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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!

 

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

Monday, October 13th

Last week of the back squat program! There will be a rest/make up next week and a 1 RM test two weeks from now.

Also huge thanks to Nate and all the members that were able to help us out yesterday with the testimonials and video footage. We’ll keep you updated !

Today’s WOD:

Strength – Back Squat program

10 x 3 reps @ 85% (+15/10#)

 

WOD: 12 minute EMOM

Even min – 200m Row ( :45 time cap )

Odd min – 10 Toes to bar

Saturday, October 11th

Today’s WOD:

Skill – Handstand Push up

1 max set every 2 minutes for 10 minutes or 1-4 reps EMOM

 

WOD: “Helen” Max effort

Three rounds for time:
400m
21 KB swings 55/35
12 Pull-ups


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