Jersey Shore Crossfit

Happy Saturday!

Kettlebell Deck of Cards!

• Diamonds= 1 arm push press
• Hearts= split squats
• Spades= Snatches
• Clubs= 1 arm rows

Spit the reps up on each side.  If you pull a 10, do 5r/5l....

• Aces= 12 reps
• The Joker =12 burpees

Friday

Let's do this circuit style!

6-8 rounds of 20 seconds work/10 seconds rest(Using the Gym Boss Timer)

Take 1:30 rest between rounds

1. Jumping pull ups
2. Kettlebell or dumbell push press
3. Kettlebell snatches or snatch pulls
4. Burpees
5. Kettlebell swings
6. Whip the hose or slam the ball

Get to the beach!!!!

Thursday

10 minute couplets

Spend 10 minutes ate each couplet doing 15 seconds work/15 seconds rest between each couplet.  Take 1 minute rest before moving on to the next couplet.

1. Pull ups or ring rows/ push ups or power push ups
2. Kettlebell swings/ Kettlebell front squats
3. Sit ups/ elbows to knees

Wednesday

Conditioning Blaster!

30 seconds work/ 30 seconds rest for 30 minutes (Using the Gym Boss Timer) of:

1. Jumping pull ups
2. Burpees
3. Rower
4. Power rope (or Fire Hose!!!) or Slam ball
5. Jump rope
6. Thruster

We would like to hear some words from those of you who visit us frequently.  Please take a few seconds and give a shout out in the comment area below.  Give us some feedback! 

The Intro Class is this Saturday, July 12.  Go here to sign up, or email mike@newjerseycrossfit.com

Have a great day!

Oh Nooo! The hose is out!

Tuesday

Do this for 30 minutes!

Get as many rounds as you can!

• 20 squats (holding your bell)
• 20 pull ups
• 20 push presses 10/10
• 20 snatches 10/10
• 20 sit ups

Use one kettlebell.  The bell you start with is the bell you finish with.

We would like to hear some words from those of you who visit us frequently.  Please take a few seconds and give a shout out in the comment area below.  Give us some feedback! 

Have a great day!

Monday

4,8,12,16,20

For time!

• Kettlebell Swings
• Mountain Climbers
• Kettlebell high pulls
• Burpees
• Jumping pull ups
• Kettlebell thrusters

Saturday

Use one Kettlebell

1. Swings R/L 10/10, 8/8, 6/6, 4/4, 2/2
2. Push ups 20, 16, 12, 8, 4, 2
3. Kettlebell cleans 10/10, 8/8, 6/6, 4/4, 2/2
4. kettlebell push press 10/10, 8/8, 6/6, 4/4, 2/2
5. Split squats 10/10, 8/8, 6/6, 4/4, 2/2
6. One arm row 10/10, 8/8, 6/6, 4/4, 2/2 or pull ups 10,8,6,4,2
7. Walkouts 10,8,6,4,2

Go through this like a circuit.  Take your time and use solid technique!

Kieran H- 1st Team All Shore Track 1st Team all Monmouth County, Nicci B- 3rd team all monmouth,  Blake Hamilton-Professional Basketball Player in Euro League, Monmouth University graduate and Northeast Conference Player of the Year 2004.

The Agilty Man!!

Happy July 4!

Metcon Madness in the courtyard!!

4 rounds, work/rest in seconds: 35/25, 30/20, 25/15, 20/10

1. Kettlebell swings
2. Mountain climbers
3. Squat jumps, box jumps or air squats
4. Slam ball
5. Rower or sumo deadlift high pulls
6. Burpees
7. kettlebell snatch or kettlebell clean
8. D-ball thruster
9. Jumping pull ups

Have a great weekend!

Our Saturday classes are normal schedule.

See you in the A.M.

Thursday

Strength and Conditioning

1. Pull ups
2. Kettlebell front squats
3. Push ups or power push ups
4. Low back extensions or heavy swings
5. Seated dumbell shoulder press
6. Heavy med ball sit ups and reach

• Round 1: 30 seconds work/30 seconds rest
• Rounds 2-3: increase the weight and  do 25s work/25s rest non-stop
• Rounds 4-5: increase weight and do 20s work/20s rest non-stop
• Take 1 minute rest between round 1 and round 3

4th of July class will be 9am.  This will be the only class that taking place om the 4th.

Wednesday

"Lucky Sevens"

Yet, another crowd pleaser!

1. Kettlebell swings 7r/7l
2. Burpees 7
3. Kettlebell snatches 7r/7l
4. Mountain climbers 7r/7l
5. Kettlebell cleans 7r/7l
6. 1 kettlebell racked thruster 7r/7l
7. Walkouts 7

• Go through this circuit style
• do 7 rounds as fast as possible
• us one kettlebell for the entire workout

We are having our Open House on July 19th.  Go here for more detail.

The famous July 4th workout will be at 9am.  This will be the only WOD so take advantage.

It's mayhem in the courtyard!