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Farmers and Waiters

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-3 mins row/assault bike warm up BLUE ZONE up to 65%

3-6 mins row/assault bike GREEN ZONE

250m row/20cal assault bike ORANGE ZONE max 85%

200m farmer carry GREEN ZONE

250m row/20cal assault bike ORANGE ZONE

50m each arm waiter carry GREEN ZONE

250m row/20cal assault bike ORANGE ZONE

250m row/20cal assault bike RED ZONE

200m farmer carry GREEN ZONE

50m each arm waiter carry GREEN ZONE

250m row/20cal assault bike ORANGE ZONE

250m row/20cal assault bike RED ZONE

200m farmer carry GREEN ZONE

OPTIONAL

250m row/20cal assault bike ORANGE ZONE

250m row/20cal assault bike RED ZONE

200m farmer carry GREEN ZONE

Metcon (Calories)

0-3 mins row/assault bike warm up BLUE ZONE up to 65%

3-6 mins row/assault bike GREEN ZONE

250m row/20cal assault bike ORANGE ZONE max 85%

200m farmer carry GREEN ZONE

250m row/20cal assault bike ORANGE ZONE

50m each arm waiter carry GREEN ZONE

250m row/20cal assault bike ORANGE ZONE

250m row/20cal assault bike RED ZONE

200m farmer carry GREEN ZONE

50m each arm waiter carry GREEN ZONE

250m row/20cal assault bike ORANGE ZONE

250m row/20cal assault bike RED ZONE

200m farmer carry GREEN ZONE

250m row/20cal assault bike ORANGE ZONE

250m row/20cal assault bike RED ZONE

200m farmer carry GREEN ZONE

50m each arm waiter carry GREEN ZONE

If you complete the above in less than 25 mins, do this:

250m row/20cal assault bike RED ZONE

400m farmer carry COOL DOWN

WLC – March 2, 2017

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CrossFit Jersey City – Weightlifting Club

Week 9 of this Cycle.

Weightlifting

Power Clean & Push Jerk (E1.5MOM15)

1 Power Clean, followed by 1 Push Jerk
We will start with empty barbell Jerks Drills using PVC pipes.

Then we will add weight and work to some moderate touch-n-go reps.

Round 1-4: 50% x 4 reps

Round 4-10: 60% x 4 reps

Finisher

Mobility

Cleans

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CrossFit Jersey City – CrossFit

Strength

Clean (Build up to a heavy squat clean)

EMOM10: 1 Squat Clean

Work with a partner to keep barbells to a minimum

Morning Classes – No Dropping Please

Conditioning

Metcon (Time)

This will be run in two heats.

1 Power Clean (Sx – 95/65, Rx – 135/95)

1 Toes to Bar (Sx – Hanging Knee Raises)

2 Power Cleans

2 Toes to Bar

3, 3, 4,4,..etc… up to 10,10.

Time Cap – 10 Minutes – Choose scales that allow you to complete this in less then that
Morning Classes – No Dropping Please. That means choose a weight that you can control the entire time

Sled Day

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CrossFit Jersey City – CrossFit

Strength

Metcon (Weight)

AMRAP10 – Two Teams

Alternating Sled Push. Increase in weight throughout

Conditioning

Metcon (Time)

3 Rounds

25 American KBS (Sx – 35/26, Rx – 53/35, CRx – 70/53)

20 Cal Row (Sx – 15 Cals)

15 HSPU (Sx – Box HSPU, Rx – Head to Ground)

Mobility

Warm-up (No Measure)

Low back and Hamstring Stretch

Post 17.1 Mayhem

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CrossFit Jersey City – CrossFit

Mobility

Warm-up (No Measure)

Lots of stretching to get 17.1 out of your system

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team Cindy – Teams of 2 – Alternating Rounds

AMRAP20

5 Pull Ups (Sx – Ring Rows)

10 Push Ups (Sx – Box Push Ups)

15 Air squats

Cool Down

Warm-up (No Measure)

20 Scorpions

NOT 17.1!

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CrossFit Jersey City – BURN!

Metcon (Calories)

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

3-7 rower/assault bike GREEN ZONE

7-10 rower/assault bike ORANGE ZONE max 85%

10-13 box step ups back GREEN ZONE

13-16 rower/assault bike ORANGE ZONE

16-18 row/assault bike sprint RED ZONE

18-20 box jumps back ORANGE ZONE

20-22 60’ sprints of gym RED ZONE

22-24 walk around gym ORANGE ZONE

24-26 row/assault bike sprint RED ZONE

26-30 box step ups cool down

CrossFit Games Open 17.1

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CrossFit Jersey City – CrossFit

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes