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Heavy Day

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Announcements

This Thursday Only: Double Under Seminar from 6-8pm. Gymnastics/WLC canceled. Open gym from 5-6pm

CrossFit Jersey City – CrossFit

Strength

Back Squat (3-10)

You’ll build up to a heavy set of 3, then back off to a heavy set of 10 for your next immediate set

Conditioning

Metcon (AMRAP – Reps)

Tabata: Bottom-to-Bottom Overhead Squat with a PVC Pipe. Nope, you don’t need a barbell for this… and you don’t want one.

Tuesday

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Announcements

This Thursday Only: Double Under Seminar from 6-8pm. Gymnastics/WLC canceled. Open gym from 5-6pm

CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP20

25 Push Ups

25 Box Jumps

400m Run
Goal – Stay consistent as possible

Scaling Options

– Box Push Ups, Knee Push Ups

– Box Jump Height should be more then manageable

Strength

Warm-up (No Measure)

Collect 30 Strict Toes to Bar

Monday

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Announcements

This Thursday Only: Double Under Seminar from 6-8pm. Gymnastics/WLC canceled. Open gym from 5-6pm

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

21-15-9

Power Clean

Push Jerk

Calorie Row

Goal – Sub 12 minutes
Rx – For the barbell weight, you should be able to complete at least 10 reps unbroken. Lighter and faster is better then heavier and slower today. This is deceiving. (We’ll be getting heavier on Wednesday)

If class is larger, you’ll complete the workout in teams of two as 42-30-18, alternating reps as needed.

Morning Class – NO DROPPING

Dip-Squeeze

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Announcements

This Thursday Only: Double Under Seminar from 6-8pm. Gymnastics/WLC canceled. Open gym from 5-6pm

CrossFit Jersey City – CrossFit Kids/Teens

Warm-up

Warm-up (No Measure)

Power Ball Game

Practice

Dip – Squeeze – Drop – Stand

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP8

2x Sprint

5 Dip-Squeeze-Drop-Stand 6# (Sx ~ 4#)

5 jumping jacks

P. Clean Ladders!

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – Weightlifting Club

Week 10 of this Cycle!

Weightlifting

Warm-up

We will start today’s workout by getting our heart rates up.

General Warmup

Row 100m x 3 rounds

Row 50m x 3 rounds

Drills & Mobility

Jump Up/Jump Down

Stretching the Front Rack Position (in the rack)

Power Clean (E1/2MOM40 (20 minutes))

We will max out your P. Clean

In groups of 4 – we will build the bar 5 pounds per round.

You are allowed a maximum of 3 failed attempts at any weight.

You can not advance to the next weight unless you clear the previous weight.

Fall BURN!

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym BLUE

2-3 low box jumps w/rebound GREEN

3-7 500m row then push ups to box GREEN

7-8 burpees ORANGE

8-9 lunge in place RECOVERY

9-10 burpees ORANGE

10-11 low box jumps w/rebound ORANGE

11-15 500m row then abmat situps GREEN

15-18 250m row ORANGE + 250m row RED

18-19 lunge in place RECOVERY

19-22 250m row ORANGE + 250m row RED

22-23 burpee box jumps RED

23-24 lunge in place RECOVERY

24-27 500m row sprint RED

27-28 lunge in place RECOVERY

28-30 meditate

Partner Fun…?

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

Teams of 2

4 Rounds

50 Overhead Squats

25 Syncro Situps
OHS – Alternate as needed

Rx – You should be able to complete at least a set of 10 reps with your weight. Light and fast today. Partners are ideally using the same weight.

Goal – Sub 30 minutes

Friday

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Reps)

AMRAP10

3 Burpee over the bar

3 Deadlifts (Sx – 135/95, Rx – 155/135, CRx – 225/155)

6, 6

9, 9

continue this pattern for 10 minutes
Goal – Deadlift weight should be manageable for at least 10 reps unbroken

Strength

Warm-up (No Measure)

400m Farmers Carry – Carry something heavy in each hand

P. Snatch Ladders!

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – Weightlifting Club

Week 10 of this Cycle!

Weightlifting

Warm-up

We will start today’s workout by working on some quick mobility.

Row Warmup

100m x 10 rounds

Muscle Snatch

Snatch Balance

Power Snatch (EMOM20)

We will max out your P. Snatch

In groups of 4 – we will build the bar 5 pounds per minute.

You are allowed a maximum of 3 failed attempts at any weight.

You can not advance to the next weight unless you clear the previous weight.