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IRON CROSSFIT North Brunswick

IRON CROSSFIT NORTH BRUNSWICK 

Check out our class times, stop by or call (or facebook. or e-mail) to discuss scheduling a free baseline workout!!

You’re not getting stronger by putting it off.

 

 

Our property is located near  Wal-mart on Route 1 South in North Brunswick at

832 Ridgewood Ave, building 3-B

North Brunswick, New Jersey 08902.

We are 3.5 miles from Cook/Douglas campus and an easy drive from anyone in central new jersey!

 

Thursday, Sept. 18th

Today’s WOD:

Skill: Ring Dips

5 max sets (if using bands) / 3 max sets strict / 3 weighted sets (if max is over 15)

 

Strength: Snatch

12m to work up to a heavy single

 

WOD: 14m AMRAP

3 strict pull ups

3 Goblet Squats 55/35

3 burpees

6

6

6

9

9

9….

 

 

Wednesday, Sept. 17th

Today’s WOD:

Skill – Double under practice

6 minutes :30 work :30 rest

Strength – Split Jerks (from the rack)

working on form – Moderate weight sets of 3

15 minutes

 

WOD: 5 rounds of:

12 Deadlifts 155/105

6 Hang Power Cleans

3 Split Jerks

Tuesday, Sept 16th

Today’s WOD:

Strength – Back Squat program

10 sets x 3 reps @ 85% (Take proper rest between sets!)

 

WOD: 12 minute AMRAP

5 push press 135/95

7 Toes to bar

10 box jumps 24/20

Monday, Sept. 15th

Today’s WOD:

Strength – Bench Press

3 sets x 6-8 reps @ 20×1 (2 seconds lowering/zero second pause/1 second up)

work to heaviest possible

 

Skill – Strict pull ups

3 Max sets or if you max is less than 6 reps/banded you will do 3 sets x 3-5 reps @ 51×1 tempo

 

WOD: For time

50/30 Push ups

400m run

30 KB swings 70/55

400m run

50/30 push ups

400m run

30 KB swings 70/55

400m run

Saturday, Sept 13th

Today’s WOD:
Warm up:

4 minute

ROW

1 minute Rest

4 minutes

20 Doubles

10 Push ups

1 minute Rest

4 minutes Ab mat sit ups

 

20min AMRAP

3 Handstand Push-up

6 Front Rack Step ups (24/20) 135/95

9 Dead lifts 135/95

Friday, Sept. 12th

Remember! Tonight’s class times are changed. All Friday night classes are now 4pm/5pm/6pm. (no more 7pm on Friday)

Today’s WOD:

Strength/Skill – Overhead Squats

5 – 5 – 5 – 5 – 5

(If you haven’t done your squat program this week then do Squats instead)

 

WOD: For Time

25 Power Snatches 115/75#

15 Toes to Bar

15 Push ups

1 Mile Run

15 Toes to Bar

15 Push ups

25 Power Snatches 115/75#

 

Thursday, Sept. 11th

Today’s WOD:

Strength – Full Clean

5 – 4 – 3 – 2 – 1 – 1 – 1

Work to a 90%-100% of 1 RM

WOD: 20 minute AMRAP
3 KBS 70/55#
3 Burpees
20 Double Unders
6 KBS
6 Burpees
20 Double Unders
9 KBS
9 Burpees
20 Double Unders
12 KBS
12 Burpees
20 Double Unders…

 

Wednesday, Sept. 10th

Today’s WOD:

Skill – Hand Stand Push ups

10 min. EMOM 2-5 reps

 

WOD: “Bear named Cindy”

3 Rounds

1 Bear Complex

1 Round Cindy

Mobility Seminar! Wednesday 5pm

Mobility for CrossFitters – Free Mobility Seminar!

Tomorrow (Wednesday) 5pm. Join Michael Rizk from Condition for Life for an introductory class on creating joint mobility specific to your needs as a CrossFitter.

If you saw the post last week and have been thinking about attending you need to send us a facebook message or email coachjoe@ironcrossfitnorthbrunswick.com reserve your spot! Let us know today if you plan on attending.

Tuesday, Sept. 9th

Starting THIS FRIDAY and from then on we will be cancelling the Friday 7pm and adding a Friday 5pm.

Fridays night classes will be 4pm/5pm/6pm from now on due to popular demand.

 

Today’s WOD:   “Fight Gone Bad!

Five rounds of:
Wall-ball 20/15
Sumo deadlift high-pull 75/55
Box Jumps 24/20
Push-press, 75/55
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. There is a 1 minute break after each 5 minute round. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point


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