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

 

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WOD

06/19/18

EMOM for 8, 2-3 Sumo Deadlift 

Deadman Walking
5 RFT
250m Run
20 Sit Ups
20 Push Ups
20 Walking Lunges

 

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06/19/18

WOD

06/18/18

Jackie - June  Benchmark

1,000 Meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups

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06/18/18

WOD

06/16/18

With a team of 3 and a 45 min time cap
The 5th Mountain- courtesey of Village Crossfit
For Time:
100 Burpees
1 Mile Run
100 Air Squats
1 Mile Run
100 Sit-Ups
1 Mile Run
100 Push-Ups
1 Mile Run
100 Pull-Ups
1 Mile Run
*everything is split, partners can work at the same time

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06/16/18

WOD

06/15/18

10 min EMOM : 10 Wall Balls + 6 Burpees 

5 Rounds
500m Row
5 BW Bench Press

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06/15/18

WOD

06/14/18

Strength: Build to heavy 3 rep back squat

WOD: 21-15-9
Hang Squat Clean 135/95
Box Jump

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06/14/18

WOD

06/13/18

21 EMOM
1 min: 3 Front squats
2 min: Row cals (13/10)
3 min: 8 GHD situps

 

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06/13/18

WOD

06/12/18

Strength: Push Jerk 3-3-3

4 rounds for time:
400m Run
7 Deadlifts 155/105
7 Hang power cleans 155/105
7 Push jerks 155/105

 

 

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06/12/18

WOD

06/11/18

5 Rounds of Tabata (8 per) – No Rest in between
*alternating between the 2 movements each round, score is lowest # 
Round 1) Jump Squats and sit ups

Round 2) Mountain climbers (fast) and Bicycles

Round 3) Athletic Burpees and Plank Walks

Round 4) Plank Jacks and Crab Alternating Toe Touches

Round 5) Plank Hold and Superman’s

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06/11/18

WOD

06/09/18

4 rounds each for time
50 Air Squats
40 Ab mat Sit Ups
30 Russian KBS 53/35

*Rest 3 minutes between rounds

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Saturday, June 9, 2018 - 09:44
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06/09/18

WOD

06/08/18

Strength: Front Squats: 3-3-3-3-3 First set at 70%. Add each set 

WOD: Then with a 12 min Clock:
2k Row
In remaining time As Many Rounds As Possible of:
30 Double Unders
10 Burpees

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06/08/18

WOD

06/07/18

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (95/65)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (75/55)

 

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06/07/18

WOD

06/06/18

Open GYM- Make up a missed WOD or work on a lift/skill

 

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06/06/18