856-393-0951

3 Larwin Road, Cherry Hill, NJ

WOD

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Saturday, January 31st

Posted on by Pat

Regular Classes:
Deadlift 3×3

5 Rounds
15 Wallballs
15 KB Swings
15 Push-ups

10am Comp Class @ CrossFit DT1:
Deadlift 3×3 @ 75-80% of 1RM

Every 90 seconds for 15 minutes
Power Snatch + OHS + Snatch + Snatch Balance + OHS
- chase technique here
- Start with 50% of Snatch 1RM

3 Rounds
30 Wallballs
20 KB Swings
10 HSPUs
5 Muscle-ups

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Friday, January 30th

Posted on by Pat

OTM 15×1
Clean & Jerk

2k Row Time Trial

Extra Credit:
3 x Max Strict HSPUs + Max Kipping HSPUs
- alternated with
20 Pistols (10L/10R)

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Thursday, January 29th

Posted on by Pat

OTM 10×5
Muscle-ups / Pull-ups

50 Double Unders
5 Bear Complexes (135/95)
40 Double Unders
4 Bear Complexes
30 Double Unders
3 Bear Complexes
20 Double Unders
2 Bear Complexes
10 Double Unders
1 Bear Complex

Extra Credit:
Row WODs
or
3 Rounds
1 Rope Climb
10 GHD Sit-ups
1 Rope Climb
10 GHRs

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Wednesday, January 28th

Posted on by Pat

Regular Classes:
Back Squat 2

AMRAP in 14
7 DB Front Squats
7 DB Push Presses
7 Burpee Box Jump on-and-overs

5:30am Comp Class @ CrossFit DT1:
Back Squat 2

5 Rounds
5 Front Squats (135/95)
5 Push Presses (135/95)
5 lateral Burpees Box Jump on-and-overs (24/20)

3 Rounds
250m Row
20 DB Hang Power Snatches (45/35)
10 Pull-ups

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Tuesday, January 27th

Posted on by Pat

OTM 15×1
Snatch

At the 0 minute mark…
3 Rounds
5 Snatches @ 70%
15 Wallballs

At the 10 minute mark…
3 Rounds
10 Power Clean & Jerks (same weight)
10 Wallballs

At the 20 minute mark…
3 Rounds
15 Deadlifts (same weight)
5 Wallballs

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Monday, January 26th

Posted on by Pat

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

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This week’s WODs

Posted on by Justin

Monday, January 26th
“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Tuesday, January 27th
OTM 15×1
Snatch

At the 0 minute mark…
3 Rounds
5 Snatches @ 70%
15 Wallballs

At the 0 minute mark…
3 Rounds
10 Power Clean & Jerks (same weight)
10 Wallballs

At the 0 minute mark…
3 Rounds
15 Deadlifts (same weight)
5 Wallballs

Wednesday, January 28th
Back Squat 2

AMRAP in 14
7 DB Front Squats
7 DB Push Presses
7 Burpee Box Jump on-and-overs

Thursday, January 29th
OTM 10×5
Muscle-ups / Pull-ups

50 Double Unders
5 Bear Complexes (135/95)
40 Double Unders
4 Bear Complexes
30 Double Unders
3 Bear Complexes
20 Double Unders
2 Bear Complexes
10 Double Unders
1 Bear Complex

Friday, January 30th
OTM 15×1
Clean & Jerk

2k Row Time Trial

Saturday, January 31st
Deadlift 3×3

5 Rounds
15 Wallballs
15 KB Swings
15 Push-ups

This week’s Row WODs:
6000m row @ 2kpace +:20

8 x 250m @ 2kp -:10
60 sec rest

2k Row Re-test on Friday the 30th

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Saturday, January 24th

Posted on by Pat

Regular Classes:
Hang Power Snatch 2

4 Rounds
21 Wallballs
15 Burpees
9 Hang Power Snatches (95/65)
- Hang “squat” Snatches if able

10am Comp Class @ CrossFit DT1:

Oly Prep for 1Force competition:
On the Minute
Clean + Hang Clean + Jerk
Start with (135/95) and increase the weight every minute by (10/5) pounds until failure

Metcon 1:
3 Rounds
10 HSPUs
15 Box Jumps (30/24)
50 Double Unders

Metcon 2:
21 – 15 – 9
Hang “squat” Snatches (95/65)
Wallballs
Burpees

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Friday, January 23rd

Posted on by Pat

Overhead Squat 3,3,3,3,3
Front Squat 3,3,3,3,3
Back Squat 3,3,3,3,3

7 Rounds
7 Pull-ups
7 Push-ups
7 Sit-ups

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Thursday, January 22nd

Posted on by Pat

Press 5,5,5,5,5
Push Press 3,3,3,3,3
Push Jerk 1,1,1,1,1

AMRAP in 7
7 Front Squats (95/65)
7 Bar-hop Burpees

Extra Credit:
OTM 10
Snatch @ 75-90% or 1RM

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