9/21/2017

9/21/2017

Warm-Up
Tabata
10 Rounds: 20 seconds on, 10 seconds off. Alternating movements
odd: Kettlebell Swing
Even: L sit

Strength
in 20 Minutes...
10 Rep Max Deadlift
then...
3x8 @ 95% of 10 Rep Max

BB! 
EMOM for 20 Minutes
Min 1: 10 Stiff Legged Deadlift @ 60% of 10RM (off of 45# plate) (30X0)
Min 2: 10 bench Rows w/ dumbbells (last rep is a 10 second hold at the top)(2020)
Min 3: 10 Reverse front rack lunge w/ 2 kettlebells (off 45# plate)
Min 4: 30 second back extension Hold

Weightlifting Club
Every 2 Minutes for 5 Rounds
2+2+2
Power Clean+ Hang Clean(power Position)+ Jerk
8 Minutes to work up to a heavy...
2(1+1+1) Clean Extension +Clean+ Jerk
Every 2:30 Minutes for 4 Rounds
2(1+1) AHAP
then...
Every Minute for 10 Minutes
odd: 2+2 Clean Deadlift+ Clean Extension
Even: 3 Box Jumps(high)

9/20/2017

9/20/2017

Weekly Announcements: 
- A few of us are planning on doing the October 8th Tough Mudder in Englishtown. If you've had an itch to get a mud race in then join team Crossfit Bayonne! 
- The Team series is upon us. Don't feel like paying Crossfit HQ 40 bucks? Who does? But you're doing the workouts Friday Night so... you better find a partner. We will be creating in house leaderboards so we can still talk trash on each other and figure out who's the fittest team in the gym. Game on. oh.. and there will be additional rankings for best team name so think hard. 
- There have been questions about how the workouts will be structured for the Team Series. For now the answer is "I don't know" because it is largely based on how many workouts there are, and what we will need to accomplish them. We will more than likely have a "Open style" setup where teams will sign up for heats. More information will be had when the WODs are released. You guys worry about awesome team names, I'll do the other stuff. 

Warm-Up
Snatch Warm-Up(Power position)

Strength
8 Minutes to warm up to a heavy...
(1+1+1) Hang Power Snatch+ hang Snatch+ Overhead Squat (33X0)
Every 2 Minutes for 6 Rounds
(1+1+1) start at warmup weight and go AHAP

Conditioning
5 Rounds for time
10 Hang Power Snatch (115/80)
20 Lateral Box Jumps
30 Wall Balls
23 Minute Cap

Finisher
2 Minute AMRAP
Single Leg V-up(alternating)

9/19/2017

9/19/2017

Weekly Announcements: 
- A few of us are planning on doing the October 8th Tough Mudder in Englishtown. If you've had an itch to get a mud race in then join team Crossfit Bayonne! 
- The Team series is upon us. Don't feel like paying Crossfit HQ 40 bucks? Who does? But you're doing the workouts Friday Night so... you better find a partner. We will be creating in house leaderboards so we can still talk trash on each other and figure out who's the fittest team in the gym. Game on. oh.. and there will be additional rankings for best team name so think hard. 
- There have been questions about how the workouts will be structured for the Team Series. For now the answer is "I don't know" because it is largely based on how many workouts there are, and what we will need to accomplish them. We will more than likely have a "Open style" setup where teams will sign up for heats. More information will be had when the WODs are released. You guys worry about awesome team names, I'll do the other stuff. 
- We ran out of FitAid. I will be ordering cases of Fitaid at noon. If anyone would like to purchase a case(or 20) wholesale from me you can save a little bit more than if you buy them from FitAid. Each Case is $55 and the FitAid Fuel case is $65. Just Venmo me the payment and let me know which case you want in the payment details. Orders go out today. 

