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It’s a beautiful morning for……

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym warm up into BLUE zone up to 65%

2-3 single unders in BLUE zone up to 70%

3-4 low box jumps w/rebound into GREEN zone

4-9 lap of block @ 75% then burpees in ORANGE zone

9-10 slow lunges lactate flush

10-11 burpees in ORANGE zone

11-12 low box jumps w/rebound into ORANGE zone

12-17 lap of block @ 75% then burpees in ORANGE zone

17-18 burpee box jumps into RED zone

18-19 slow lunges lactate flush

19-24 lap of block @ 75% then burpees in ORANGE zone

24-25 burpee box jumps into RED zone

25-26 slow lunges lactate flush

26-28 200m sprint + burpees RED zone

28-29 slow single unders lactate flush

29-30 slow lunges lactate flush

Muscle Deads

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CrossFit Jersey City – CrossFit

Strength

Warm-up (No Measure)

Muscle Up Strength

If you are still working on the strength for pull ups and dips, complete the following…

Collect 30 Strict Pull Ups and 30 Strict Dips. Superset to sets of 5 reps.

If you are proficient at Muscle Ups, you’ll complete the following strength set.

5 sets:

2 Kips Swings

1 Muscle Up + 1 Dip

1 Muscle Up + 1 Dip

2 Kip Swings

The goal here is to become more efficient at your kip swing so you can string more muscle ups together in the future

Conditioning

Metcon (Time)

7-6-5-4-3-2-1

Ring Muscle Ups (Sx – Double the reps of pull ups or ring rows)

Deadlifts (Sx – 135/95, Rx – 185/135, CRx – 245/170)
Deadlifts should be at a challenge weight for the set of 7, almost to the point where you cannot complete it.

***Morning Classes – No Dropping***

Strength

Warm-up (No Measure)

Collect 90 seconds in an Arch position

Collect 90 seconds in a Hollow positions

Stations

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Double and Triple Under Drills

If you are proficient at doubles, you’ll complete the following reps unbroken.

10-20-30-40-50-40-30-20-10

If you can complete over 100 doubles unbroken, then you’ll complete triple unders instead.

5-10-15-20-15-10-5

Conditioning

Metcon (AMRAP – Reps)

5 Rounds – 1 minute per station

Double Unders (Sx – Double Under Attempts, CRx – Triple Unders)

American Kettlebell Swings (Sx – 35/26, Rx – 53/35, CRx – 70/53)

Calorie Row (CRx – Calorie Assault Bike)

Rest
Score – Total reps if you want to keep track, otherwise just go today!

Cool Down

Warm-up (No Measure)

Collect 50 Banded Good Mornings

Leg Day

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CrossFit Jersey City – CrossFit

Strength

Front Squat (E2MOM20: 2 Reps)

Every 2 minutes for 20 minutes: 2 Reps at 95% of 3RM

After each set, hold a hollow position for 20 seconds

Conditioning

Metcon (2 Rounds for reps)

Double Tabata

Burpees to a plate

Airsquats

You will alternate between movements for 8 minutes.

:20 of burpees

:10 of rest

:20 of air squats

:10 of rest

Repeating that cycle for 8 minutes.

Today we will score the lowest number of reps during the burpees and airsquats. For example, if during the first seven rounds of burpees you complete 7 reps each time, but on the eighth round you complete only 5, your score for the burpees is 5.
Goal – Consistent rounds

WLC – June 18, 2017

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CrossFit Jersey City – Weightlifting Club

Week 6 of this Cycle!

Weightlifting

Overhead Squat (3×3)

We will start with a general warm-up and work a tempo overhead squat with a 3 second descent, 3 second hold, and 1 second ascent.

Warmup

50%x3

60% x 3

70%x3x3

Power Snatch (E1.5MOM9)

Every 90s for 9 minutes, you will complete 2 Power Snatch with a 3 second pause in your power position.

Rounds 1-2: 60%

Rounds 3-4: 67.5%

Rounds 5-6: 75%

Happy Father’s Day

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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

17-18 250m row sprint RED zone

18-19 lunges in place RECOVERY

19-23 400m run + burpees ORANGE zone

23-24 slam balls ORANGE zone

24-25 burpees ORANGE zone

25-27 row ORANGE zone

27-28 slow row RECOVERY

28-30 RECOVER back into BLUE/GREY zone

That’s Dumb…

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

Teams of 2 – Alternate as needed

400m Single Arm Dumbbell Carry

100 Dumbbell Hang Snatches

100 Single Arm Dumbbell Push Press

400m Single Arm Dumbbell Carry
Sx – 35/20, Rx – 50/35, CRx – 70/50

Goal – Sub 20 Minutes

Strength

Warm-up (No Measure)

400m Farmers Carry – Teams of 2: Alternate with a partner and choose some heavy weights!