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Clean it

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CrossFit Jersey City – CrossFit

Strength

Clean (Build to a heavy squat clean)

15 minutes. Morning Classes, please use the blue crash pads if you are getting very heavy

Conditioning

Metcon (Time)

21 Squat Cleans (Sx – 75/55, Rx – 95/65, CRx – 135/95)

42 Push Ups (Sx – Banded Push Ups or Knees)

15 Squat Cleans

30 Push Ups

9 Squat Cleans

18 Push Ups
Goal – 10 minutes

Morning Classes – please control the weight to the floor

Cool Down

Warm-up (No Measure)

Couch Stretch – 90 seconds per leg

Tuesday

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Muscle Up Work

5 sets: 2 Kip Swings, 1 Transition, 1 MU, 2 Kip Swings

Sx – 6×5 Muscle Up Transitions on the low rings

Conditioning

Metcon (AMRAP – Reps)

AMRAP10

3 Pull Ups (Sx – Kip Swings or Ring Rows, CRx – 2 Muscle Ups)

3 Box Jumps Overs

6 Pull Ups (CRx – 4 Muscle Ups)

6 Box Jumps Overs

9 Pull Jumps (CRx – 6 Muscle Ups)

9 Box Jumps Overs

etc…

Continue adding 3 reps to each movement for 10 minutes

Cool Down

Warm-up (No Measure)

Tataba – Hollow Holds

Sumos and Squats

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CrossFit Jersey City – CrossFit Kids/Teens

Metcon (No Measure)

Warm Up – Row Bowling

50m row

For every meter over/under

round 1 – 3 for 1 air squats

round 2 – 2 for 1 push ups

round 3 – 1 for 1 inchworms

Metcon (No Measure)

Strength work

Sumo Deadlift High Pull

Front Squats

Metcon (Time)

Workout of the Day

10-8-6-4-2-1 SHDP

1 wall walk

1-2-4-6-8-10 Front Squat

Metcon (No Measure)

Game!

Tug of War

Team work makes the dream work

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

Teams of 2

Buy In – 100 Calorie Row

150 Wallballs (Sx – 14/10, Rx – 20/14)

150 Slamballs (Go Heavy)

Buy Out -100 Calorie Row
Split up the reps evenly. One partner works while one partner rests.

You can perform the Wallballs and Slamballs like Murph. For example, you can do 2 rounds of 75 reps of each, or 3 rounds of 50 each.

Tuesday

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CrossFit Jersey City – CrossFit

Strength

Warm-up (No Measure)

5 Sets

1 Strict Pull Up

1 Strict Chest to Bar Pull Up

10 Second Pause as high as possible

1 Kipping Chest to Bar

1 Kipping Pull Up
Scaling Option

3 Ring Rows

10 Second Pause with rings to chest

3 Ring Rows

Conditioning

Metcon (Time)

21-15-9

Pull Ups (Sx – Kip Swings or Banded Pull Ups, CRx – Chest to Bar)

Heavy American Kettlebell Swings

*After each set, complete 50 Double Unders (Sx – 1 minute of attempts)*

Macho Man

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CrossFit Jersey City – CrossFit

Strength

Metcon (Weight)

1 Power Clean + 1 Front Squat + 1 Push Jerk

Find a max for the day

Conditioning

Metcon (Weight)

EMOM20

3 Power Cleans

3 Front Squats

3 Push Jerks
Your goal is to choose a weight that you can complete the complex unbroken. If you cannot complete the complex within the minute, your workout ends