Crossfit NJ | Crossfit 908 Berkeley Heights, New Jersey

09/25/16: Sunday UpdateReminder - Yoga is today @ 8:30am. Don't miss out on recovering with Karen's awesome Yoga class. The week ahead:
- Mon - Overhead Squats + Couplet
- Tue - 1RM C&J + "Grace"
- Wed - Sleds + Couplet
- Thurs - Yours + WLC
- Fri - Quadruplet
- Sat - Partner Couplet + Assault Bike
- Sun - Yoga + Open Gym
09/24/16: Fun friend stuff….Today's Workout:
- Strength - In teams of 2, establish a 3 rep max deadlift each. 20 minutes. Add weight for team score.
- Conditioning - 3 Rounds For Time - Teams of 2 - "Defeat the Chimaera"
  - 150 Double Unders - Alt. as needed
  - 20 Synchronized Toes To Bar (Sx = 20 Synchro weighted sit ups 30#/20#)
  - 30 Synchronized Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/ 53#) (American if possible)
  - 400m Run (Together)
- Finisher - Handstand Work - Spend 10-15 minutes working on your next progression of a handstand be it a wall walk, handstand hold, push up, walk, or freestanding handstand. Try something new
09/23/16: A Chipper FridayToday's Workout:
- Assault Bike - Teams of 4-5 rotate every 20 seconds until the desired amount of calories are reached. Sx = 100 Cals / Rx = 150 Cals / CRx = 200 Cals - 12 min time cap
- Conditioning - For Time - "You would chipper" - 20 min time cap
  - 50 Calorie Row
  - 40 Burpees
  - 30 Box Jump Over (Sx = 24"/20" Rx = 24"/20" - CRx = 30"/24")
  - 20 Hang Power Clean & Jerk (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
  - 10 Thrusters (Same)
- Finisher - 400m Waiter / Farmers Carry. One hand overhead / one hand farmers style. Alternate as needed.
09/22/16: YoursdayToday is Thursday Yoursday, which means all classes are set up like open gym. You can use the hour long class to work on a skill, make up a missed workout, work on mobility, lift, or just enjoy the ambiance. We will be programming additional squatting on Thursdays and Sundays. Bottom line, enjoy the day. Do some stuff you need to work on, and do some stuff you love. Weightlifting club is tonight @ 7:15pm. Come get your lift on! The Skill of The Month for September is the Double Under. We did this skill back in April, but it is something we need to continuously work on. Skill Of The Month –
- Double Under – Spend 5-10 minutes practicing your jump rope technique. Ask your coach for some cues. If you are proficient but still want to work on them. Try the flight simulator, but cap yourself at 10 minutes. 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders. You must stop between sets and start at 0. Here is a video on Double Unders.
09/21/16: We’re Climbing!Today's Workout:
- Conditioning - 10 Rounds For Time - "The Safe Driver" - 30 Min Time Cap
  - Run 200m
  - 20 Sit Ups
  - 2 Rope Climbs (Sx = Mod Rope Climb or 10 Ring Rows - CRx = Legless)
- Finisher - 3 x 15 Press Ups + 2 min hip opener each leg
09/20/16: Tuesday TripletToday's Workout:
- Skill - EMOM10 -
  - 1st min - 5-10 Strict Ring Dips
  - 2nd min - 50 Double Unders
- Conditioning - 3 x AMRAP5 - "Jamaican Lottery Scam"
  - 8 Goblet Lunges 1-for-1 (Sx = 30#/20# - Rx = 50#/35# - CRx = 70#/50#)
  - 7 Burpees Over DB
  - 6 Dumbbell Snatch 1-for-1 (Same as lunge)
- Finisher - 3 Sets - 25 Push Ups - Rest 1 minute between efforts
09/19/16: Start the week with Intensity…Today's Workout:
- Strength - 2 x 10 Front Squat @ 70% of 1RM
- Conditioning - For Time (Sx = 5Rds / Rx = 6 Rds / CRx = 7 Rds) - "Cardio-pull-monary"
  - 5 Dumbbell Hang Clean (Sx = 30#/20# - Rx = 50#/35# - CRx = 70#/50#)
  - 10 Chest To Bar Pull Ups (Sx = Jumping CTB or Strict Banded)
  - *****NOTE - Goal time for this workout is under 15 minutes, and if you are proficient at pull ups, under 10 minutes. This workout is not quite "Fran" but it can be very fast.
- Finisher - 5 x 10 Dumbbell Curls + 20 Banded Good Mornings
Congratulations to Bart Zimmermann for placing 2nd in his age group at the North East Masters Classic!
09/18/16: Sunday UpdateThe week ahead:
- Mon - Front Squats + Couplet
- Tue - Dips / Doubles + Triplet
- Wed - Triplet (We're climbing"
- Thurs - Yours + WLC
- Fri - Assault Bike + Chipper
- Sat - Deadlift + Partner WOD
- Sun - Yoga + Open Gym
09/17/16: Saturdays are for the toys….Today's Workout:
- AMRAP25 - Teams of 4
  - 200m Sand Bag Run Pace Setter
  - Work:
    - Max Cal Assault Bike
    - Max Heavy Wall Ball (Challenge yourself - Must be to 10ft if scaling up)
    - Max Toes To Bar (Sx = Straight Leg Raise OR V-Ups)
- Finisher - 400m Double KB Front Rack Walk
09/16/16: Frideads for all!Last Call! - Hey Folks, we still need at least another 8-10 judges. I know some of you may want to judge but feel like you would not be good at it. Pat has been our head judge for the past 4 years and he holds a judging seminar before the competition to ensure that everyone is aware of the standards. If you are able to judge, please sign up HERE. We need the help! Today's Workout:
- Skill - EMOM14
  - :30 Max Strict Chin Ups (If you hit 10, stop) / :30 rest (Sx = Banded Strict Chin Ups)
  - :30 Max Strict Handstand Push Ups (If you hit 10, stop) / :30 rest - (Sx = Strict DB Press or Box HSPU / Rx = Head to Ground / No deficit)
- Conditioning - 7 Rounds For Time
  - 7 Deadlifts (Sx = 95#/65# - Rx = 155#/10# - CRx = 225#/155#)
  - 7 Lateral Bar Burpees
- Finisher - 3 x 1:00 on / 1:00 off Banded Plank

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