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IRON CROSSFIT North Brunswick

IRON CROSSFIT NORTH BRUNSWICK 

Check out our class times, stop by or call (or facebook. or e-mail) to discuss scheduling a free baseline workout!!

You’re not getting stronger by putting it off.

 

 

Our property is located near  Wal-mart on Route 1 South in North Brunswick at

832 Ridgewood Ave, building 3-B

North Brunswick, New Jersey 08902.

We are 3.5 miles from Cook/Douglas campus and an easy drive from anyone in central new jersey!

 

Saturday, Dec. 20th

Just a heads up guys, If you’re coming from route 1 the left at rite-aid (cranberry cross)  is closed for road work.  Take the left at the next stop light, Herman ave.

Today’s WOD:

Technique – Bear Complex

Strength WOD – This is not for time, this is for tenacity and strength

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round, no dropping the bar for the whole round.

Do 5 rounds total working up to your max.

4 min. rest in between rounds.

Friday, Dec. 19th

Today’s WOD:

Strength – Strict Press

3 – 3 – 3 – 3 – 3 – 3 – 3 (work to heavy triple)

 

MetCon WOD: 10 Rounds for time

5 Handstand push ups

20 Doubles

40m Bear Crawl

Thursday, Dec. 18th

Chasing easy.

We all can fall into that bad habit.

Envying the athlete next to you because clearly it’s “easy” for them.

Wondering when it will be easy for you.

Wondering when everything will just fall into place.

But here is your wake up call – and it’s pretty brutal – there is no easy. No matter how good you are it is never easy. Not one single WOD, not one single skill, not one single PR.

It all takes practice, work, focus and drive. It takes the ability to not only face the hard but embrace it.

It takes you forgetting about easy and just working your ass off.

Someday you will look back and the times or weights or skills of today will look easy, but that is because you have grown.

The next WOD or the next lift? Nope, still wont be easy. Just faster and heavier.

Stop chasing the illusion.

 

Today’s WOD:

Strength:
Snatch Dynamics
**Warmup to 80% of 1 Rep Max, Then:

Strength WOD:
EMOM x 8 minutes
Full Snatch x 1 rep @ 80%

WOD: 15 Minute AMRAP

5 Hang Power Snatches #95/65
10 Kettlebell Swings #70/55
15 Air Squats

Wednesday, Dec. 17th

Today’s WOD:

Gymnastics:  Ring Dip Clinic
Progression, then:
Gymnastics WOD:
4 sets of 5 Ring Dips/Progressions
**15 minutes total**

Good link to post for people to read on the day of: http://www.tabatatimes.com/how-to-improve-your-ring-dips/2/

Front Rack Lunge Walk Warmup Then..

MetCon WOD: 18 Minute AMRAP
12 Lateral Burpees (over bar)
20 Front Rack Lunges (135/95)
12 Pull Ups

Tuesday, Dec. 16th

Starting in January we will have a Tuesday 7pm class!

Today’s WOD:

Mobility Clinic:
Foam Rolling – 3 minutes each
1. Calfs
2. Lats
3. Front Deltoids
4. Inner Quads
5. IT Bands
**15 minutes total**

Great article for today!

http://breakingmuscle.com/mobility-recovery/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt

MetCon WOD:
“YOU GO, I GO!!”
5 Rounds for Time with a Partner
30 Pushups
20 Wall Balls #20/15
20 Abmat Sit Ups
6 Cal Row

**Partner 1 complete a round, while Partner 2 recovers. Repeat until BOTH partners complete 5 rounds**

**If going solo, Work time = Rest time**

Monday, Dec. 15th

Keep up the hard work through these holidays !

Today’s WOD:

Strength: Power Clean Dynamics
**Warmup to 70% of 1 Rep Max, Then:
Strength WOD:
10 Minute EMOM
1 Power Clean (#135/95)
**Add #10 until failure**

MetCon WOD: 20 Minute AMRAP
20 Power Cleans #135/95
20 Double Unders
20 Box Jumps #24/20
Plank Hold (20 seconds)

Saturday, Dec. 13th

Remember Saturday Class is at 9am!

Today’s WOD:

Gymnastic skill: Candlesticks

6 sets x 5 reps

Strength – Back squat

Work up to a heavy triple

WOD: Annie
5 rounds, 50-40-30-20-10x reps
Double unders
Sit-ups

 

Friday, Dec. 12th

Today’s WOD:  “The Seven””

 Seven rounds for time of:

7 Handstand push-ups

7 Thrusters #135/95

7 Knees to elbows

7 Deadlift #245/175

7 Burpees

7 Kettlebell swings #70/55

7 Pull-ups

Thursday, Dec. 11th

Today’s WOD:

Strength: Snatch Dynamics

**Warmup to 70% of 1 Rep Max, Then:

 

Strength WOD:

EMOM x 10 minutes

Full Snatch x 3 reps @ 70% (Unbroken)

**25 minutes total**

 

MetCon WOD:

21-15-9:

Squat Snatches #95/65

Kettlebell Swings #70/55

Wednesday, Dec. 9th

Remember AM class times are now 6am/7am/9:30am

We also have an added 8pm class time tonight, 8pm classes are on Mondays and Wednesdays

Today’s WOD:

Gymnastics:

Pistols Clinic

Progression, then:

Gymnastics WOD:

4 sets of 5 Pistols/Progressions(each leg)

**15 minutes total**

 

Technique:

Bottoms up Kettlebell Walk

 

MetCon WOD:

WOD A:

10 Minute AMRAP

20 feet Bottoms up Kettlebell Walk (#45/35)

8 Toes to Bar

**Rest for 3 minutes**

WOD B:

10 Minute EMOM

7 Calorie Row


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