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3 Larwin Road, Cherry Hill, NJ

WOD

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Wednesday, August 24th

Posted on by Justin

Bench Press 3×5
-alternated with
Pendlay Row 3×5

15 Pull-ups
20 Push-ups
75ft Walking Lunges
800m Run
75ft Walking Lunges
20 Push-ups
15 Pull-ups

Extra Credit Work:
Endurance:
Air Bike
50, 40, 30, 20, 10 Cal
-1 min rest between intervals

Oly/Strength:
Weighted Pull-ups 5×3

Skill Development:
Ring Dip / Muscle-up practice

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Tuesday, August 23rd

Posted on by Justin

Back Squat 4×2 @ 75-80%
1 x Max Reps
(5lbs more than last week)

2 Rounds
25 Wallballs
500m Row
400m Run

Extra Credit Work:
Oly/Strength:
Hang Clean 7×1 @ 80%

Skill Development:
5 Rounds
1 Rope climb
10 Pistols

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Monday, August 22nd

Posted on by Justin

Hang Power Snatch OTM 5×2
Power Snatch OTM 7×1

CrossFit Open 11.1
AMRAP in 10
30 Double-unders
15 Power Snatches (75/55)

Extra Credit Work:
Endurance:
Row
10 x 200m Row
- rest :30 sec

Skill Development:
3 x Max Strict HSPUs + Max Kipping HSPUs

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This Week’s WODs

Posted on by Justin

Monday, August 22nd
Hang Power Snatch OTM 5×2
Power Snatch OTM 7×1

CrossFit Open 11.1
AMRAP in 10
30 Double-unders
15 Power Snatches (75/55)

Tuesday, August 23rd
Back Squat 4×2 @ 75-80%
1 x Max Reps
(5lbs more than last week)

2 Rounds
25 Wallballs
500m Row
400m Run

Wednesday, August 24th
Bench Press 3×5
-alternated with
Pendlay Row 3×5

15 Pull-ups
20 Push-ups
75ft Walking Lunges
800m Run
75ft Walking Lunges
20 Push-ups
15 Pull-ups

Thursday, August 25th
Overhead Squat 3
- or -
Front Squat 3

OTM 15
Min 1: 100m Row
Min 2: 10 Pistols
Min 3: 15 KB Swings

Friday, August 26th
Power Clean & Jerk 1

3 Rounds
10 Power Clean & Jerks (135/95)
400m Run

Saturday, August 27th
Thruster 3

AMRAP in 14
7 Pull-ups
7 Burpee Box Jumps
7 Thrusters (95/65)

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Friday, August 19th

Posted on by Justin

Front Squat 3

5 Rounds
200m Row
200m Run
10 DB Hang “squat” Cleans

Extra Credit Work:
Endurance:
Air Bike
10 minutes for calories

Skill Development:
3 Rounds
15 GHD Sit-ups
20 Pistols
30 Double-Unders

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Thursday, August 18th

Posted on by Justin

Push Jerk + Split Jerk

10 Rounds
3 Shoulder to Overhead @ 60%
6 Wallballs

Rx+ 3 Power Clean & Jerks

Extra Credit Work:
Endurance:
Row
OTM 10 x 100m Sprint

Skill Development:
OTM 10×5
Strict / Weighted Pull-ups

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Wednesday, August 17th

Posted on by Justin

50ft Farmer’s Walk
3 Rounds
350m Row
15 Box Jumps
10 Burpees
- 1 min rest

Extra Credit Work:
Endurance:
Air Bike
50, 40, 30, 20, 10 Cal
1:1 work:rest

Oly/Strength:
Hang Power Clean
OTM 7×2 @ 80% of Clean 1RM

Skill Development:
5 Rounds
1-2 Rope CLimbs
10 Pistols

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Tuesday, August 16th

Posted on by Justin

15 Overhead Squats / 10 Pull-ups
15 Squat Snatches / 10 Pull-Ups
15 Front Squats / 10 Pull-Ups
15 Squat Cleans / 10 Pull-Ups

Rx (95/65)

Extra Credit Work:
Endurance:
Run
3 x 800m Run
1:1 work:rest

Oly/Strength:
Pendlay Row 5×5
- alternated with
DB Bench 5×10

Skill Development:
AMRAP in 5
Burpee Muscle-ups

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Monday, August 15th

Posted on by Justin

Back Squat 4×2 @ 75-80%
1 x Max Reps
(5lbs more than last week)

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

Extra Credit Work:
Endurance:
Row
5 x 400m Row @ 2k Pace
- 1:00 rest

Oly + Skill:
EMOM 20
Odd minutes: 1 Snatch @ 70-80% of 1RM
Even minutes: 1 Rope Climb

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This Week’s WODs

Posted on by Justin

Monday, August 15th
Back Squat 4×2 @ 75-80%
1 x Max Reps
(5lbs more than last week)

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

Tuesday, August 16th

15 Overhead Squats / 10 Pull-ups
15 Squat Snatches / 10 Pull-Ups
15 Front Squats / 10 Pull-Ups
15 Squat Cleans / 10 Pull-Ups

Rx (95/65)

Wednesday, August 17th
50ft Farmer’s Walk

3 Rounds
350m Row
15 Box Jumps
10 Burpees
- 1 min rest

Thursday, August 18th
Push Jerk + Split Jerk

10 Rounds
3 Shoulder to Overhead @ 60%
6 Wallballs

Rx+ 3 Power Clean & Jerks

Friday, August 19th
Front Squat 3

5 Rounds
200m Row
200m Run
10 DB Hang “squat” Cleans

Saturday, August 20th
Deadlift 5

3 Rounds
10 Pull-ups
15 Push-ups
20 Sit-ups
400m Run

Rx+
5 MUs / 10 HSPUs

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