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SunBURN

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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 take a knee RECOVER

9-13 400m run + burpees ORANGE zone

13-14 250m row sprint RED zone

14-15 take a knee RECOVER

15-16 250m row sprint RED zone

16-17 take a knee RECOVER

17-19 250m row sprint RED zone

19-23 400m run + burpees ORANGE zone

23-24 take a knee RECOVER

24-25 slam balls ORANGE zone

25-26 burpees ORANGE zone

26-28 row ORANGE zone

28-29 slow row RECOVER

29-30 take a knee RECOVER back into BLUE/GREY zone

Triple 3

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

Choose one. If you would like to attempt the Triple 3 (Games level workout), get to class early and be ready to start within the first 5 minutes

Triple 2

2000m Row

200 Double Unders (Sx – 400 Singles)

2 Mile Run

Triple 3

3000m Row

300 Double Unders (Sx – 600 Singles)

3 Mile Run

Team Triple 3

Divide up the work however you’d like. Finish each movement before moving to the next

3000m Row

300 Double Unders (Sx – 600 Singles)

3 Mile Run
Solo Triple 3 was a Games Workout. It will take around 45 minutes. Plan accordingly.

Shoulder Burn

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

Teams of 2

40-30-20

Hang Power Snatch (Sx – 75/55, Rx – 95/65, CRx – 115/95)

Handstand Push Ups (Sx – regular push ups, CRx – Strict)
***200m Run in between each round***

Strength

Warm-up (No Measure)

Collect 2 Minutes in a hanging L-sit position

OHS

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Sumo Deadlift High Pulls and Toes to Bar

Conditioning

Metcon (Time)

21-15-9

Sumo Deadlift High Pull (Sx – 75/55, Rx – 95/65, CRx – 115/85)

Toes to Bar (Sx – Hanging Straight Leg Raises)

Mobility

Warm-up (No Measure)

Collect 2 minutes in a plank position

WLC – June 8, 2017

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CrossFit Jersey City – Weightlifting Club

Week 5 of this Cycle!

Weightlifting

Overhead Squat (5×5)

We will start with a general warm-up and work on Overhead Squats at 70% of your 1 RM Snatch.

Squat Snatch (E1.5MOM9)

Every 90s for 9 minutes, you will complete 3 Squat Snatches.

Rounds 1-2: 60%

Rounds 3-4: 67.5%

Rounds 5-6: 75%

After each sit in the bottom of an OHS with a PVC Pipe for 20 seconds.

Rowit

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym warm up into BLUE zone

2-4 single unders GREEN zone

4-7 slow row GREEN zone

7-9 row ORANGE zone

9-11 burpees in ORANGE zone

11-13 slow jog/walk around gym back GREEN zone

13-15 fast single unders ORANGE zone

15-17 row ORANGE zone

17-18 row sprint RED zone

18-19 slow lunges lactate flush recovery

19-21 jog around gym ORANGE zone

21-23 sprint length of gym, jog back RED zone

23-24 walk around gym

24-25 fast single unders ORANGE zone

25-28 500m row RED zone

28-30 slow lunges recovery BLUE or GREY zone

Tuesday

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CrossFit Jersey City – CrossFit

Strength

Hang Power Clean (Find a heavy double for the day)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP16 – Teams of 2

12 Deadlifts (Sx – 85/55, Rx – 115/75)

12 Hang Power Cleans (Same weight as deads)

Cal Row (Sx – 16/12, Rx – 20/16 , CRx – 20/16 Cal Assault Bike)

Cool Down

Warm-up (No Measure)

2 Rounds

10 PVC Pass Thrus

10 Good Mornings

Squat that Squat

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CrossFit Jersey City – CrossFit

Strength

Front Squat (3×8 @ 80% of 3RM)

3 sets of 8 reps all at the same weight

Conditioning

Metcon (Time)

25 Airsquats

8 Muscle Ups (Sx – 16 Chest to Bar/Pull Ups/Ring Rows)

50 Airsquats

10 Muscle Ups (Sx – 20 Chest to Bar/Pull Ups/Ring Rows)

75 Airsquats

12 Muscle Ups (Sx – 24 Chest to Bar/Pull Ups/Ring Rows)
Goal – Sub 10 minutes

Mobility

Warm-up (No Measure)

Foam roll Quads