Warm-up
Every Minute for 12 Minutes
Min 1: 8 Push-Ups (2020)
Min 2: 6 Arnold Press(each side) (30X0)
Min 3: 15 Second SA Ring Row Hold

Strength
5X3(3101)+ME Neutral grip Pull-Ups (false grip)
Rest 90 seconds between sets, add weight if over 10 reps

Conditioning
5 Rounds, 1 Minute Stations
Hang Dumbbell Clean
Burpee
Kettlebell Snatch(5 left, 5 right)
Double Unders

 

9/18/2017

9/18/2017

Weekly Announcements: 
- A few of us are planning on doing the October 8th Tough Mudder in Englishtown. If you've had an itch to get a mud race in then join team Crossfit Bayonne! 
- The Team series is upon us. Don't feel like paying Crossfit HQ 40 bucks? Who does? But you're doing the workouts Friday Night so... you better find a partner. We will be creating in house leaderboards so we can still talk trash on each other and figure out who's the fittest team in the gym. Game on. oh.. and there will be additional rankings for best team name so think hard. 
- We ran out of FitAid. I will be ordering cases of Fitaid on Tuesday morning. If anyone would like to purchase a case(or 20) wholesale from me you can save a little bit more than if you buy them from FitAid. Each Case is $55 and the FitAid Fuel case is $65. Just Venmo me the payment and let me know which case you want in the payment details. Orders go out Tuesday at noon. 

Warm-Up
7 Minute AMRAP
10 lateral Duck Walks (left, then right)
8 Cossack Squat
6 Deep step up (higher than normal box)(each side)
4 Strict SL toes to bar(each side)

Strength
15 Minutes to find...
Back Squat 10RM
then...
Every 2:30
R1: ME @ 100%
R2: ME @ 90%
R3: ME @ 80%

Conditioning
10 Minute AMRAP
200 Meter Run
20 Pistols(alternating)
20 SA Sumo Deadlift High-Pull(10 left, 10 right)

Finisher
Partner abs
2 Minute AMRAP
P1: 20 Flutter Kicks
P2: Hollow Hold 

9/16/2017

9/16/2017

Please Join us for Coach Mike's Birthday workout. He baked it just for you all. 
Tonight we will be celebrating his 33 years of life at Pourhouse in Hoboken. Details will be flushed out during class and updates will be sent out via Instagram daily posts. Come for the WOD, stay for the Tony Boloneys. 

Warm-Up: Partner Style
1984 Meter Row
Partner 1: Row
Partner 2: Double Kettlebell Front Rack hold
Split meters however you like

Conditioning: All partner all day
11 Minute AMRAP
9 Thrusters (115/80) each
9 Burpees (synchronized)
rest 3 Minutes
11 Minute AMRAP:you go, I go
6 Snatches (135/95)
9 Box Jumps(30/24) 
rest 3 Minutes
11 Minute AMRAP: you go, I go
3 DT (155/105)
9 CTB Pull-Ups
 

9/15/2017

9/15/2017

Warm-Up
1200 Meter run(70% pace)
4 Rounds of Cindy
5 Pull-Up
10 Push-Up
15 Air Squats

Strength
5 Rep Max Bench Press
then...
2xME Bench Press @ 85%

Conditioning
"Half Wilmot"
3 Rounds
50 Air Squats
25 Ring Dips
 

9/14/2017

9/14/2017

Warm-Up
400 Meter Double Kettlebell Front Rack Walk
EMOM for 10 Minutes
Odd: 5 Bent Over Rows(30X1)
Even: 5 RDL(31X0)
Keep the same weight for both movement. RDL should be kept LIGHT but weight should increase across every other set. 

Strength
5 Rep Max Pause Deadlift (knee)

Conditioning
Partner AMRAP 20 Minutes: you go, I go
10 Deadlift(60% of 5RM pause Deadlift)
20 Double KB Swing(heavy)
30 Double Unders

Weightlifting Club
1 rep hang power snatch
Every 90 seconds for 4 Rounds
2 Hang Power Snatches @ 85%
Every 2 Minutes 4 Rounds
1+1+1 Power snatch+ snatch+ Overhead Squat(
Every 2 Minutes for 4 Rounds
3 Snatch Pull to hip (3 second hold @ hip)

9/13/2017

9/13/2017

Warm-Up
3 Rounds
10 Z Press
10 Single Leg TTB(alternating)
ME Plank hold (Center, left, right)

