Crossfit NJ | Crossfit 908 Berkeley Heights, New Jersey

08/01/14: New Month, New Back Squat PRToday's Workout:
- Strength - Find a 1RM Back Squat (20 min - Spotter required)
- Conditioning - "Annie"
  - 50 Double Unders (Sx = 3 for 1 singles)
  - 50 Sit Ups
  - 40 Double Unders
  - 40 Sit Ups
  - 30 Double Unders
  - 30 Sit Ups
  - 20 Double Unders
  - 20 Sit Ups
  - 10 Double Unders
  - 10 Sit Ups
- Finisher - AMRAP2 - Strict Pull Ups
07/31/14: Yoursday
Today is Thursday Yoursday. It is a programmed rest day. You can use any of the scheduled classes to make up any workouts you missed this week, to work on mobility, work on a skill, lift heavy, or just mess around. Enjoy your day. Make sure to ask your coaches for help.
07/30/14: Garden State Open Goes On Sale Friday @ 12PMTickets for the 2014 Garden State Open go on sale this Friday @ 12pm. Details regarding workouts are coming soon. You can also sign up to be a judge or volunteer. The competition will be capped at 150 participants. We will have four divisions. Men's RX / Men's Scaled / Women's Rx / Women's Scaled. For those of you who are unfamiliar with the GSO, this is our third year hosting a CrossFit competition at 908. The tickets usually sell out within a month. We highly encourage all of those of you interested in competing to try the GSO. Today's Workout: 30 min time cap
- Conditioning - For Time
  - 600m run
  - 12 Hang Power Cleans (Sx = 75#/55# - Rx = 135#/95# - CRx = 185#/125#)
  - 12 Burpees Over The Bar (Lateral)
  - 900m Run
  - 24 Hang Power Cleans
  - 24 Burpees Over the Bar
  - 900m Run
  - 12 Hang Power Cleans
  - 12 Burpees Over The Bar
  - 600m Run
- Finisher - 3 x 15 Good Mornings or 25 Hip Extensions
07/29/14: Triple PushToday's Workout:
- Strength - 5 x (1 Press + 2 Push Press + 3 Push Jerk)
- Conditioning - AMRAP15
  - Row 250m
  - 20 Toes To Bar
  - 10 Handstand Push Ups (Sx = 30 second hold / Rx = Ground / CRx = Deficit
- Finisher - 400m Overhead Carry
07/28/14: Start the week clean……ingToday's Workout
- Strength - 5 x 3 Clean (Squat is required. If you are not proficient in the move yet keep the weight light and work on power clean/front squat complexes. Build to a heavy triple in 20 min)
- Conditioning - 5RFT
  - 12 Deadlift (Sx = 95#/65# - Rx = 135#/95# - CRx = 185#/125#)
  - 36 Double Unders (Sx = 108 Singles)
- Finisher - 3 x :30 Hollow Hold + 10 Press Ups
07/27/14: Sunday UpdateThe week ahead:
- Mon - Cleans + Couplet
- Tue - Overhead Complex + Triplet
- Wed - Triplet
- Thurs - Yours
- Fri - 1RM Back Squat + Annie
- Sat - EMOM
07/26/14: Partner WOD SaturdayToday's Workout - Teams of 2
- AMRAP25
  - Pace Setter - 300m Run
  - Work - Total Rds Completed. Pick up where partner leaves off.
    - 7 Burpees
    - 9 Pull Ups
    - 11 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
- Finisher - Tabata Sit Ups - 8 x :20 on / :10 off
07/25/14: Overhead FunSorry for the late post! Figured it was better late than never. Today's Workout:
- Strength - Find a 1RM Snatch
- Conditioning - 21-15-9
  - Overhead Barbell Lunge (Sx = 65#/45# - Rx = 95#/65# - CRx = 135#/95#)
  - Box Jump (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
- Finisher - 30 TTB For Time
07/24/14: YoursdayToday is Thursday Yoursday. It is a programmed rest day. You can use any of the scheduled classes to make up any workouts you missed this week, to work on mobility, work on a skill, lift heavy, or just mess around. Enjoy your day. Make sure to ask your coaches for help.
07/23/14: Muscle Up FunThis Saturday, July 26th, Kevin G's wife Yani is throwing him a birthday pool party starting at 4pm in Mountainside. Please email Yani at Yaniva.guidicipietro@gmail.com, if you would like to come as well as for the address! Today's Workout:
- Skill - 3 x ME Muscle Ups (Bar or Ring) - Rest 2 min - (Sx = 3 x ME Strict Pull Ups superset with max effort strict ring dips - Rest 2 min) - 20 min cap
- Conditioning - 50-40-30-20-10 reps for time of
  - Russian KB Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
  - Push Ups
- Finisher - Collect 2 min in a hollow hold or 100 hollow body rocks

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