Tuesday, October 30, 2012
4:00 WOD only today.
Strength
Deadlift
Conditioning
With a 12 minute clock,
100 Double unders
AMRAP of:
7 Deadlift (225#/155#)
25 Burpees
Monday, October 29, 2012
9:30 Session is on!!
Obviously everyone’s safety is our main concern, but if you live nearby, have the day off of work and have made all of your storm preparations, then come in for a Hurricane WOD at 9:30am. As of 11:00pm, forecasters predict the tropical storm force winds to begin affecting our area around noon so anyone who decides to come should be able to be back home before that.
At this time the 6:30pm session is cancelled, but keep checking this post and our Facebook page for updates. If you loose access to the internet, call the gym.
Sunday, October 28, 2012
Partner WOD
For time:
100 Power cleans (75#/55#)
400m Run
100 Front squat (75#/55#)
400m Run
100 Push press (75#/55#)
400m Run
100 Back squat (75#/55#)
400m Run
Saturday, October 27, 2012
Track WOD at Passaic Valley High School today. 12:00 only.
Click on the map for directions.
3 Rounds for time of:
50m Walking lunge
100m Broad jump
250m Run
Thursday, October 25, 2012
30-20-10 reps of:
Thrusters (95#/65#)
KB swings (55#/35#)
Row (calories)
Rope climb (3-2-1)
Tuesday, October 23, 2012
Skill / Strength
Front squat
21-15-9 reps of:
Overhead squats (95#/65#)
Burpees
Sunday, October 21, 2012
5 Rounds for time of:
15 Hand release push ups
20 Box jumps (24″/20″)
25 Sit ups
