Call Us: (908) 840-4922

WOD

16
Nov

Friday 11/17/2017

Teams of 2
AMRAP 20
10 Dumbbell Hang Clean and Jerk
10 Box Jump Overs (20/20)

*1 partner completes a full round while the other partner rests

16
Nov

Thursday 11/16/2017

AMRAP 4
27 Sit-ups
21 Deadlifts (225/155)
Max Calorie Row

Rest 4:00

AMRAP 4
27 Sit-ups
21 Deadlifts (185/135)
Max Calorie Row

Rest 4:00

AMRAP 4
27 Sit-ups
21 Deadlifts (135/95)
Max Calorie Row

Box Brief – CFPH Friendsgiving dinner is tomorrow night!

13
Nov

Tuesday 11/14/2017

Strength: Squat Clean

Conditioning: 21-15-9
Power Cleans (115/80)
Burpee Over Bar

Box Brief – CFPH Friendsgiving will be this Friday at 6:00pm! Write your name on the sheet in the box and write what you are bringing! Family welcome!!

13
Nov

Saturday 11/11/2017

“Wade”
5 Rounds
11 Dumbbell Snatches (50/35)
12 Single Arm Dumbbell Thrusters (50/35)
11 Strict Pull-ups

*11 snatches and 12 thrusters total. Switch hands as needed to complete the reps.

*If you have a Wade’s Army t-shirt, please wear it to your WOD today!

This WOD is in honor of Wade, and a fundraiser for Neuroblastoma. You can still donate and buy a t-shirt at www.wadesarmy.org!

13
Nov

Friday 11/10/2017

Teams of 3
AMRAP 8
4 Sandbag Zercher Lunge
1 Wall Jump Over
4 Sandbag Zercher Lunge
1 Wall Jump Over

Rest 3:00

Teams of 3
AMRAP 8
Bike Sprint

Rest 3:00

Teams of 3
AMRAP 8
Power Snatch (95/65)

8
Nov

Thursday 11/09/2017

Strength: EMOM 10
Minute 1: 10 Deadlifts (225/155)
Minute 2: 9 Deadlifts (225/155)
Minute 3: 8 Deadlifts (225/155)
Minute 4: 7 Deadlifts (225/155)

Minute 5: 6 Deadlifts (245/165)
Minute 6: 5 Deadlifts (245/165)
Minute 7: 4 Deadlifts (245/165)

Minute 8: 3 Deadlifts (275/185)
Minute 9: 2 Deadlifts (275/185)
Minute 10: 1 Deadlift (275/185)

Core: 5 Rounds
0:30 Sit-ups
0:30 Plank
0:30 Russian Twist
0:30 Rest

Box Brief – During all sessions this Saturday, we will be doing the Wade’s Day WOD! Please wear your Wade’s Army shirt if you have one!

1 2 3 12