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3 Larwin Road, Cherry Hill, NJ

WOD

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This week’s WODs

Posted on by Justin

Monday, November 24th
Back Squat 2

3 Rounds
10 Power Cleans (115/80)
10 Pull-ups
- rest 2 minutes
3 Rounds
8 Front Squats
8 Toes to Bar
- rest 2 minutes
3 Rounds
6 “squat” Cleans
6 Burpees

Tuesday, November 25th
Push Press 3

AMRAP in 20
in Teams of 3
9 Box Jump on-and-overs
9 Calorie Row
9 Thrusters (77/55)
- rotate when all 3 people have completed their reps

Wednesday, November 26th
Deadlift 3 @ 75% of 1RM
- Pause 1-3 seconds between reps
- Focus on set-up position
- don’t go heavier, these should be perfect reps.

“Knuckle Sandwich”
25 Burpees
- then
3 Rounds
10 Deadlifts
50 Double-Unders
- then
25 Burpees

Thursday, November 27th
In Teams of 3
2000m Row – Switch every 333m
“Karen” – 150 Wallballs
100 Pull-ups
75 Overhead Squats (95/65)
50 Power Snatches
3 Burpees

Friday, November 28th
OTM 15
Power Clean & Jerk

“Grace gets personal”
30 Power Clean & Jerks @ 65% of 1RM

Saturday, November 29th
Back Squat 10

1000 Meter Row
40 Pull-Ups
30 Thrusters (95/65)
20 Bar-hop Burpees

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Saturday, November 22nd

Posted on by Pat

Regular Classes:

Shoulder Press 1

“Partner Jack”
in teams of 2:
AMRAP in 20
20 Push Presses (115/80)
20 KB Swings (53/35)
20 Box Jumps (24/20)

10am Comp Class @ CrossFit DT1:

Every 30 seconds for 4 minutes
1 “squat” Snatch @ 80% of Snatch 1RM
- rest 2 minutes
AMRAP in 2
“squat” Snatches @ 80% of Snatch 1RM

“Partner Jack”
in teams of 2:
AMRAP in 20
20 Push Presses (115/80)
20 KB Swings (53/35)
20 Box Jumps (24/20)

“Gymnastics skill session”
Pick the two skills you need to improve on the most
HSPUs
Handstand Walks
Muscle-ups
Pistols
Pull-ups
Ring Dips
etc
Spend 15 minutes working on both.

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Friday, November 21st

Posted on by Pat

OTM 15
1 “squat” Clean + 1 Front Squat
Start light, finish heavy

AMRAP in 12
30 Double Unders
20 Wallballs
10 Deadlifts (185/125)

Extra Credit:
3 x Max HSPUs
3 x 10 GHD Sit-ups

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Thursday, November 20th

Posted on by Pat

“Filthy Thirty with Pulls”
30 Box Jumps
30 Jumping Pull-ups
30 Kettlebell Swings (25/35 pounds)
30 Walking Lunges
30 Knees to Elbows
30 Push Presses (35/45 pounds)
30 Good Mornings (45/35 pounds)
30 WallBalls (14/20 pound ball)
30 Burpees
30 Double-Unders
*between each movement, perform 5 Pull-ups or one Muscle-up

Extra Credit:
10 Rounds
1 “squat” Snatch @ 65% of your 1RM Snatch
20 Double Unders

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Wednesday, November 19th

Posted on by Pat

Regular Classes:
Push Press + Push Jerk + Split Jerk 1

1000m Row
50 Thrusters 45/35
40 Mountain Climbers
30 Air Squats
20 Lunges
10 Jumping Air Squats

5:30 am Comp Class @ CrossFit Aspire:
Power Clean + Clean + Front Squat + Push Press + Push Jerk + Split Jerk 1

15-12-9-6-3
Push Press (95/65)
Pull-ups

1000m Row
50 Thrusters 45/35
40 Mountain Climbers
30 Air Squats
20 Lunges
10 Jumping Air Squats

