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Toes to Row

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Toes to Bar

Conditioning

Metcon (AMRAP – Reps)

AMRAP4

500m Row (Sx – 400m Row)

Max V-Ups (Sx – Sit Ups)

Rest 90 seconds

AMRAP4

500m Row (Sx – 400m Row)

Max Toes to Bar (Sx – Hanging Knee Raises)

Rest 90 seconds

AMRAP4

500m Row (Sx – 400m Row)

Max V-Ups (Sx – Sit Ups)

Rest 90 seconds

AMRAP4

500m Row (Sx – 400m Row)

Max Toes to Bar (Sx – Hanging Knee Raises)

Heavy Day

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Strength

Deadlift (5-4-3-2-1)

Work in teams of 2 so we can conserve barbells and plates.

Warm Up Sets VS Working Sets

Warm Up sets are exactly what they sound like, you are warming up your deadlift by adding some weight.

So you are completing warm up sets of 5 reps until it becomes challenging, then that will be your first working set of 5. Some of you may increase once you reach your first challenging set, some of you may stay at the same weight. The goal is to keep your form consistent regardless of weight.

Rest at least 2 minutes between your working sets to allow for recovery. We want you to put all you have into these deadlifts! Get heavy!

Strength

Warm-up (No Measure)

400m Farmer’s Carry. As heavy as possible.

Monday

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

4 Rounds – Teams of 2

8 Power Snatches (Sx – 75/55, Rx – 95/65, CRx – 115/85)

16 Push Ups (CRx – Handstand Push Ups)

8 Squat Snatches (Sx – Power Snatches)

24 Pull Ups (Sx – Ring Rows, CRx – Chest to Bar)
Goal – Under 20 minutes

PVC & Me Part Deux

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CrossFit Jersey City – Weightlifting Club

Week 2 of this Cycle!

Weightlifting

Snatch Transistion (8×4)

Starting with the Barbell in a high hang position, the athlete will need to move under as quick and straight as possible.
We will start with a general warm-up.

From there we will work on proper transition using the Snatch Transition Drill.

We will spend a total of 20 minutes working on Snatch Transitions.

Squat Snatch from the Blocks (5×5)

Next, we will do 5 sets of 5 of Block Squat Snatchess building upon what we did in the first part of class.

E2MOM10

5 Sets of 5 reps

70% x 5 reps x 5 sets

I’d rather be tubing

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CrossFit Jersey City – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP30 – Teams of 2

30 Slamballs

30 Toes to Bar (Sx – Hanging Knee Raise)

30 American Kettlebell Swings (Something heavy)

100 Double Unders (Sx – 2 minutes of double under attempts or 200 single unders)
Pace Setter – 200m Run

Partner picks up where the other partner left off

Deads

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

5 Rounds

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

25 Wallballs (Sx – 14/10, Rx – 20/14)
Goal – Around 15 minutes

Cool Down

Warm-up (No Measure)

2 Rounds

10 Good Mornings with a PVC

10 Deep Lunges

High Fives all around!

Kids wednesday

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit Kids/Teens

Metcon (AMRAP – Rounds and Reps)

AMRAP in a given amount of time of

8 DB Box step ups

6 Shoulder press (on top of the box)

4 Renegade rows

PVC & Me

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CrossFit Jersey City – Weightlifting Club

Week 2 of this Cycle!

Weightlifting

Clean Transitions (8×4)

Starting with the Barbell in a high hang position, the athlete will need to move under as quick and straight as possible.
We will start with a general warm-up.

From there we will work on proper transition using the Clean Transition Drill.

We will spend a total of 20 minutes working on Clean Transitions.

Squat Clean from the Blocks (5×5)

Next, we will do 5 sets of 5 of Block Squat Cleans building upon what we did in the first part of class.

E2MOM10

5 Sets of 5 reps

70% x 5 reps x 5 sets