2011-09-29 Wod

11min AMRAP

1 Handstand Walkup

2 Bear Complexes, 115/85#

3 Clapping Pushups

2011-09-28 Wod

400m Run

3 Rounds:

  4 push Jerks, 155/115#

  12 Ring Dips

400m Run

2011-09-27 Wod

8min AMRAP


Buy In: 40 Wallballs, 20/14#


Then: 20 Abmat Situps
         20 Overhead Lunges, AHAP


After 8 total minutes, rest 1min then:



8min AMRAP


Buy In: 40 Wallballs, 20/14#


Then: 20 Abmat Situps
         20 Overhead Lunges, AHAP

2011-09-26 Wod

16-12-8-4


Snatch, 75/55#
Pullups
KB Swings, 1.5/1.0pd


Shuttle sprint at the top of every 2nd minute

2011-09-24 Wod

4 Rounds:

12 Overhead Squat, 115/85#

8 HSPU

400m run

2011-09-23 Wod

Top of every min for 15 min:

5 Hang Power Clean, 135/95#

20 Double Unders

2011-09-22 Wod

30 Deadlifts, 185/135#
10 Box Jumps, 24/20"
20 DL
20 BJ
10 DL
30 BJ

2011-09-21 Wod

8x200m Sprint

Start a 200m sprint at the top of every 3rd min. Less than 3sec deviation between sprints or else... "motivational consequence" to follow.

2011-09-20 Wod

5x3 Back Squats at 85% 1RM

2011-09-19 Wod

4 Rounds:

MBC, 20/14#

Pullups

Air Squats

SDLHP, 75/55#

Each movement is performed for 45 seconds and there is a 15 second break between each movement. (Ex: After 45secs of SDLHP, the next round (starting with MBC) starts after the 15sec break)

Score is total number of reps at the end of the 4 rounds

2011-09-16 Wod

21-15-9
Thrusters, 95/65#
Dips
T2B

2011-09-15 Wod

15 min AMRAP:


8 HPS, 85/65#
7 Bar Facing Burpees
150m Sprint

2011-09-14 Wod

5 Rounds:


15 Front Squats, 95/65#
30 Double Unders

2011-09-13 Wod

600m Run

40 Wallballs, 20/14#

400m Run

20 KB Swings, 1.5/1.0 pd

200m Run

10 HSPU

200m Run

20 KB Swings

400m Run

40 Wallballs

600m Run

Happy Patriot's Day!

It may seem a bit jarring to associate September 11th with the word 'happy' but what better way to honor and remember those who lives were lost on that day back in 2001 than to celebrate life for the profound yet simplistic reason that you have life today.

Be happy that you have an extra day to tell your family and friends that you love them.

Be happy that you live in a nation that actively promotes, upholds, and defends the freedom and liberties that citizens of other nations do not have.

Be happy that you can practice the religion of your choosing without fear of fatal repercussions.

Whatever the reason - just be happy so that you can fully enjoy life in the present and as the present that it truly is.

Please pray for the families and friends of those who lost a loved one 10 years ago today - while the sting of that loss may not be as strong as it once was, a dull ache remains to consistently remind them of a life that has been irrevocably changed.

Happy Patriot's Day

Grand Opening September 13th!

No more wet shoes or bugs in your mouth! Come wod indoors at:

615 Morris Ave

Springfield, NJ

Get directions to the new location here and fill out the contact form to find out how to get $100 off your membership!

2011-09-08 Wod

4 rounds:

200m sprint
12 alternating lunges
50m bear crawl
12 air squats
50m bear crawl
12 burpees

2011-09-01 Wod

Every Minute on the Minute for 5 Minutes
30 DU
Every Minute on the Minute for 5 Minutes
20 KB Swings, 1.5/1.0pd
Every Minute on the Minute for 5 Minutes
10 Pushups