Blog Search

Partner Workout

By: 0

CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Reps)

AMRAP30 – Teams of 2

200m Run together

5 Toes to Bar (Sx – Hanging Knee Raises or Ground Toes to Bar)

5 Burpees

200m Run together

10 Toes to Bar

10 Burpees

200m Run together

15 Toes to Bar

15 Burpees

etc…

Continue to increase the Toes to Bar and Burpees by 5 reps each round…

***You can alternate on the Toes to Bar and Burpees however you want, but the partner not working needs to hold a slamball in front of their body in a rack position (like you’re hugging the ball)***
Score will be total reps (not including the run, to keep it simple)

Muscle Ups and Open Workout 15.3

By: 0

CrossFit Jersey City – CrossFit

Gymnastics

Metcon (No Measure)

Ring Muscle Ups – 20 Minutes

Scaled – (No unassisted pull ups or dips) – 5 sets of 5 Strict Pull Ups and 5 Strict Ring Dips. For the Ring Dips, use as little band assistance as possible while maintaining proper range of motion. For the Pull Ups, do the hardest 5 ring rows of your life. Use this time as a strength building session for your upper body.

Muscle Up Technique – (Have 5+ strict pull ups and dips) – Work Kipping with a false grip. If able to do a muscle up with false grip, practice kipping without a false grip. Finally work on smooth transitions between reps and maintaining proper body positions throughout the movement. No more than 5-10 total muscle ups. Goal is to get shoulders warm, hips firing, and some more efficiency in your kip.

Conditioning

Today you will either be performing the workout Rx or Scaled, no middle ground today. The purpose of this is to compare your score to when you did this workout in March 2015. If you did this workout scaled previously, but know that you can absolutely do Rx now, then do Rx.

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Men – 10″ Target, Woman 9″ Target

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

Mobility

Warm-up (No Measure)

5 Minutes on the foam roller

WLC – December 29, 2016

By: 0

CrossFit Jersey City – Weightlifting Club

Week 1 of this Cycle.

We will start the cycle by working drills today.

Weightlifting

Squat Snatch (No Measure)

Groups of 3

Drill 1

Bar Pull Drill

Focus on:

Pushing through the feet, standing up straight, shrugging the shoulders

Drill 2

Bar Catch Drill

Catching the bar in the power position, half squat position, and full squat position

Drill 3

Bottom Up Squat

Placing the bar in the bottom position, find push position, and move the bar up.

Finisher

Mobility

PARTNER WORKOUT

By: 0

CrossFit Jersey City – CrossFit Kids/Teens

Warm-up

Warm-up (No Measure)

3 ROUNDS:

3 Forward rolls

10 Mountain Climbers

3 Knee Raises

10 Squats

Skill

Back-to-back press: Partners sit with backs together and share a pair of light dumbells between them. Partner A starts with the dumbbells and performs 3 Seated Shoulder Presses. Partner B carefullytakes dumbbells over the shoulder and then completes 3 Presses. Take turns and be extra careful to keep your bodies strong and still.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

12 Partner seated shoulder press (6 each)

21 Jumping Jacks (each)

16 Lunge steps (8 each)

Game

KIDDO BOWLING!!

Partner Workout

By: 0

CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP20 – Teams of 2 – Alternate rounds

Row 200m

10 Alternating Dumbbell Snatch (Sx = 35/25, Rx – 50/35, CRx – 70/50)

Strength

Sled Push (AMRAP10)

Rest 7 min

50ft sled push in two teams. Pick one weight for all team members. If it feels light, just move faster!

Gymnastics

Warm-up (No Measure)

3 x 10 Strict Toes To Bar or Straight Leg Raises

Squats and Tabata’s

By: 0

CrossFit Jersey City – CrossFit

Conditioning

Strength

Back Squat (8×4)

Add 5lbs more then 2 weeks ago. This is week 8 of 10 in this backsquat cycle

Metcon (AMRAP – Reps)

Tabata – 8 sets of :20 of work / :10 of rest of the following movements

Air Squats

Burpees

Air Squats
The first 8 sets of :20 on / :10 off are Air Squats, then the next 8 are burpees, and then final 8 are air squats

Mobility

Warm-up (No Measure)

30 Cossack Squats (15 each leg)

Post Xmas Attack

By: 0

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

12 Days of Christmas

1 Deadlift

2 Front Squats

3 Push Press

4 Hang Power Cleans

5 Hand Release Push-ups (Sx – Knee Push Ups)

6 Pull-ups (Sx – Ring Rows)

7 Jumping Squats

8 KB Swings (Sx – 35/26, Rx – 53/35)

9 V-Ups

10 Tuck Jumps

11 Jumping Lunges (2-for-1 aka 22 reps)

12 Power Snatches
Barbell: Sx – 75/55, Rx – 95/65, CRx – 115/85)

The rep scheme…

1 Deadlift

2 Front Squat,1 Deadlift

3 Push Press, 2 Front Squats, 1 Deadlift

etc…

Lots of Stations

By: 0

CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Reps)

5 Rounds – :30 on / :30 off at each station

Cal Row

Burpees

Thrusters (45/35)

Box Jumps (Sx – 20″/16″, Rx – 24″/20″)

Toes to Bar (Sx – Hanging Knee Raises)
Your score will be your total reps for the entire workout

Cool Down

Warm-up (No Measure)

2 Rounds

20 Leg Swings (10 each leg)

10 Press Ups w/ a twist at the top

Lunges and Rowing

By: 0

CrossFit Jersey City – CrossFit

Strength

Front Rack Lunge (4×6)

Building up to a moderate weight (3 Reps each leg)

Conditioning

Metcon (Time)

4 Rounds

75 Double Unders (Sx – 150 Singles)

25 Alternating Pistols (Sx – Box Pistols)

– Rest 1 Minute –

Mobility

Warm-up (No Measure)

Couch Stretch – 2 Minutes each leg

WLC – December 22, 2016

By: 0

CrossFit Jersey City – Weightlifting Club

Week 1 of this Cycle.

We will start the cycle by working drills today.

Weightlifting

Squat Clean (No Measure)

Groups of 3

Drill 1

Bar Pull Drill

Focus on:

Pushing through the feet, standing up straight, shrugging the shoulders

Drill 2

Bar Catch Drill

Catching the bar in the power position, half squat position, and full squat position

Drill 3

Bottom Up Squat

Placing the bar in the bottom position, find push position, and move the bar up.

Finisher

Mobility