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RUNNIN

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Announcements

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym warm up into BLUE zone

2-4 200m run + walking lunges ORANGE zone

4-9 lap of block + air squats ORANGE zone

9-11 200m sprint + walking lunges RED zone

11-13 box jump overs ORANGE zone

13-18 lap of block + burpees ORANGE zone

18-20 box jump overs ORANGE zone

20-22 200m sprint + walking lunges RED zone

22-27 lap of block + air squats ORANGE zone

27-29 200m sprint + walking lunges RED zone

29-30 recovery

Wednesday

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Pull Ups and Handstand Push Ups

Conditioning

Metcon (Time)

7 Rounds

7 Pull Ups (Sx – Seated Ring Pull Ups or Challenging Ring Rows)

28 Double Unders (Sx – :30 of Double Attempts or 77 Singles)

7 Handstand Push Ups (Sx – Box Handstand Push)
Goal – Sub 15 minutes

Cool Down

Warm-up (No Measure)

Foam Roll Lats – 2 minutes each side

Squatting

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CrossFit Jersey City – CrossFit Kids/Teens

Warm-up

Running, hopping, jumping, tumbling and catching

Metcon (Time)

8 Rounds for Time

6 air squats

4 front squats

2 overhead squats

Game

Tic Tac Toe

Wednesday

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Announcements

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Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Pull Ups and Handstand Push Ups

Conditioning

Metcon (Time)

7 Rounds

7 Pull Ups (Sx – Seated Ring Pull Ups or Challenging Ring Rows)

28 Double Unders (Sx – :30 of Double Attempts or 77 Singles)

7 Handstand Push Ups (Sx – Box Handstand Push)
Goal – Sub 15 minutes

Cool Down

Warm-up (No Measure)

Foam Roll Lats – 2 minutes each side

Fight Gone Bad

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Announcements

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Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
This will be completed in 1:00 stations through out the gym. The only rest period is after a full round is completed, where we will all rest together.

Cool Down

Warm-up (No Measure)

Group Stretch

Heavy Day!

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CrossFit Jersey City – CrossFit

Strength

Squat Clean (Find a 1RM for the day)

We’re going to take about 25 minutes to build up to a heavy max for the day. We’ll start with some warm up sets and slowly build up together.

If you are getting very heavy, please use the blue pads in the morning classes for dropping.

Strength

Warm-up (No Measure)

3×10: Leg throws with a partner

Power thrills, but speed Kills

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Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – Weightlifting Club

Week 9 of this Cycle!

Weightlifting

Warm-up

We will start today’s workout by working on Hip Mobility & Overhead Squat positions

You and your partner will grab a barbell and a (purple, red, or green) band.

Will mobilize with:

Banded Liftoff

Banded Hip Pull

Banded Pulls

Barbell in a Back Rack Position

2 sets of 10 strict presses with the Barbell

5 reps of 1/4 Squat Snatch Balance

5 reps of 1/2 Squat Snatch Balance

5 reps of Full Squat Snatch Balance

Power Snatch (E1.5MOM10.5)

Next, we will do 5 working sets of 5 reps at 70% of your 1 RM P. Snatch.

We will build up to 70% as follows:

Set 1: 50% x 5

Set 2: 60% x 5

Sets 3-7: 70% x 5

Weighted Dumbbell Step Ups (EMOM10)

Next we will do box steps ups with dumbbells.

Novice – 20/10

Beginner – 30/20

Intermediate – 40/30

Advanced – 50/40

3 reps per leg every minute on the minute for 10 minutes.

Body BURN!

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Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – BURN!

Metcon (Calories)

0-1 — Jumping jacks BLUE

1-2 — Lunges BLUE

2-3 — Mountain climbers GREEN

3-5 — Jog around gym GREEN

5-7 — Burpees ORANGE

7-8 — Lunges GREEN

8-9 — High knees in place ORANGE

9-11 — Run around gym ORANGE

11-13 — Sprint length of gym RED

13-14 — Jog around gym ORANGE

14-15 — Lunges GREEN

15-16 — Jumping lunges ORANGE

16-18 — Burpees RED

18-20 — Jog around gym ORANGE

20-22 — Sprint length of gym RED

22-23 — Lunges GREEN

23-24 — Jumping lunges ORANGE

24-25 — Jog around gym ORANGE

25-27 — Sprint length of gym RED

27-28 — Lunges GREEN

28-30 — Meditate

Frusters

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CrossFit Jersey City – CrossFit

Metcon (Time)

In teams of 2

For time

5,000m row (alternate every 500m)

While partner 1 is rowing, partner 2 is performing 15 thrusters (Sx – 45/35, Rx – 65/45, CRx – 75/55)
Goal 20-25 minutes

Choose a weight for the thrusters that you can do in a max of 2 sets

Run day

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Announcements

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Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

Run 400 meters

Rest 1 minute

Run 800 meters

Rest 2 minutes

Run 1,200 meters

Rest 3 minutes

Run 1600 meters
Scaled:

Run 300 meters

Rest 1 minute

Run 600 meters

Rest 2 minutes

Run 900 meters

Rest 3 minutes

Run 1200 meters

Goal – 20-28 minutes

Time to work on that endurance! Come today and get some work it. Going to be a great work out.