Strength
12 Minutes to establish..
5 Rep Max Push Press
Every 2 Minutes for 3 Rounds
5 Push Press @ 85% of 5RM

Conditioning
3-6-9-12
Hang Power clean and Power Jerk (115/80)
9-12-15-18
Toes to bar

 

9/12/2017

9/12/2017

Warm-Up
2 Minutes AMRAP
10 Side steps left
5 Air Squats
10 Side steps right
5 Air Squats

10 Minutes to establish
3 Rep Max Seated box Jump

Strength
15 Minutes to find...
10 Rep Max Reverse Lunge(off of 45# plate)(5 left, 5 right)
then...
Every 2:30 for 4 Rounds
10 Reverse lunges @ 80% of 10RM
5 seated Box Jumps @ 80% of 3RM

Conditioning
3k Row Time Trial

Weightlifting Club
1 rep hang power clean(above the knee)
Every 90 seconds for 4 Rounds
2 Hang Power Cleans @ 85%
Every 2 Minutes 4 Rounds
1+1+1 Power Clean+ Clean+ Jerk Dip Hold(3 seconds)
Every 2 Minutes for 4 Rounds
3 Clean Pull to hip (3 second hold @ hip)
 

9/11/2017

9/11/2017

Warm-Up
400 Meter Run
Tabata Single arm swing
Odd Rounds- Left hand
Even Rounds- Right Hand

Strength
Every 3 Minutes for 5 Rounds(a+b)
a. 5 Strict Chest to bar pull-Ups(50X1) add weight if possible. 
b. ME Strict Banded Chin-Up(add a green band to whatever you're using)

Conditioning
6 Rounds for time
200 Meter Run
9 Burpee Box Jumps(24/20)
11 Thrusters (DB/KB in each hand)pick a weight that can be done unbroken, but sucks. 

Finisher
5 Minute Partner AMRAP (you go, I go)
100 Ft sandbag Carry

9/8/2017

9/8/2017

The Crossfit Team series is just two weeks away! Don't forget to grab a partner and sign up to compete in some healthy(ish) competition. Click here for more details.

Warm-Up
3 Rounds for quality
8 Glute Bridge
10 Banded Lateral Walk(each direction)
8 Kang Squat(with band on)

Conditioning
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Accessory
E3MOM for 5 Rounds (a+b)
a. 5 Reverse Grip Bent Over Row(20X1)
b. ME Single Arm Bent Over Row (non dominant arm first)

9/7/2017

9/7/2017

The Crossfit Team series is just two weeks away! Don't forget to grab a partner and sign up to compete in some healthy(ish) competition. Click here for more details.

Warm-Up
Jerk Warm-Up+Shoulder Mobility

Extra Warm
6 Minute AMRAP
5+5 SA Push Press+ reverse Lunge(same side)

Strength
2+1 Push Press + Jerk AHAP
then
Every 2 Minutes for 5 Rounds
2+1 @ 90%

Conditioning
5 Rounds for time
200 Run
20 Box Jump over (lateral)
20 Double KB Lunges (alternating)

Weightlifting Club
Every 2:30 Minutes for 5 Rounds
2+1 rep hang power clean+ Hang Clean (above the knee)
(33X2)
Every 90 seconds 8 Rounds
1+1+1 Power Clean+ Clean+ Jerk Dip Hold(3 seconds)
Every 2 Minutes for 4 Rounds
4 Clean Pull to hip (3 second hold @ hip)

9/6/2017

9/6/2017

Warm-Up
Clean Warm-Up

Strength
Every 2:30 Minutes for 5 Rounds.
5 Pause Back Squat(1 second @ bottom of squat)
goal of workout is 5-5-5-5-5 with the last set being the heaviest

Conditioning
15 Minute Partner AMRAP(you go, I go)
5 Clean(full) (135/95)
10 Calorie Row
15 Russian Swings (heavy)

Abz: the finisher
10 Minute EMOM
Odd: 30 second double Front Rack Walk (heavy kettlebells)
Even: 6 Single leg Toe to bar(alternating)+ ME toes to bar
 

9/5/2017

9/5/2017

Warm-Up
10 Minute AMRAP
Partner 1:
3 Tempo Push-Up (dumbbell handles) (3030)
5 Bent Over row(Double Dumbbells) (30X2)
15 second Handstand Hold
Partner 2: 
Row Purgatory

Strength
Every 3:00 For 5 Rounds
5 Bench Press (41X0)
Burnout Double KB/DB bench press (10-15 reps)

Conditioning
7 Rounds for time
7 Push Jerks (155/105)
7Chest to bar Pull-Ups
7 Burpee

9/2/2017

9/2/2017

Announcements:
We will be closed on Monday, September 4th to celebrate Labor Day! See you all Tuesday.

