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Sunday

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CrossFit Jersey City – Strength

Strength

Hang Clean

2×50%

2×60%

2×70%

2 sets of 2 x80%

2 sets of 1 x85%

Strength

Front Squat (5×3)

Pause Front Squats

5 sets of 3 reps at 75%

Gymnastics

Warm-up (No Measure)

3 Rounds

Chip Ups – 3 reps with a 3 second negative

Scale to rings if needed

Dumbbell or Kettlebell Split Squat – 6 reps each leg

Friday

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (No Measure)

7 Rounds

30 seconds of Toes to Bar

Rest 30 seconds

30 seconds of Double Unders

Rest 30 seconds

30 seconds of Box Jumps

Rest 30 seconds

30 seconds of Burpees

Rest 30 seconds
We’re looking for short bursts of intense work followed by recovery breathing. This will be completed in rotating stations in teams of 4.

No Score today. Go for it and sweat it out.

ABBBBBBBBSSSSS!!!!!!!

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CrossFit Jersey City – Gymnastics

Strength

Warm-up (No Measure)

Everything in gymnastics revolves around core strength and stability, so today we’re going to be spending some time building up your core and learning how to properly brace your spine.

You’ll do everything below in a super set, and you’ll alternate with a partner after each full round. We’re looking for everything to be as controlled as possible with excellent form.

5 Rounds

5 Evil Wheels

5 Dragonflags

5 Seated Leg Raises over a Dumbbell

Row it

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CrossFit Jersey City – BURN!

Metcon (Distance)

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds
Increase the intensity of the row as the intervals get shorter.

Aim for green zone during the 50s; orange zone for 40s & 30s and red zone for 20s & 10s

Thrustas

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CrossFit Jersey City – CrossFit Kids/Teens

Warm up

Warm-up (No Measure)

10 Squats

Forward rolls

10 Sit Ups

Lunge steps

10 Push Ups

Bear Crawls

10 Tuck Jumps

Hurdle Over step, Hurdle Under Step

Skill

Thruster (1×3)

Attempt a heavy triple

Metcon

Metcon (Time)

For Time:

21-15-9

Thrusters

Bar Facing Burpees

Game

Legs Only

Thursday

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CrossFit Jersey City – CrossFit

Conditioning

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scaling Options:

Thrusters – Use a weight you can complete at least 10 reps in a row with

Pull Ups – Challenging Ring Rows

This workout is a sprint. The weight on the barbell should be light. If needed, we’ll lower the reps on the pull ups so you can keep moving.

Goal – 4-7 minutes

Thursday

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CrossFit Jersey City – Strength

Skill

Warm-up (No Measure)

Snatch Pull Unders

3 sets of 3 reps: Build to a moderate weight

Strength

Hang Snatch

2×50%

2×60%

2×70%

2 sets x 2 reps 80%

2 sets x 1 rep 85%

Strength

Back Squat (5×3)

Pause Back Squat:

5 sets of 3 reps at 75% with 3 second pause at the Bottom

Gymnastics

Warm-up (No Measure)

Ring Dips: 5 sets of 3 reps

Scale to a box if need: 5 sets of 5 reps

Wednesday. Sorry

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CrossFit Jersey City – CrossFit

Conditioning

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scaling Options:

Thrusters – Use a weight you can complete at least 10 reps in a row with

Pull Ups – Challenging Ring Rows

This workout is a sprint. The weight on the barbell should be light. If needed, we’ll lower the reps on the pull ups so you can keep moving.

Goal – 4-7 minutes

Heavy Day

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CrossFit Jersey City – CrossFit

Strength

Clean (1-1-1-1-1)

Today’s complex:

1 Squat Clean + 1 Hang Squat Clean = 1 rep

If needed, you can catch in a power position then finish the squat.

Please do not drop the barbell. Return it to the hang position then control it to the floor. For heavier weights, use the blue crash pads with partners. Plenty of time today to switch out weights.

Strength

Warm-up (No Measure)

Tabata – Hollow Holds