26 Sep

9/27/2016: “Grace”

CrossFit Jersey City - CrossFitStrengthClean and Jerk20 min to establish a 1 rep max clean and jerkConditioningGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#Sx - 95/65 Rx - 135/95 CRx - 60% of 1RM if heavier than 135/95 Workout Notes – You should aim to...

25 Sep

9/26/2016: OHS

CrossFit Jersey City - CrossFitSkillOverhead Squat (E2MOM10: 5 Overhead Squats)Can be taken from ground or rack. Start with a moderate load and increase weight throughout the sets. Technique is paramount with the OHS. It is a great movement, but it demands a lot from...

24 Sep

WLC – September 25, 2016

CrossFit Jersey City - Weightlifting ClubWeek 1 of this CycleWeightliftingHang Snatch (E1.5MOM15)Warmup Set 55% x 3 reps Rounds 1 - 4 65% x 3 reps Break 2 rounds (3 minutes in total) Rounds 7-10 75% x 3 repsBack Squat (E2MOM10)Warmup 60% x 6 reps E2MOM10 70% x 6 reps x 5 setsFinisherMobility...

23 Sep

9/24/2016: Partner Workout

CrossFit Jersey City - CrossFitStrengthDeadlift (3RM)Find a heavy set of 3 with perfect form. 12 Minute CapConditioningMetcon (Time)Teams of Two - 3 Rounds 150 Double unders - Alternate as desired (Sx - 90 seconds of attempts) 20 Partner Synchro V-Ups or Toes to Bar 30 Partner Synchro KB...

22 Sep

9/23/2016: Assault

CrossFit Jersey City - CrossFitConditioningMetcon (Time)Two Teams - Assault Bike Cals Sx - 150 Rx - 200 CRx - 250 Alternate every 20 seconds until complete. 12 minute time capConditioningMetcon (Time)50 Cal Row 40 Burpees 30 Box Jump Overs (Sx - 20″/16″, Rx - 24″/20″, CRx - 30″/24″) 20 Hang Power Clean...

21 Sep

WLC – September 22, 2016

CrossFit Jersey City - Weightlifting ClubWeek 1 of this CycleWeightliftingHang Power Clean (E1.5MOM15)Warmup Set 55% x 3 reps Rounds 1 - 4 65% x 3 reps Break 2 rounds (3 minutes in total) Rounds 7-10 75% x 3 repsFront Squat (E2MOM10)Warmup 60% x 6 reps E2MOM10 70% x 6 reps x 5 setsFinisherMobility...

20 Sep

9/21/2016: Rows

CrossFit Jersey City - CrossFitConditioningMetcon (Time)10 Rounds Run 200m 20 Sit Ups 10 Ring Rows (as challenging as possible)30 Minute Time CapCool DownWarm-up (No Measure)3x15 Press Ups 2 Minute Spider Stretch each leg...

19 Sep

9/20/2016: Dips

CrossFit Jersey City - CrossFitGymnasticsWarm-up (No Measure)EMOM 10 1st Minute: 5-10 Ring Dips (Sx - Banded or Toe Assisted) 2nd Minute: 50 Double unders (Sx - :30 of attempts)ConditioningMetcon (3 Rounds for reps)3xAMRAP 5 8 Goblet Reverse Lunge (Sx - 30/20, Rx - 50/30, CRx - 70/50) 7 Burpees...

18 Sep

9/19/2016: Go super fast

CrossFit Jersey City - CrossFitStrengthFront Squat (2x10 @ 70 of 1RM)ConditioningMetcon (Time)Sx = 5 Rounds Rx = 6 Rounds CRx = 7 Rounds 5 Dumbbell Hang Squat Cleans (Sx = 30/20, Rx = 50/35, CRx = 70/50) 10 Chest To Bar Pull Ups (Sx = Jumping CTB)Goal time...

17 Sep

WLC – September 18, 2016

CrossFit Jersey City - Weightlifting ClubWeek 14 of this CycleSquat Clean and Jerk (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...

16 Sep

9/17/2016: Crossfit Stuff

CrossFit Jersey City - CrossFitConditioningMetcon (AMRAP - Rounds and Reps)From 0:00-3:00, perform 3 rounds of: 3 pull-ups (Sx - Ring Rows) 6 push-ups (Sx - Box Push Ups) 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats From 9:00-12:00, perform...

15 Sep

9/16/2016: Work

CrossFit Jersey City - CrossFitConditioningMetcon (AMRAP - Rounds and Reps)AMRAP30 10 Cal Row 10 Alternating DB Snatches (Sx - 35/25, Rx - 50/35, CRx - 70/50) 10 HSPU (Sx - Box HSPU or DB Push Press)Rest 1:1 after each round For example, if the 1st round takes you 2...

14 Sep

WLC – September 15, 2016

CrossFit Jersey City - Weightlifting ClubWeek 10 of this CycleSquat 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...

