licensed CrossFit affiliate since 2012
55 Route 31 South | Pennington NJ 08534

 

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WOD

10/23/19

Push Press 2-2-2

 

 

12 min AMRAP

10 Deadlifts 135/95

10 Box Jumps 24/20

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10/23/19

WOD

10/22/19

7 min EMOM

10 Power Cleans , same weight across sets

Rest 4 min

7 rounds Every 1:45  increasing weight across sets

1 DL + 1 Hang Squat Clean

1 DL + 3 Shrugs + 1 Thruster

 

4 Rounds

7 Clean and Jerk 135/95

5 bar facing burpees

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10/22/19

WOD

10/21/19

Gymnastics Skill Work

 

8 Rounds

10 DB Reverse Lunges holding DB at your sides

10 Ring Rows

60 Double Unders

*athletes choice on weight

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10/21/19

WOD

10/19/19

For time:

Run 1,600 meters

9 thrusters

Run 800 meters

15 thrusters

Run 400 meters

21 thrusters

 

♀ 75 lb. ♂ 115 lb.

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10/19/19

WOD

10/18/19

OPEN WORKOUT

 

Workout 20.2

Complete as many rounds as possible in 20 minutes of:

 

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

 

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

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10/18/19

WOD

10/17/19

EMOM for 10- 2  Power Cleans

 

3 rounds for time of:

15 hang power cleans

Row 500 meters

Plank hold for time equal to row time

 

♀ 75 lb. ♂ 115 lb.

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10/17/19

WOD

10/16/19

24 min EMOM

1- 20 Reverse lunges

2- 200m Run

3- 1 Rope Climb

4- 10 DB Snatches 50/35

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10/16/19

WOD

10/15/19

Deadlift- 3X3

 

 

On the Minute x 16 (8 Rounds):

Odd Minutes – 15 KBS 53/35

Even Minutes – 3 Deadlifts

Athlete’s choice on loading.

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10/15/19

WOD

10/14/19

On the 4:00 x 5 Rounds:

9 Burpee Box Jumps (24/20)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Bike or Row (15 for men, 12 for women)

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10/14/19

WOD

10/12/19

Teams of 3

For Time (30 Minute Cap):

60 Push Press 95/65

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

100 Lateral Barbell Burpees

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

60 Push Press 95/65

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10/12/19

WOD

10/11/19

OPEN WOD 20.1

 

10 ROUNDS 

8 Ground to Overhead  95/65 

10 Bar Facing Burpees

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10/11/19

WOD

10/10/19

Pendlay Row  3-3-3

 

3 Rounds For Time

400 Meter Run

21 Burpees

 

 

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10/10/19