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

 

Error message

  • Deprecated function: Methods with the same name as their class will not be constructors in a future version of PHP; views_display has a deprecated constructor in require_once() (line 3190 of /home/penningt/public_html/includes/bootstrap.inc).
  • Deprecated function: Methods with the same name as their class will not be constructors in a future version of PHP; views_many_to_one_helper has a deprecated constructor in require_once() (line 113 of /home/penningt/public_html/sites/all/modules/ctools/ctools.module).

WOD

08/20/19

 

10 rounds for reps of:

 

30 seconds of burpees

Rest 30 seconds

30 seconds of dumbbell thrusters

Rest 30 seconds

 

♀ 30-lb. dumbbells

♂ 45-lb. dumbbells

Post Comments Here
Comments
Leave a Comment
08/20/19

WOD

08/19/19

12 min to find a Heavy 1 rep Strict Press

 

For Time:

800m Run

80 DU

30 Push Press 95/65

400m Run

40 DU

20 PP

 

18 min Cap (The second piece should be done with a load that you can move for 5-10 reps in a row. )

Post Comments Here
Comments
Leave a Comment
08/19/19

WOD

08/19/19

12 min to find a Heavy 1 rep Strict Press

 

For Time:

800m Run

80 DU

30 Push Press 95/65

400m Run

40 DU

20 PP

 

18 min Cap (The second piece should be done with a load that you can move for 5-10 reps in a row. )

Post Comments Here
Comments
Leave a Comment
08/19/19

WOD

08/17/19

For Time

21 DB Thrusters 50/35

400 M run

21  BJ overs  24/20"

400 Run

15 DB Thruster

400 Run

15  BJ Overs

400 Run

9 DB Thruster

400 Run

9  BJ Overs

400 Run

Post Comments Here
Comments
Leave a Comment
08/17/19

WOD

08/16/19

Front Squat 3-3-3

 

 

5 Rounds

15 Air squats

15 Burpees

15 HR Push ups

Post Comments Here
Comments
Leave a Comment
08/16/19

WOD

08/15/19

Deadlift 5X5

 

9 Min AMRAP

7 DL  135/95

7 Push Press 135/95

25 DU/30 Singles

Post Comments Here
Comments
Leave a Comment
08/15/19

WOD

08/14/19

EMOM for 8- 1 power clean

Athletes choice on weights

 

7 rounds for time

50m DB farmers carry

10m DB  walking lunge

10 dumbell burpee

Men two 50's

Women two 35s

*DB burpee begins with athlete standing tall with a DB in each hand, lower the DB to the ground, kcik your feet back so you are planked out with elbows locked out, do a push up, jump feet back to hands, stand with DB in hand- 1 rep

Post Comments Here
Comments
Leave a Comment
08/14/19

WOD

08/13/19

 

 

August Benchmark

 

Death by XX athletes choice- repeat from February

Post Comments Here
Comments
Leave a Comment
08/13/19

WOD

08/12/19

 

 

Hang Power Snatch 2-2-2

 

 

100 Overhead Squats (115/75)

*Each time you break, 10 HSPU

Post Comments Here
Comments
Leave a Comment
08/12/19

WOD

08/10/19

2 Rounds for time with a Partner

60 Cal. Row

50 Goblet Squats

40 KBS

30 KB Snatch

20 Wall Balls

 

One partner working at a time, break up however you want

Post Comments Here
Comments
Leave a Comment
08/10/19

WOD

08/09/19

16 min EMOM

min 1: 10 athletic burpee box jump overs

min 2: 20 pistols

min 3: 30 jumping lunges

min 4: 40 double unders

immediately into 1 round for time of:

10 athletic burpee box jump overs

20 pistols

30 jumping lunges

40 double unders

Post Comments Here
Comments
Leave a Comment
08/09/19

WOD

08/08/19

Partner WOD

500 - 400 - 300 - 200 - 100 Row (x2)

Partner KB Front Rack Hold (53/35)

5 burpee penalty for each drop of Kettlebells

 

 

With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.

Post Comments Here
Comments
Leave a Comment
08/08/19