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OHS

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Overhead Skill Work – 5×5 – All at light to moderate weights

Conditioning

Metcon (No Measure)

EMOM20

1st Minute – Jumping Lunges (Sx – 20, Rx – 30, CRx – 40)

2nd Minute – 10 HSPU (Sx – Box HSPU or DB Push Press)

3rd Minute – Burpees (Sx – 7, Rx – 10, CRx – 15)

4th Minute – 10 Slamballs

WLC – March 9, 2017

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CrossFit Jersey City – Weightlifting Club

Week 10 of this Cycle.

Weightlifting

Power Snatch

We will start with empty barbell Overhead Squat Drill.

Then we will add weight and work position and technique for the P. Snatch.

Round 1-4: 50% x 4 reps

Round 4-10: 60% x 4 reps

Once we complete this, we work on a P. Snatch Drills.

Finisher

Mobility

BURRRN

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-4 rower warm up – BLUE zone up to 65%

4-8 alternate minutes of box step-ups and lunges – GREEN zone

8-11 rower – ORANGE zone up to 85%

11-13 jog around gym – ORANGE zone

13-16 air squats – GREEN zone

16-19 rower – ORANGE zone

19-21 rower 500m max effort sprint – RED ZONE

21-23 box step ups – GREEN zone down to 75%

23-25 box jump overs – ORANGE zone

25-28 60’ sprints of gym – RED zone

28-30 air squats cool down

Plankz

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CrossFit Jersey City – CrossFit Kids/Teens

Warm-up (No Measure)

3 times through:

2 cartwheels

Duck walk to cone

Crab walk to cone

Bear crawl to cone

Frog jumps to cone

Metcon (AMRAP – Rounds and Reps)

AMRAP9

7 thrusters

5 push ups

7 knees to elbows

Game

Swing Away 10

Swing on the rope and land at the farthest cone possible. When you get to 10 points, you can make the other kids do 5 reps of a movement of your choice!

Gymnasty

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CrossFit Jersey City – CrossFit

Strength

Warm-up (No Measure)

EMOM8

:30 seconds – Max Strict Pull Ups (Sx – Straight Arm Banded Pull Downs)

:30 seconds of rest

Conditioning

Metcon (Time)

50-40-30-20-10

Double Unders (Sx – Double Under Attempts)

Situps

After each round, perform 10 Pull Ups (Sx – 10 Ring Rows)
Double Under Attempts

:60 seconds

:50 seconds

:40 seconds

:30 seconds

:20 seconds

Bars and Balls

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CrossFit Jersey City – CrossFit

Strength

Push Jerk (Build up to a heavy set of 2)

This will be taken out of the rack

Conditioning

Metcon (Time)

Teams of Two

Sx – 75 Push Jerks

Rx – 100 Push Jerks

CRx – 125 Push Jerks

(Sx – 55/35, Rx – 95/65, CRx – 115/85)

Pace Setter – 15 Wallballs (Sx – 14/10, Rx – 20/14)
Choose a barbell weight that you can complete around ten reps in a row

Morning Classes – No dropping from overhead

Solo:

50 Push Jerks

After 30 seconds of work, complete 15 Wallballs

Mobility

Warm-up (No Measure)

Shoulder Mobility

Mini ‘RAPs

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CrossFit Jersey City – CrossFit Kids/Teens

Warm-up

Warm-up (No Measure)

3 Rounds

20 sec Jump Rope

20 sec Push ups

20 sec Walking Lunges

Skill

Handstand Push-ups (4 x Around the Box)

Stink bug around the box: With hands on the floor, toes on a box, and hips high in a “Stink Bug” position, walk hands around the box until you get back to where you started. Repeat in the other direction.

Metcon

Metcon (AMRAP – Reps)

3 Rounds

AMRAP2

10 Cals

Max Stink Bug Push ups

Rest 2 minutes

AMRAP2

10 Cals

Max Box Jumps

Rest 2 minutes

AMRAPs

10 Cals

Max Sit ups
Score is total reps of Stink bugs, box jumps and sit ups.

WLC – March 5, 2017

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CrossFit Jersey City – Weightlifting Club

Week 9 of this Cycle.

Weightlifting

Overhead Squat

We will start with empty barbell Overhead Squat Drill.

Then we will add weight and work position and technique.

Depending on the Open Workout, our rep scheme may look something like this:

Round 1-4: 50% x 4 reps

Round 4-10: 60% x 4 reps

Finisher

Mobility