Blog Search

Leg BURN

By: 0

CrossFit Jersey City – BURN!

Metcon (Calories)

0-3 jumping jacks warm up into BLUE ZONE up to 65%

3-7 rower into GREEN ZONE

7-10 rower into ORANGE ZONE max 85%

10-13 box step ups back into GREEN ZONE

13-16 rower into ORANGE ZONE

16-18 row sprint RED ZONE

18-20 box step ups back into ORANGE ZONE

20-22 60’ sprints of gym in RED ZONE

22-24 walk around gym back into ORANGE ZONE

24-26 row sprint RED ZONE

26-30 box step ups cool down

Jumpin

By: 0

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

Sx – 75 V-Ups

Rx – 100 V-Ups

CRx – 125 V-Ups

***Top of every minute – 20 Jumping Lunges (Sx – 12 Jumping Lunges)***

— Rest 3 minutes —

Sx – 500 Singles or 4 minutes of Double Attempts

Rx – 300 Double Unders

CRx – 75 Triple Unders

***Top of every minute – 10 Push Ups (Sx – 5 Push Ups)***

Mobility

Warm-up (No Measure)

Calve/Ankle Mobility

Ab Smash

Front Squats

By: 0

CrossFit Jersey City – CrossFit

Mobility

Warm-up (No Measure)

Front Rack Mobility

Strength

Front Squat (Find a 5RM)

Time Cap – 20 Minutes

Conditioning

Metcon (Time)

20-15-10

Front Squats (Sx – 75/55, Rx – 115/75, CRx – 135/95)

Hang Power Cleans

Time Cap – 10 minutes
Early Morning Classes – No Dropping

BackBURNer

By: 0

CrossFit Jersey City – BURN!

Metcon (Calories)

0-3 jog around gym warm up BLUE zone

3-4 super marios GREEN zone

4-8 burpees/mountain climbers (alternate each minute) ORANGE zone

8-9 take a knee

9-11 jog around gym ORANGE zone

11-14 shuttle sprints 2 lengths of gym, tag next person RED zone

14-15 take a knee

15-17 side shuffle lengths of gym ORANGE zone

17-21 burpees/mountain climbers (alternate each minute) ORANGE zone

21-23 shuttle sprints 2 lengths of gym, tag next person RED zone

23-24 take a knee

24-25 jumping jacks ORANGE ZONE

25-26 jumping lunges RED ZONE

26-28 jog around gym ORANGE ZONE

28-30 walk around gym COOL DOWN

WLC – March 19, 2017

By: 0

CrossFit Jersey City – Weightlifting Club

Week 11 of this Cycle.

Weightlifting

Power Snatch + 2 Overhead Squats (EMOM10)

We will start with empty barbell drill for Overhead Squats.

Then we will add weight and work position and technique for P. Snatch and OHS.

1 rep = Power Snatch + 2 OHS

Round 1-10: 65% x 1 reps

Once we complete this, we work on OHS.

Finisher

Mobility

St EMOMs Day

By: 0

CrossFit Jersey City – CrossFit

Warm-up (No Measure)

Handstand Push-Ups
Spend 15 minutes working on being upside down – strict/kipping HSPU, box HSPU, handstand holds, wall walks, shoulder taps etc

Metcon (No Measure)

3 rounds: EMOM6

21 Air Squats (Sx – 18)

18 Russian KBS (Sx – 15)

15 Slamballs (Sx – 12)

12 Assault Bike cals/Ski-erg cals/GHD sit ups (Sx – 9)

9 Dumbbell Strict Press (Sx – 6)

3 Wall Walk (Sx – 2)

Rest 2 minutes between rounds
you’ll use the bike, erg and GHD just once each across all rounds