict Toes to Bar

Saturday, December 12th
Power Clean
OTM 15×1

“Helen”
3 Rounds
400m RUn
21 KB Swings (55/35)
12 Pull-ups

10am Comp Class @ CrossFit Aspire
Snatch
OTM 7×1 @ 80%

Power Clean & Jerk
OTM 7×1 @ 80%

“Fat Helen”
3 Rounds
400m RUn
21 KB Swings (70/45)
12 CTB Pull-ups

Hanukkah Extra Credit Gifts
Monday – 8 Muscle-ups / Ring Dips
Tuesday – 800m Run
Wednesday – 8 HSPUs
Thursday – 8 Rope Climbs
Friday – 8 Pistols
Saturday – 8 20sec plank holds (tabata)

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Ditch the Bands in December!

Posted on by Alycia

December is NO BANDS month!

If you are working on pull ups, we are going to switch things up to help you reach your goals faster. By incorporating variety, we will be working on ALL of the muscles and movements needed to get you your first pull up!

Here’s the deal, if you currently use ANY bands at all to do your pull ups in metcons, you will be switching to the options below for the next month, and keeping them in the mix after that.

If you use a GREY band or thicker, you will be switching to Ring Rows.

RING ROWS

This video shows EASIER rings rows, HARDER rings rows, and SLOPPY ring rows (don’t do these kind).
As the ring rows get easier, move your feet forward, and/or lower the rings.

- Keep your body as tight as possible
- Tip your toes up toward the ceiling
- Pull all the way to your shoulders, and lower to straight arms

If you use ORANGE or RED bands (NOT grey), please use the following options:

JUMPING PULL UPS

This video shows them done at WRIST height (area beneath wrists touch the bar when standing straight) without negative, WRIST height with negative, and HAND height.

-Arms are straight to start. Look straight ahead with chin over the bar at the top
-Position your feet directly under the pull up bar
-If you do the negative, lower slowly under your arms are straight, without feet touching the ground for support.

JUMPING PULL UPS FROM BELOW THE BAR

-Start with fingertips below the bar.
-When you grab the bar, make sure you don’t start with an excessive bend in the arms (ie: dont jump to halfway up the pull up)

BARBELL or RING FOOT SUPPORTED PULL UP

This can be done by setting up a barbell at the height of your wrists as you sit on the ground with hands above your head OR with rings at that same height. This video shows some reps at the end that are SLOPPY. Don’t do those kind!

-Keep heels on the ground as needed, and whole foot on the ground if you need more help from the legs.
-Keep hips DOWN. Resist the urge you straighten your body out like a plank. Make the movement look more like a pull up and less like a laying down ring row.

REMEMBER, no matter which option you choose to do on any give day, or how hard you decide to make them feel for yourself, there IS NO ONE WAY to get you pull up. Plenty of people have gotten them using the bands, but plenty have not. So we’re making sure that everyone gets a fair chance at seeing all the options and which work for them!

Questions? Ask Alycia, Justin or Matt. And in class, any coach can help you further modify or scale up or down or remind you of what to do.

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This Week’s WODs

Posted on by Justin

Monday, November 30th
3-5 Rounds
5 HSPUs or 30 sec handstand hold
1 Rope Climb
10 Pistols

4 Rounds
10 Pull-ups
10 Burpees
10 Jumping Back Squats (45/35)
10 Jumping Lunges

Tuesday, December 1st
Hang Clean + Clean
OTM 10

7 Rounds
7 DB Hang Power Cleans
7 DB Push Presses
7 Box Jumps

Wednesday, December 2nd
Paused Back Squat 3
3 count pause in bottom, no bounce to stand
build to a heavy set of 3

3 rounds, on the 6:00 start interval of:
500m Row
20 KB Swings
15 Goblet Squats

5:30am Comp Class @ CrossFit Aspire
Paused Back Squat 3
3 count pause in bottom, no bounce to stand
build to a heavy set of 3

5 Rope Climbs
10 Front Squats (135/95)
4 Rope Climbs
10 Front Squats (135/95)
3 Rope Climbs
10 Front Squats (135/95)
2 Rope Climbs
10 Front Squats (135/95)
1 Rope Climb
10 Front Squats (135/95)

Thursday, December 3rd
Split Stance Press x 5
- alternated with
Strict (or weighted) Pull-ups x 5

“Grace”
30 Power Clean & Jerks (135/95)
- or
“Heavy Grace”
30 Power Clean & Jerks (AHAP)

Friday, December 4th
Hang Snatch + Snatch
OTM 10

With a team of 4 people
3 Rounds
20 Calorie Row (12 calories for short people)
20 DB Hang Power Snatches (10L/10R)
20 Step Ups
12 Toes-to-bar

All four team mates start at their own station. Rotate when all members of the team are done with their reps at their station.

