• Workout of the Day

    WARM UP

    1. Foam Roll

    2. Stretch

    CONDITIONING

    1 mile run

    1200m run

    800m run

    400m run

    1:1 work/rest ratio


  • Workout of the Day

    WARM UP

    1. 500m Row

    2. 3 Rounds of:

    10 Sumo Deadlift High-Pulls

    10 Kettlebell Swings

    10 Sit Ups

    STRENGTH

    Thrusters

    2-2-2-1-1

    CONDITIONING

    Every Minute On the Minute (EMOM) for 12 minutes

    10 Pull Ups

    15 Toes to Bar

    10 Wall balls

    *0-1 min = pull ups

    1-2 min = T2B

    2-3 min = wall balls

    3-4 min = pull ups

    Continue this pattern for 12 minutes


  • Workout of the Day

    Since classes last night were cancelled so we could attend the CrossFit Night at the Trenton Thunder game, tonight's class will not be an Open Gym and there will be a posted workout.

    WARM UP

    1. 1000m Row

    2. Dynamic Warm Up (On Whiteboard)

    3. Burgener Warm Up

    CONDITIONING

    5 Rounds For Load

    7 unbroken sets of:

    1 Power Clean

    1 Front Squat

    1 Push Press

    1 Back Squat

    1 Push Press

    *Each of the 5 movements is a repetition. Complete all 5 reps for 1 set or sequence. Do this 7 times, unbroken (without letting go of the bar, or resting it on the ground) for 1 round. Complete 5 unbroken rounds. Increase the weight and rest as needed between each round. Score is max weight used for your 5th unbroken round.

     



     

  • Workout of the Day

    SCHEDULE ANNOUNCEMENT: There will be no classes tonight due to the Trenton Thunder CrossFit Night

    WARM UP

    1. Foam Roll

    2. Stretch

    CONDITIONING

    1 mile run

    1200m run

    800m run

    400m run

    1:1 work/rest ratio


  • Workout of the Day

    WARM UP

    Athlete's choice

    STRENGTH

    PRIMEVAL Total

    Back Squat 1RM

    Shoulder Press 1RM

    Deadlift 1RM

    Bench Press 1RM

  • Workout of the Day

    WARM UP

    100 Single Unders

    20 Kettlebell Swings

    20 Sit Ups

    20 Hand Release Push Ups

    20 Ring Rows

    STRENGTH

    Shoulder Press

    5-5-5-5-5

    CONDITIONING

    4 Rounds For Time of:

    10 Double Kettlebell Cleans

    8 Chest to Bar Pull Ups

    6 Push Ups

    10 Single Arm Ring Rows (alternating)


  • Workout of the Day

    WARM UP

    100 Single Unders

    20 Kettlebell Swings

    20 Sit Ups

    20 Hand Release Push Ups

    20 Ring Rows

    STRENGTH

    Shoulder Press

    5-5-5-5-5

    CONDITIONING

    4 Rounds For Time of:

    10 Double Kettlebell Cleans

    8 Chest to Bar Pull Ups

    6 Push Ups

    10 Single Arm Ring Rows (alternating)


  • Workout of the Day

    WARM UP

    1. 400m Jog

    2. Dynamic Warm Up (On Whiteboard)

    3. Mobility Work

    a. Hips

    b. Adductors

    c. Ankles

    STRENGTH

    Sumo Deadlift High Pull

    5-5-5-5-5

    CONDITIONING

    For Time:

    50 Cal Row

    40 Deadlifts (135#/95#)

    30 Wall Balls (20#/14#)

    20 Lemon Squeezers

    10 Pistols

    5 Burpees

     

  • OPEN GYM

     

  • Workout of the Day

    WARM UP

    1. 3 Rounds of:

    30 Single Unders

    10 KB Snatches

    10 Push Ups

    10 Sit Ups

    2. Mobility work w/ band

    STRENGTH

    Bench Press

    5-5-5-5-5

    CONDITIONING

    5 Rounds of:

    25 secs on / 30 secs off

    1. Hang Power Clean

    2. Hand Release Push Ups

    3. Pull Ups

    4. Ball Slams


  • Workout of the Day

    WARM UP

    1. Interval Rowing

    1000m @ 70% Effort 

    Rest 2 mins

    750m @ 80% Effort

    Rest 1 min 30 secs

    500m @ 90% Effort

    Rest 1 min

    250m @ 100% Effort

    2. 1 Round of:

    40 Squats

    30 Sit Ups

    20 Push Ups

    10 Pull Ups

    3. Mobility work w/ Band

    STRENGTH

    Overhead Squat

    5-5-5-5-5

    CONDITIONING

    As Many Rounds As Possible in 10 minutes of:

    5 Handstand Push Ups

    10 Knees to Elbows

    15 Kettlebell Swings 


  • Schedule Announcement

    There will be no Open Gym today. Sorry for any inconvenience.

     Here is an at home workout:

    As Many Rounds As Possible in 20 minutes of:

    20 walking lunges

    20 situps

    20 pushups

    20 squats


     


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