13 Sep

9/14/2016: Deads

CrossFit Jersey City - CrossFitStrengthThruster (20x2)Every 30 seconds for 10 min - 2 Thrusters Sx = 65/45, Rx = 95/65, CRx = 135/95ConditioningMetcon (Time)7 Rounds 7 Deadlifts (Sx = 95/65, Rx = 155/105, CRx = 225/155) 7 Burpees over the BarMobilityWarm-up (No Measure)25 Banded Good Mornings...

12 Sep

9/13/2016: Tuck Jumps

CrossFit Jersey City - CrossFitConditioningMetcon (No Measure)Every 5 minutes for 25 minutes 300m Run 20 Wallballs (Sx - 14/10, Rx - 20/14) 20 Tuck JumpsIf you are unable to finish in under 5 min complete 4 rounds every 6 minutesStrengthWarm-up (No Measure)3x10 Strict Toes to Bar or Straight...

11 Sep

9/12/2016: Cleans on Clean

CrossFit Jersey City - CrossFitStrengthPower Clean (10x3)EMOM10 - 2 Power Cleans + 1 Squat Clean Starting @ 70% of 1RM Power CleanConditioningMetcon (Time)1000m Row 50 Burpees 30 Chest to Bar Pull Ups (Sx - Pull Ups or jumping pull ups)FinisherWarm-up (No Measure)Tabata Hollow Hold...

11 Sep

9/11/2016: Sunday Update

The week ahead: Mon – Clean Complex + Chipper Tue – Triplet Wed – Thrusters + Couplet Thurs – Open Gym + WLC Fri – Triplet Sat – Partner WOD Sun –Open Gym + WLC ...

10 Sep

WLC – September 11, 2016

CrossFit Jersey City - Weightlifting ClubWeek 14 of this CycleWeightliftingHang Power Snatch (EMOM13)EMOM3 60% x 3 reps Break 1 minute EMOM3 70% x 2 reps Break 2 minutes EMOM 4 80% x 1 repSots Press (EMOM10)Presses from the bottom position of a clean or snatch. Use apprioprate grip for each.EMOM10 Odd Minute...

09 Sep

9/10/2016: Summer Series Finale: AMRAP Sammies

CrossFit Jersey City - CrossFitConditioningMetcon (AMRAP - Reps)AMRAP5 550m Run 30 Burpee Box Jumps (Sx - Burpees) 20 Powers Snatches (Sx - 75/45, Rx - 95/65) 10 Muscle Ups (Sx - 20 Pull Ups or Ring Rows)Rest 3 MinutesMetcon (AMRAP - Reps)AMRAP7 550m Run 30 Burpee Box Jumps (Sx - Burpees) 20...

08 Sep

9/9/2016: Frideads

CrossFit Jersey City - CrossFitStrengthDeadlift (10x2)Every 2 minutes for 20 minutes: 2 Deadlifts @ 95% of 3RM If you do not have a 3RM, it's around 85% of your 1RMConditioningMetcon (Time)10 Rounds 5 Hang Power Cleans (Sx - 95/65, Rx - 135/95, CRx - 155/115) 10 LungesThis workout...

07 Sep

WLC – September 8, 2016

CrossFit Jersey City - Weightlifting ClubWeek 14 of this CycleWeightliftingSquat Clean (EMOM13)Warmup 60% x 3 reps EMOM3 70% x 3 reps Break 1 minute EMOM3 80% x 2 reps Break 2 minutes EMOM 4 90% x 1 repPush Press (AMRAP10)EMOM10 Odd Minute - 5 Barbell Push Presses Even Minute - 20 second Plate hold overhead.FinisherMobility...

06 Sep

9/7/2016: Clean and Jerks

CrossFit Jersey City - CrossFitGymnasticsWarm-up (No Measure)EMOM10 1st Minute - 5 Strict HSPU (Sx - :20 Handstand Hold, DB Strict Press, or Challenging Box HSPU) 2nd Minute - 50 Doubles (Sx - 30 seconds of attempts)ConditioningMetcon (Time)3 Rounds 400m Run 21 Box Jumps 12 Shoulder to Overhead (Sx = 75/55,...

05 Sep

9/6/2016: Push it

CrossFit Jersey City - CrossFitStrengthWarm-up (No Measure)AMRAP12 - In Two Teams 50" Sled Push: Sx - 25, Rx - 45, CRx - 70ConditioningMetcon (AMRAP - Reps)AMRAP12 7 Pull Ups (Sx - Rings Rows) 14 Wallballs (Sx - 14/10, Rx - 20/14)MobilityWarm-up (No Measure)Foam Roll Lats - 2 minutes...

05 Sep

9/5/2016: Weekly Update and Rest Days

Hey guys, A reminder that rest days are even more important then the days that you come into the gym. If you are not allowing your body to rest and recover, that's a direct path to injuries. If a coach tells you to take a rest...

04 Sep

9/5/2016: Labor Day Partner Workout

CrossFit Jersey City - CrossFitConditioningMetcon (Time)4 Rounds (Sx - 3 Rounds): In teams of two complete the following 40 Dumbbell Snatch (Sx = 40/25, Rx = 50/35, CRx = 70/50) 30 Toes To Bar (Sx - Hanging Knee Raises) 20 High Box Jumps 100 Double Unders (Sx = 2...

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