Saturday, December 5th
Hex Bar Deadlift 3

Knuckle Sandwich
25 Burpees
- then
3 Rounds
10 Deadlifts (275/175)
50 Double-Unders
- then
25 Burpees

10am Comp Class @ CrossFit DT1
1 Rep Max Bear Complex

4 Rounds
7 Power Snatches (135/95)
14 Pull-ups
21 Box Jumps (24/20)

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This Week’s WODs

Posted on by Justin

Monday, November 23rd
Back Squat 3×5 @ 70% of 1rm

10 Rounds
5 Pull-ups
10 Wallballs

Tuesday, November 24th
Bench Press 3×5

3 rounds, on the 7:00 start interval of:
500 meter row
21 KB Swings
15 Push-ups

Wednesday, November 25th
Touch-and-Go Deadlift 7

4 Rounds
10 Deadlifts @ 50-60%
15 Bumper Plate overhead Sit-ups
20 Bumper Plate overhead Lunges

5:30am Comp Class @ CrossFit Aspire
Touch-and-Go Deadlift 7

21-15-9
Deadlifts (225/135)
Overhead Squats (135/95)

Thursday, November 26th
Teams of 4

Appetizer
Team 2000m Row
- switch every 250m

Main Course
AMRAP in 16
Pull-ups
Front Squats (95/65)
Burpees
Rest
- 1 person per station, rotate every minute

Dessert
Team mile Run with Medball

Friday, November 27th
EMOM 15
min 1 – 3 Power Cleans
min 2 – 3 Push Jerks
min 3 – 10 Get-up Sit-ups
- use the EMOM to warm up to your metcon weight

15 – 12 – 9 – 6:
Power Cleans (135/95)
Toes to Bar
Push Jerks
Box Jumps

Saturday, November 28th
Front Squat 3

AMRAP in 12
10 Back Squats @ 50%
10 Push-ups
15 Hollow Rocks
15 Double-Unders

10:00am Comp Class @ CrossFit DT1
11.16.2015 | Monster Mash

21 Power Snatches (135/95)
15 Thrusters
9 Squat Snatches

5 Rounds
15 Wallballs (20/14)
10 Burpees
5 Muscle-ups

For time:
15 Hang Power Cleans 185/135
800m run
15 Hang Power Cleans

*Rest 5 minutes between workouts

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This Week’s WODs

Posted on by Justin

Monday, November 16th
Hang Power Snatch + Power Snatch
OTM 10

4 Rounds
15 Wallballs
12 Pull-ups
9 Hang Power Snatches (95/65)

Tuesday, November 17th
Back Squat 8

Partner WOD
10 Rounds
100m Row Sprint
5 Heavy DB Thrusters
- one person rows, while the other Thrusters
- Both partners perform each movement 10x

Wednesday, November 18th

Partner “Fight Gone Bad” – ish

Partners alternate minutes. So partner #1 does Wallballs for one minute, then partner #2 does wallballs. Then parnter #1 does KB Swings, then Partner #2 swings, etc.

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

Your score is the total number of reps you performed.

5:30am Comp Class @ CrossFit Aspire
Take 20 minutes TOTAL to work on
Overhead Squat 3
Snatch Balance 2
BTN Jerk 1

“Nate”
AMRAP in 20
2 Muscle-ups
4 HSPUs
8 KB Swings (70/45)

Thursday, November 19th
Clean & Jerk
OTM 5×2
OTM 5×1

AMRAP in 15
Power Clean & Jerk Ladder @ 50%
5 Pull-ups
10 Push Ups
15 Squats
– one Clean & Jerk to begin first round, two to begin second, three to begin third, etc.

Friday, November 20th
Overhead Squat 3
- or
Front Squat 3

21-15-9
Front / Overhead Squats (95/65)
Burpees

Saturday, November 21st
Shoulder Press 5

3 Rounds
10 Shoulder to Overhead
20 Sit-ups
30 Double-Unders

10am Comp Class @ CrossFit DT1
“Matt 16″
16 Deadlifts (275/175)
16 Hang Power Cleans (185/125)
16 Push Presses (135/95)
Run 800 meters
16 Deadlifts (275/175)
16 Hang Power Cleans (185/125)
16 Push Presses (135/95)
Run 800 meters
16 Deadlifts (275/175)
16 Hang Power Cleans (185/125)
16 Push Presses (135/95)

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

10am Food Drive WOD @ CrossFit 41 South

Teams of 3-4 people:
30 HSPU
60 Burpees
90 KB Swings
120 Push Ups
150 Sit ups
180 Double unders.

