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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!

 

Thursday, October 30th

Today’s WOD:

Roll out – Hamstrings/IT band/Quads

Mobility – Wrists

 

Pre-wod: 12 minutes AMRAP

20 Overhead lunges 45/35

20 Doubles

20 Second Wall Sit

 

WOD:  “Diane”

21 – 15 – 9

Dead lift 225/155

Handstand Push ups

Wednesday, October 29th

Today’s WOD:

Strength – Strict Pull ups

5 sets x 7 reps unbroken (or weighted)

 

Skill – L – sits

Accumulate as much time in the L-sit as possible in 10 minutes

 

WOD: 15 minute EMOM
2  Deadlift 155/105
2  Hang power clean
2  Push press

Tuesday, October 28th

Today’s WOD:

WOD A. 5 rounds for time

20 reps kb swings 70/55

Rest 30 seconds

10 Goblet Squats 70/55

Rest 30 seconds

10 Ring Rows

Rest 30 seconds

Between WODS mandatory 2 minute rest

WOD B. 2 Rounds for time

15 Burpees

400m run (max effort)

Time cap for completing both WODS – 40 minutes

Monday, October 27th

Back Squat 1 Rep Max  today! It’s time to test all that Squat work we’ve been doing. We’ll be spending most of the class today working up to a 1 Rep Max. Even if you haven’t finished all the weeks we’ll still retest it today. There will be a make up day later this week for anyone unable to make it today.

Today’s WOD:

Strength – Back Squat

Test 1 Rep Max (rep scheme on the board)

 

WOD: Buy in – 50 Doubles

AMRAP 12 minutes
5 Box jumps (24/20 inch)

7 Toes to bar

9 Push-ups

 

Saturday, October 25th

“The Strongest Steel is forged from the Hottest Fires”

Today’s WOD:

Skill/Technique – Clean and Jerk

 

Partner WOD

Teams of 2, must split work evenly

1 round
50x Handstand push-ups

10x Clean and jerks 185/125

100x Ab mat sit ups

10x Clean and Jerks 185/125

200x Double Unders

10x Clean and Jerks 185/125

50x Chest to bar pull ups

Friday, October 24th

Today’s WOD:

Skill – Turkish Get Ups

work up to heaviest set of 2 per side

2 – 2 – 2 – 2 – 2

 

WOD: 6 Rounds

5 Deadlifts 265/205 (or 85% of max)

10 Burpees

Cash out – 800m Run (you’re only running once)

 

After WOD 10 minutes of Stretching/rolling out

Thursday, October 23rd

Great job yesterday on those full cleans! Tough WOD

Today’s WOD:

Warm up / Stretch

Strength – Strict Press

5 sets x 3 reps @ 85% of 1 RM

or

Work up to 1 Rep Max if you don’t have one.

 

WOD: 16 minute AMRAP

10 Hand Release Push ups

15 Box Jumps

20 Kettle bell Swings 70/55

Wednesday, October 22nd

“Success isn’t owned, It’s leased.And Rent is due every day” – J.J. Watt

Todays WOD:

Warm up/mobility

WOD: 10 Rounds for time

5 Full cleans 155/105
10 Toes to bar
25 Double unders

Time Cap – 40 minutes

 

Tuesday, October 21st

Today’s WOD:

Skill – Overhead Squat

work up to 3 sets x 5 reps @ 65% (focus on depth and form)

 

WOD:

Cash in : 50 Cal Row

5 rounds  for time

7 Ring Dips

14 Wall Balls

Cash Out: 50 Russian Twists

Monday, October 20th

Today’s WOD:

Mobility work – Hips

Skill – Squat clean thrusters

5 – 5 – 5 – 5 – 5 (moderate weight)

 

WOD: “Mary”

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 Pistol squats, alternating
15 Pull-ups


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