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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!

 

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

Saturday, October 18th

Today’s WOD:

Skill work  – Your weakest movement

15 minutes to work on anything you’ve been struggling with

Double unders ? Full cleans? Snatch? Pull up strength?

 

WOD:  Double Tabata :40 seconds work , :20 second Rest

1 Tabata round – Sprints

1 Tabata round – Ab mat sit ups

1 Tabata round – Hammer Strikes

1 Tabata round – Push ups

1 Tabata round – Jump Squats

 

 

Friday, October 17th

Today’s WOD:

Strength – push press

20 rep max test

or Back squat program

 

WOD: 5 Rounds for time

7 Deadlifts 185/135

14 Bar facing burpees

20 one arm KB swings (ten per side/Russian )

Thursday, October 16th

Today’s WOD:

Strength – Clean & Jerk

work to 1 rep max (rep scheme on the board)

or

7 sets x 3 reps  work to a challenging set of 3

 

WOD: 16 Minute AMRAP

7 Strict pull ups

10 clean and jerks @ 65-70%

15 Wall Balls 20/15

Wednesday, October 15th

Congrats to Kevin last night on completing his first muscle up!

Today’s WOD:

Warm  up – 6 minute Partner AMRAP

Partner A – Holds Plank

Partner B – Sprints to other end to complete 10 Ab mat sit ups , then switch.

 

WOD: For Time

50 Doubles

25 Box Jumps

50 KB Swings 70/55

25 OH lunges 45/35

50 Russian Twists

25 OH lunges 45/35

50 KB Swings 70/55

25 Box Jumps

50 Doubles

There will be a time cap

Tuesday, October 14th

Remember we have a new class time at 9 am mon/tue/wed

Today’s WOD:

Skill – Rowing Technique

Skill – Muscle ups

Technique / Transitions / Pulling and Dip strength

 

WOD: 5 Rounds for time

3 Muscle ups (scaled options 3 transitions or 9 ring rows)

6 push press 155/105

9 front squats 155/105


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