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BURNpees

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym – warm up into BLUE zone up to 65%

2-5 slow row into GREEN zone

5-8 row into ORANGE zone

8-10 burpees in ORANGE zone

10-12 slow jog/walk around gym back into GREEN ZONE

12-14 burpees into ORANGE ZONE

14-16 row into ORANGE ZONE

16-17 row sprint into RED zone

17-18 take a knee deep breaths

18-20 jog around gym in ORANGE zone

20-23 sprint length of gym, jog back get into RED zone

23-24 walk around gym deep breaths

24-26 row in ORANGE zone

26-28 500m row sprint into RED zone

28-30 take a knee deep breaths get back into BLUE or GREY zone

17.5

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CrossFit Jersey City – CrossFit

Conditioning

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Team Work

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CrossFit Jersey City – CrossFit

Mobility

Warm-up (No Measure)

Hip and Shoulder Mobility

Strength

Thruster (4×3)

The focus here is on technique. We’ll review some tips and tricks. Use a moderate weight for all sets. These will be taken off the floor.

Morning Classes – No Dropping

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12 – Teams of 2

10 Box Jumps (Sx – 20″/16″, Rx – 24″/20″, CRx – 30″/24″)

10 Toes to Bar (Sx – Hanging Knee Raises)

Pace Setter – 15 burpees or a 200m Run (your choice today)
You will pick up wherever your partner left off

Leg BURN

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-3 jumping jacks warm up into BLUE ZONE up to 65%

3-7 rower into GREEN ZONE

7-10 rower into ORANGE ZONE max 85%

10-13 box step ups back into GREEN ZONE

13-16 rower into ORANGE ZONE

16-18 row sprint RED ZONE

18-20 box step ups back into ORANGE ZONE

20-22 60’ sprints of gym in RED ZONE

22-24 walk around gym back into ORANGE ZONE

24-26 row sprint RED ZONE

26-30 box step ups cool down

Jumpin

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

Sx – 75 V-Ups

Rx – 100 V-Ups

CRx – 125 V-Ups

***Top of every minute – 20 Jumping Lunges (Sx – 12 Jumping Lunges)***

— Rest 3 minutes —

Sx – 500 Singles or 4 minutes of Double Attempts

Rx – 300 Double Unders

CRx – 75 Triple Unders

***Top of every minute – 10 Push Ups (Sx – 5 Push Ups)***

Mobility

Warm-up (No Measure)

Calve/Ankle Mobility

Ab Smash

Front Squats

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CrossFit Jersey City – CrossFit

Mobility

Warm-up (No Measure)

Front Rack Mobility

Strength

Front Squat (Find a 5RM)

Time Cap – 20 Minutes

Conditioning

Metcon (Time)

20-15-10

Front Squats (Sx – 75/55, Rx – 115/75, CRx – 135/95)

Hang Power Cleans

Time Cap – 10 minutes
Early Morning Classes – No Dropping