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Tuesday, November 18th

Posted on by Pat

Back Squat 3

“2009 Rocky Mountain Regionals WOD 2″

3 Rounds

10 CTB Pull-ups
10 Front Squats (165/105)
10 Burpees

Extra Credit:
Not For time
3 Rounds
Max Strict HSPUs + Max Kipping HSPUs
10 GHD Sit-ups
10 GHRs

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Monday, November 17th

Posted on by Justin

OTM 15
Power Snatch 1

AMRAP in 20
in Teams of 3
1 Cal Row, 1 DB Snatch, 1 DB Thruster
2 Cal Row, 2 DB Snatches, 2 DB Thrusters
3 Cal Row, 3 DB Snatches, 3 DB Thrusters
4,4,4 … etc
- Continue to climb as high as possible
- Rotate when all 3 people have completed their reps

Extra Credit:
3 Rounds
20 Barbell Lunges, alternating (75/55)
10 Overhead Squats
2 Rope Climbs

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This week’s WODs

Posted on by Justin

Monday, November 17th
OTM 15
Power Snatch 1

AMRAP in 20
in Teams of 3
1 Cal Row, 1 DB Snatch, 1 DB Thruster
2 Cal Row, 2 DB Snatches, 2 DB Thrusters
3 Cal Row, 3 DB Snatches, 3 DB Thrusters
4,4,4 … etc
- Continue to climb as high as possible
- Rotate when all 3 people have completed their reps

Tuesday, November 18th
Back Squat 3

“2009 Rocky Mountain Regionals WOD 2″
10 CTB Pull-ups
10 Front Squats (165/105)
10 Burpees

Wednesday, November 19th
Push Press + Push Jerk + Split Jerk 1

1000m Row
50 Thrusters 45/35
40 Mountain Climbers
30 Air Squats
20 Lunges
10 Jumping Air Squats

Thursday, November 20th

“Filthy Thirty with Pulls”
30 Box Jumps
30 Jumping Pull-ups
30 Kettlebell Swings (25/35 pounds)
30 Walking Lunges
30 Knees to Elbows
30 Push Presses (35/45 pounds)
30 Good Mornings (45/35 pounds)
30 WallBalls (14/20 pound ball)
30 Burpees
30 Double-Unders
*between each movement, perform 5 Pull-ups or one Muscle-up

Friday, November 21st
OTM 15
1 “squat” Clean + 1 Front Squat
Start light, finish heavy

AMRAP in 12
30 Double Unders
20 Wallballs
10 Deadlifts (185/125)

Saturday, November 22nd
Shoulder Press 1

“Partner Jack”
in teams of 2:
AMRAP in 20
20 Push Presses (115/80)
20 KB Swings (53/35)
20 Box Jumps (24/20)

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Saturday, November 15th

Posted on by Pat

Regular 8, 9 & 10am classes:
Deadlift 5

4 rounds on the 5 minute start interval of:
300m Row
15 KB Swings
10 Pull-ups

10am Comp class @ CrossFit DT1:
10 minutes of Power Cleans
- as a warm-up for
Deadlift 5 (aim for perfect technique, no bouncing, pause between reps)

3 Rounds
30 Wallballs
15 Power Cleans (135/95)

Partner WOD
8 x 250m Row (4 per partner, alternating)
AMRAP
15 KB Swings
10 Pull-ups
- One partner rows while the other AMRAPs

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Friday, November 14th

Posted on by Pat

At the 0 minute mark…
AMRAP in 5
5 Push Presses (95/65)
5 Toes to Bar

At the 10 minute mark…
AMRAP in 5
5 Push Jerks (115/80)
5 V-ups

At the 20 minute mark…
AMRAP in 5
5 Split Jerks (135/95)
5 Sit-ups

Extra Credit:
OTM 10
Power Snatch + OHS

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