Blog Search

Bench

By: 0

CrossFit Jersey City – CrossFit

Strength

DB Bench Press (5×10)

5×10 DB Bench Press + Max Strict Chin Ups

Rest 2 Minutes after each set

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP15

10 Cal Row

9 Toes to Bar (Sx – Hanging Knee Raises)

8 Burpees to a plate

Strength

Warm-up (No Measure)

Collect 90 seconds in a side plank (each side)

Squats

By: 0

CrossFit Jersey City – CrossFit

Strength

Back Squat (8×4)

All sets at 80% of 5RM

Conditioning

Metcon (AMRAP – Reps)

2 Rounds

1st Minute – Max Ring Dip (Sx – Banded, CRx – Muscle Ups)

2nd Minute – Max Sumo Deadlift High Pulls (Sx – 75/55, Rx – 95/65)

3rd Minute – Max Airsquat

Rest 2 Minutes

Deadlifts and Pistols

By: 0

CrossFit Jersey City – CrossFit

Strength

Deadlift (12×1)

Every 90 seconds for 12 Rounds – 1 Deadlift at 100% of your 3RM

This is very heavy today. Perfect form is key here. Choose a weight that is challenging and that you can maintain your form throughout

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

10 Alternating Pistols (Sx – Modified Pistol)

30 Doubles (Sx = 20 Lunges or 60 Singles)

11/11/2016: Veterans Day Workout

By: 0

CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP4

5 Hang Power Snatches (Sx – 65/45, Rx – 95/65, CRx – 135/95)

10 Burpees over the Bar
Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP4

10 Power Cleans (Same weights as above)

20 Pull Ups (Sx – Jumping Pull Ups)
Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP4

15 Box Jump Overs (Sx – 20″/14″, Rx – 24″/20″, CRx – 30″/24″)

30 Wallballs (Sx – 14/10, Rx – 20/14)

11/8/2016: Gymnastics Power

By: 0

Announcements

4 YEAR ANNIVERSARY PARTY – NOVEMBER 12TH IN THE GYM!

CrossFit Jersey City – CrossFit

Gymnastics

Warm-up (No Measure)

EMOM10

1st Minute: 5-10 Handstand Push Ups – Work on the progression that is challenging for you. You can go from a box, use abmats, do strict or kipping, or work on deficit. Either way make sure its a challenge.

2nd Minute: 5-10 Strict Chin Ups (Sx – Toe assisted)

Conditioning

Metcon (Time)

1000m Row

50 Toes To Bar (Sx – Hanging Knee Raises)

30 Alternating Dumbbell Snatch (Sx = 40/30, Rx = 50/35, CRx = 70/50)

Cool Down

WLC – September 15, 2016

By: 0

CrossFit Jersey City – Weightlifting Club

Week 10 of this Cycle

Squat Snatch (E1.5MOM21)

Week 14 of our Cycle

Warm up

(Coaches Note: Start EMOM Here)

60% x 2 reps x 1 set

65% x 2 rep x 1 set

70% x 2 rep x 1set

75% x 2 rep x 1 set

80% x 1 rep x 1 set

85% x 1 rep x 1 sets

90% x 1 rep x 2 sets

95% x 1 rep x 1 set

100% x 1 rep x 1 sets

3-5 attempts at a weight higher than 100%

Finisher

Mobility