Additionally, accumulate 250 wall balls. One person chips away at the movements, one does wall balls, and the other two rest.

If you can’t do a movement, have your teammates do that one and you can do more reps of the other movements.

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This Week’s WODs

Posted on by Justin

Monday, November 9th
Power Clean & Jerk
OTM 10×1

3 x 500m Row

Tuesday, November 10th
Overhead Squat 3
- or
Front Squat 3

9,8,7,6,5,4,3,2,1
Pull-ups
KB Swings
KB Squats

Wednesday, November 11th
Veterans day
“Dave”

5 Rounds
5 Back Squats (135/95)
20 Double Unders

- Rest 2 Minutes

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

- Rest 2 Minutes

3 Rounds
5 Clean & Jerks (135/95)
1 Rope Climb

- Rest 2 Minutes

2 Rounds
5 Thrusters (135/95)
10 Bar Hop Burpees

- Rest 2 Minutes

1 Round
50 Wallballs
*Complete 10 medball lunges each time reps are broken

Why did I chose Veteran’s Day to do this WOD?

As soon as I found out that I was going to select the Coach’s WOD for November, I knew I wanted it to be on Veteran’s Day. I am proud to be a veteran myself and thought this would be a great way celebrate my own service and an opportunity to acknowledge the other veterans at CrossFit Aspire & DT1.

Why did I want to do this WOD?

This WOD consists of some of my favorite and least favorite moves paired together into some simple couplets. The barbell is a little heavier than it is in most metcons, but the reps are low to keep things moving at a faster pace. The periods of work should be all out sprints and the two minute rest should be used to recover as fully as possible.

Thursday, November 12th
Bench Press 5

2 Rounds
500m Row
25 Push Presses (95/65)
15 Pull-ups

Friday, November 13th
EMOM 15
1 – Deadlift x 3 up to working weight
2 – :20-30 sec handstand hold
3 – 10 Hollow rocks

5 Rounds
7 Deadlifts (245/165)
30 Air Squats
7 HSPUs

Saturday, November 14th
Thruster 3

Death By Burpees & Thrusters
Minute 1: Perform 1 Burpee & 1 Thruster
Minute 2: Perform 2 Burpees & 2 Thrusters
Minute 3: Perform 3 Burpees & 3 Thrusters
etc
- Use 50% of Thruster x 3

10am Comp Class @ CrossFit DT1
10 minutes to establish Snatch 1RM
10 minutes to establish Clean & Jerk 1RM

Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders

Men use 135 lb., women use 105 lb.

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This Week’s WODs

Posted on by Justin

Monday, November 2nd
Hex bar Deadlift 5

5 Rounds
5 Deadlifts (275/185)
10 Burpees

rest 5 minutes

5 Rounds
7 Toes to Bar
21 Double Unders

Tuesday, November 3rd
Power Snatch + Overhead Squat + Snatch
OTM 10×1

AMRAP in 10
15 Wallballs
10 Power Snatches (95/65)

Wednesday, November 4th
Power Clean + Front Squat + Clean
OTM 10×1

3 Rounds
10 Cleans (135/95)
15 Pull-ups
20 Box Jumps

5:30am Comp Class @ CrossFit Aspire
Power Clean + Front Squat + Clean
OTM 10×1

3 Rounds
5 Muscle-Ups
10 Cleans (135/95)
20 Box Jumps

Thursday, November 5th
Back Squat 10

5 Rounds
20 Walking Lunges
10 Lateral Plyo Push-ups
10 Plate Overhead Sit-ups

Friday, November 6th
Push Press 3

250m Row
15 Thrusters (75/55)
15 Pull-ups
250m Row
12 Thrusters
12 Pull-ups
250m Row
9 Thrusters
9 Pull-ups
- Rx+ 21-15-9

Saturday, November 7th
Barbell Lunge
12 (6 each leg, alternating)

3 Rounds
400m Run
21 KB Swings
12 Burpees

10am Comp Class @ CrossFit DT1
OTM 5×1
Snatch @ 80% of 1RM
OTM 5×1
Clean & Jerk @ 80% of 1RM

Partner Murph
1 Mile Run (alternating 400s)
20 Rounds (alternating)
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run (alternating 400s)

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