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Push it

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

30 Single Arm Overhead Lunges (Sx – 30/20, Rx – 40/30, CRx – 40+/30+)

100 Double Unders (Sx – 2 minutes of attempts)

50 Russian Kettlebell Swings (Sx – 35/26, Rx – 53/35, CRx – American Swings)

30 Pull Ups (Sx – 30 Ring Rows, CRx – 15 Bar Muscle Ups)

50 Russian Kettlebell Swings

100 Double Unders

30 Single Arm Overhead Lunges
Goal – Sub 20 minutes

Cool Down

Warm-up (No Measure)

2 Rounds

10 Air Squats

10 Press Ups

Strawberries & Cream

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 row warm up BLUE zone

2-3 burpees GREEN zone

3-4 slam balls GREEN zone

4-6 row ORANGE zone

6-7 burpees ORANGE zone

7-8 slam balls ORANGE zone

8-9 lunges in place RECOVERY

9-13 400m run + burpees ORANGE zone

13-14 250m row sprint RED zone

14-15 very slow row RECOVERY

15-16 250m row sprint RED zone

16-17 very slow row RECOVERY

17-19 250m row sprint RED zone

19-23 400m run + burpees ORANGE zone

23-24 lunges in place RECOVERY

24-25 slam balls ORANGE zone

25-26 burpees ORANGE zone

26-28 row ORANGE zone

28-29 slow row RECOVERY

29-30 take a knee RECOVER back into BLUE/GREY zone

Pulling Power

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Weight)

Teams of 2

300m Row Sprint

20 Deadlifts (Sx – 135/95, Rx – 185/125, CRx – 225/155)

300m Row Sprint

15 Deadlifts

300m Row Sprint

10 Deadlifts

300m Row Sprint

5 Deadlifts
Rest 3 minutes after each round is completed.

The goal is to have a 1-2 second increase on your split time each round. Start around an 80% sprint pace for the first round. This workout is deceiving. Proper form on the deadlifts is very important.

Cool Down

Warm-up (No Measure)

3 Rounds

6 Scorpions

7 Press Ups

8 Lunges

WLC – May 18, 2017

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CrossFit Jersey City – Weightlifting Club

Week 2 of this Cycle!

Weightlifting

Clean Liftoff (5×5)

Clean Pull from the Floor to Knee. Position on Knee should depend on each athlete and where they initiate 2nd Pull.
We will start with a general warmup and work bar path using Clean Liftoffs. The key will be keeping the barbell close.

100% of your 1RM for 5 sets of 5

2 Power Clean + 2 Front Squats + 2 Push Jerks (EMOM10)

Every minute for 10 minutes, you will complete 2 Power Clean followed by 2 F. Squats, followed by 2 Push Jerks.

Your working weight will be 65% of your 1RM C&J.

Complete 1-2 warmup sets prior to starting the EMOM.

Half a Mary

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CrossFit Jersey City – Gymnastics

Skill

Warm-up (No Measure)

Handstand Push Ups

Pistols

Pull Ups

Conditioning

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
We’ll be doing 10 minutes only

Scaling Options:

HSPU – Kick Ups or Box HSPU

Pistols – Modified Pistols

Pull Ups – Box Pull Ups with one leg

BRUN

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CrossFit Jersey City – BURN!

Metcon (No Measure)

Thursday May 18

0-2 jog around gym warm up into BLUE zone

2-4 200m run + walking lunges

4-9 lap of block + air squats

9-11 200m sprint + walking lunges

11-13 box jump overs ORANGE zone

13-18 lap of block + burpees

18-20 box jump overs ORANGE zone

20-22 200m sprint + walking lunges

22-27 lap of block + air squats

27-29 200m run + walking lunges

29-30 recovery