Blog Search

Cone Dash

By: 0

CrossFit Jersey City – CrossFit Kids/Teens

Warm-up

Warm-up (No Measure)

30 Jumping Jacks

Toe Walks

Knee Pulls

Ankle Pulls

Toy Soldiers

Burpee Broad Jumps

Skill

Running

Metcon

Metcon (AMRAP – Rounds and Reps)

Cone Dash AMRAP12

20 Jumping Jacks

15 Squats

10 Push Ups

5 Burpees

Sprint
Start by completing the movement at the first cone then dash tot he next cone. Continue through the circuit and repeat.

Skill

Rope Climbs

Saturday

By: 0

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

2 Rounds – Teams of 2

100 Thrusters (Sx – 45/35, Rx – 75/55, CRx – 95/65)

100 Burpees

*One partner works while one parter rests*
100 total reps of each movement, not per person

Time Cap – 30 Minutes

Strength

Warm-up (No Measure)

3×10 Partner Leg Throws

Friday

By: 0

CrossFit Jersey City – CrossFit

Strength

Back Squat (Find a 3RM)

Time Cap – 20 Minutes

Conditioning

Fundamentals Day 1 (Time)

400m Run

40 Air squats

30 Situps

20 Push ups

10 Pull ups/Ring rows
2 Rounds – As fast as possible at a sprint pace

400m Run (CRx – 1 lap)

40 Airsquats

30 Situps (CRx – 30 V-Ups)

20 Push Ups

10 Pull Ups (Sx – Ring Rows, CRx – Chest to Bar)

Rest 3 minutes and repeat

Almost every single person in the gym has done this workout before for 1 round during their fundamentals classes. Time for a retest!

WLC – August 3, 2017

By: 0

CrossFit Jersey City – Weightlifting Club

Week 1 of this Cycle!

Weightlifting

Snatch Shrug (5×5)

With the barbell starting at the hip, the athlete will shrug the shoulders to generate momentum from the barbell.
We will start with a general warm-up.

From there we will work on proper pulling using the Snatch Shrug.

All percentages will be based off your Snatch 1 Rep Max.

5 Sets of 5 reps

50% x 5 reps

Hang Power Snatch (5×5)

We will next do 5 sets of 5 of Hang Power Snatch building upon what we did in the first part of class.

5 Sets of 5 reps

70% x 5 reps

Oh what a beautiful morning

By: 0

CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym – warm up BLUE zone

2-4 300m run GREEN zone

4-6 slow row GREEN zone

6-8 faster row ORANGE zone

8-10 300m run ORANGE zone

10-12 slow jog/walk around gym GREEN zone

12-14 row single ORANGE zone

14-15 row sprint into RED zone

15-16 slow lunges lactate flush recovery

16-20 lap of block ORANGE zone

20-22 sprint length of gym, jog back RED zone

22-23 walk around gym

23-25 row ORANGE zone

25-27 500m row RED zone

27-28 slow lunges recovery

28-30 meditate BLUE or GREY zone

Thursday

By: 0

CrossFit Jersey City – CrossFit

Conditioning

Metcon (3 Rounds for reps)

AMRAP6

50 Double Unders (Sx – 75 Singles)

10 Dumbbell Snatches (Sx – 35/25, Rx – 50/35, CRx – 70/50)

– Rest 2 Minutes –

AMRAP6

200m Run (CRx – 300m Sprint)

10 Dumbbell Snatches

– Rest 2 Minutes –

AMRAP6

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

10 Dumbbell Snatch

Strength

Warm-up (No Measure)

300m Overhead Carry with a plate

Wednesday

By: 0

CrossFit Jersey City – CrossFit

Conditioning

Metcon (3 Rounds for reps)

AMRAP6

50 Double Unders (Sx – 75 Singles)

10 Dumbbell Snatches (Sx – 35/25, Rx – 50/35, CRx – 70/50)

– Rest 2 Minutes –

AMRAP6

200m Run (CRx – 300m Sprint)

10 Dumbbell Snatches

– Rest 2 Minutes –

AMRAP6

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

10 Dumbbell Snatch

Strength

Warm-up (No Measure)

300m Overhead Carry with a plate

Wednesday

By: 0

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Weight)

EMOM21

1st Minute – 5 Power Cleans (Max weight – 185/125)

2nd Minute – 15/12 Cal Row or Assault Bike (Sx – 12/9)

3rd Minute – 5 Strict Pull Ups (Sx – Low Ring Seated Pull Ups)
We’ll do this in teams of 2-3 rotating through each station.

Goals:

Power Cleans in under :30

Rowing/Bike in under :45

Pull Ups in under :30

Cool Down

Warm-up (No Measure)

Couch Stretch – 2 Minute each leg

Crab legs

By: 0

CrossFit Jersey City – CrossFit Kids/Teens

Warm up

Row bowling

The rower will aim for an exact number of meters that coach calls out. For every meter over/under that number, the rower will perform that number of reps of:

burpees, push ups and tuck jumps

Front Squat (3 reps x 5 sets)

Focus on keeping your elbows nice and high

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Slam balls

1-2-3-4-5-6-7-8-9-10

burpee box jump overs

Game

Tic-tac-toe or soccer

Performed as crabs!