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WOD

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Tuesday, February 24th

Posted on by Pat

HSPUs & Pistols

AMRAP in 20
in Teams of 3
10 DB Snatches (5L/5R)
10 Calorie Row
10 Heavy KB Swings
- rotate when all 3 people have completed their reps

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Monday, February 23rd

Posted on by Pat

30 reps for time of:
Thrusters (135/95)

At the ten minute mark…
30 reps for time of:
Snatches (135/95)

At the 20 minute mark…
30 reps for time of:
Clean and Jerks (135/95)

Each rounds has a 7 minute time cap. Choose a weight that will allow you to finish in under 7 minutes and maintain good technique across all 3 lifts. Your score is the total time.

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This Week’s WODs

Posted on by Justin

Monday, February 23rd

30 reps for time of:
Thrusters (135/95)

At the ten minute mark…
30 reps for time of:
Snatches (135/95)

At the 20 minute mark…
30 reps for time of:
Power Clean and Jerks (135/95)

Each rounds has a 7 minute time cap. Choose a weight that will allow you to finish in under 7 minutes and maintain good technique across all 3 lifts. Your score is the total time.

Tuesday, February 24th
HSPUs & Pistols

AMRAP in 20
in Teams of 3
10 DB Snatches (5L/5R)
10 Calorie Row
10 Heavy KB Swings
- rotate when all 3 people have completed their reps

Wednesday, February 25th
Back Squat 2×5, 1xMax Reps

5 Rounds
6 Front Squats
9 Pull-ups
12 Box Jumps

Thursday, February 26th
OTM 10×3/5
Muscle-ups / Pull-ups

AMRAP in 9
3 HSPUs
6 Push Presses (95/65)
9 Burpee Box Jump on-and-over

Friday, February 27th

OTM 15×1
Snatch

AMRAP in 12
10 DB Snatch + Lunge (5L,5R)
10 DB Thrusters (5L,5R)
10 DB Goblet Squats
10 V-ups

Saturday, February 28th

Back Squat 1rm

3 Rounds on the 5 minute start interval
400m Row
15 Front Squats (95/65)
10 Burpees

Single Leg Extra Credit:

Day 1:
DB Step-ups
3 x 24 (12L/12R, alternating)

3 x 8 Barbell Bulgarian Split Squats Right
alternated with
3 x 8 Barbell Bulgarian Split Squats Left

Day 2:
40 Pistols (20L/20R, alternating)
4 x 10 DB Lunges (5L/5R)(not walking)

Day 3:
Barbell Reverse Lunges
4 x 16 (8L/8R, alternating)

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Saturday, February 21st

Posted on by Pat

Regular Classes:
Push Press 3

“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.

10am Comp Class @ CrossFit DT1:
OTM 7
Snatch x 1 @ 80-85% of 1RM

Touch-and-go Power Clean + Push Press 3+3
- take 12 minutes to establish a heavy set of 3 TNG Power Cleans + 3 Push Presses

“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

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Friday, February 20th

Posted on by Pat

Deadlift 3

“Diva”
~deadlifts & double unders~
AMRAP in 8
2 Deadlifts
25 Double Unders
4 Deadlifts
25 Double Unders
6,8,10,12 Etc .. Until time expires

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Thursday, February 19th

Posted on by Pat

Back Squat 2×5, 1xMax Reps

10,9,8,7,6,5,4,3,2,1
Pull-ups
KB Swings
Goblet Squats

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Wednesday, February 18th

Posted on by Pat

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

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Tuesday, February 17th

Posted on by Pat

5 Rounds of
:30 of work followed by :30 of rest of the following exercises:
Wall-balls (20/14)
KB Swings (53/35)
Box Jumps
Push Presses (75/55)
Row (Calories)
Rest

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Monday, February 16th

Posted on by Justin

Back Squat 2×5, 1xMax Reps

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

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This week’s WODs

Posted on by Justin

Monday, February 16th
Back Squat 2×5, 1xMax Reps

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

Tuesday, February 17th

5 Rounds of
:30 of work followed by :30 of rest of the following exercises:
Wall-balls (20/14)
KB Swings (53/35)
Box Jumps
Push Presses (75/55)
Row (Calories)
Rest

Wednesday, February 18th
“Bear Complex”
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Thursday, February 19th
Back Squat 2×5, 1xMax Reps

10,9,8,7,6,5,4,3,2,1
Pull-ups
KB Swings
Goblet Squats

Friday, February 20th
Deadlift 3

“Diva”
~deadlifts & double unders~
AMRAP in 8
2 Deadlifts
25 Double Unders
4 Deadlifts
25 Double Unders
6,8,10,12 Etc .. Until time expires

Saturday, February 21st
Push Press 3

“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.

Single Leg Extra Credit:

Week 3

Day 1:
4 x 10 DB Reverse Lunges (5L/5R)
3 x 10 Barbell Good Mornings

Day 2:
7 x 3 High Box Jumps
- Be explosive, but don’t be risky. Choose a box you can 100% not miss

3 x 8 DB Single-leg Romainian Deadlifts Right Leg
- alternated with
3 x 8 DB Single-leg Romainian Deadlifts Left Leg

Day 3:
Barbell Lunges
4 x 16 (8L/8R, alternating)

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