Warm-Up
4 Rounds
5 reps per arm
Suitcase Deadlift
1 Arm KB Swing
1 Arm KB Squat
1 Arm KB Thruster

Conditioning 
For Time
800 meter run
10 Thruster (135/105)
20 Cleans (155/105)
600 Meter Run
20 Thruster (115/80)
15 Cleans (185/125)
400 Meter Run
30 Thruster (95/65)
10 Cleans 205/135
200 Meter Run
40 Thruster (75/55)
5 Cleans (225/155)

9/1/2017

9/1/2017

Warm-Up
3 Rounds
3 False Grip Ring Row(30X2)
5 Kips
7 Diamond Push-up (30X0)
9 Ball slams

Condtioning
"Tyler"
5 Rounds for time
7 Muscle-ups
21 Sumo Deadlift High-Pulls

BB Finisher
5 Minute AMRAP
Strict Chin Up

8/31/2017

8/31/2017

Warm-Up
Partner Warm-up
4 Rounds
Partner 1:
10 Half Kneeling Dumbbell press(switch knees every round)
10 v-ups
Partner 2: Plank Hold (center, left, right, center)

Strength
5 Rep Max Pause Deadlift(mid shin)
then...
Every 90 seconds for 5 Rounds
2 Deadlift @ 90% of 5RM

Speed
Every 3:30 for 3 Rounds
9 Touch and go Power Cleans
100 Meter Sprint
Ret remaining time

Finisher


Weightlifting Club! 
Every 2:30 Minutes for 5 Rounds
3 rep hang power snatch (30X2)
Every 90 seconds 8 Rounds
1+1+1 Power snatch+ snatch+ Overhead Squat(30X0)
Every 2 Minutes for 4 Rounds
5 Snatch Pull to hip (3 second hold @ hip)

8/30/2017

8/30/2017

Warm-Up
200 Meter Walk (1kb Overhead, 1kb Farmers)
3 Rounds
5 SA Ring Row(30X2) Per side
10 inch worms
15 air squats
20 second Handstand hold

Strength
Every 2:30 for 5 Rounds
5 Push Press (30X0)

Conditioning
"Barbara"
5 Rounds, each for time.
20 Pull-Ups
30 Push-Ups
40 Sit-ups
50 Air Squats
Rest 3 minutes between each round
 

8/29/2017

8/29/2017

Warm-Up
4 Minute AMRAP (slow pace to start)
10 side steps
10 Air Squat
3 Minute AMRAP
5 Vertical Jumps
5 Overhead Throws (slam ball)

Strength
Every 4 Minutes for 4 Rounds
5 Front Squat (41X0) Start medium and keep tempo over weight

Conditioning
42-30-18
Jumping Lunge
21-15-9
Muscle Clean (95/65)
After each round-50 Double Unders

Finisher
5 Minute AMRAP
kang squat 25% of 5RM front Squat

8/28/2017

8/28/2017

This September we are participating in the Crossfit Team series as a gym! It will be structured similarly to Crossfit Open with the exception of you get to pick a parter! Check out the link to learn more about it. 

Warm-Up
Every 1:45 for 6 Rounds
20 second sprint Row
3 burpees

Strength
Every 3 Minutes for 5 Rounds a+b
a. 6 Tempo Rope Pull-Ups (30X1) 
b. ME Single arm Croc Row(medium weight)

Conditioning
Partner AMRAP(you go I go)
18 Minutes
20 Dumbbell Snatch
10 Burpee Box Jump
200 Ft. Sandbag Carry