CrossFit Secaucus

WOD - Workout of the Day

  • SNCO  WOD 04/05/2013

    STRETCHING 5 MINS

    DYNAMIC WARM UP 10 MINS

    WOD

    7 ROUNDS OF:

    15 PUSH UPS
    100 singles or 50 double unders

    15 SQUATS
    100 singles or 50 double unders

    REST 60 SECONDS BETWEEN ROUNDS

     

    FEATURED: AZUCENA AND ERIC


    Current Athletes: Schedule This Class
    Future Athletes: Sign-up for Free Trial Class

  • Warm up and Mobility W/PVC

    25 Burpees
    25 Squats
    25 BF Sit ups

    Squats: 60/5 65/5 70/5 75/5(2)

    Metcon:

    AMRAP
    20 mins increase reps by 2 until the time is up

    2 Pull up
    2 T2B
    2 Step Up
    4 Pull up
    4 T2B
    4 Step Up
    6 Pull up
    6 T2B
    6 Step Up

    FEATURED: ANWAR

  • Warm up and Mobility:

    Jackie 500m row
    25 thrusters, 45lbs
    15 pullups

    then, 50 KBS (unbroken)

    Deadlift Practice and warm up: 20 Mins

    Metcon:
    Descending Ladder Sprint (6 min cap)

    Test your skills and post your best time for the following couplet with a 6-minute cap:

    Deadlifts Male L3:275 L2:185 L1:115 Female L3:215 L2:135 L:1 75
    Muscle Ups | Straight Leg Box Dips | Bent Knee Box Dips
    See the rep scheme for each level

    Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

  • 30 OHS/PVC
    50 JJ
    20 Lunges
    50 JJ
    10 Pushups

    Skill: HANDSTAND PUSH UPS

    METCON:

    4 Rounds FT

    10 OHS @ 115
    Row 250
    10 HSPU’s

  • 3 mins AMRAP
    5 pushups
    10 squats

    4X BB WARM UP

    WEIGHT LIFTING:
    1) C&J 60/2+1 65/2+1 70/2+1 75/2+1 80/2+1
    2)Jerk From Rack: 70/2 75/2 80/2 85/2

    Metcon:

    3rounds

    1 min Double unders
    1 min burpees
    1 min Double unders
    1 min Pull ups

    4 Min Break between rounds

    FEATURED: DV

  • Editorial

    • Jeff Wittmer Weightlifting Seminar on Saturday, October 17

      By CrossFit Secaucus | In Editorial, News | on August 26, 2015

      UPDATE: Late registration available on site. Please show up around 8am so we can get you set up.

      We are proud to announce the return of the much anticipated Olympic Weightlifting Seminar featuring Jeff Wittmer, a multiple time national champion, Olympic team alternate, and Pan America medalist. Jeff brings 20 years of weightlifting experience to the table and will provide valuable information to CrossFit athletes at any level.

      CONTINUE READING
    • Jeff Wittmer Weightlifting Seminar on Saturday, March 21

      By CrossFit Secaucus | In Editorial, News | on March 12, 2015

      We are proud to exclusively offer the Jeff Wittmer Weightlifting Seminar at CrossFit Secaucus. During the all-day seminar, Jeff Wittmer, an Olympic-level weightlifting competitor, will teach key weightlifting movements that are cruicial in CrossFit, and regardless of your experience level this seminar will be highly beneficial for your advancement. Book your spot for the seminar […]

      CONTINUE READING
    • Official Launch Party Invitation

      By CrossFit Secaucus | In Editorial | on February 12, 2015

      CrossFit Secaucus is celebrating the opening of the new 3,000 sqft. training facility, and you are invited. Check out the gym, meet the trainers, join us in a free trial class and become part of the community.   Location: 333 Meadowlands Pkwy, Secaucus, NJ 07094   Event Schedule   10am  CrossFit Class for Current Athletes […]

      CONTINUE READING
    • CrossFit Classes Have Started at Our New Gym in Secaucus, NJ

      By CrossFit Secaucus | In Editorial, News | on January 7, 2015

      CrossFit Secaucus is excited to announce the official opening of our new 3,000 sqft. location at 333 Meadowlands Parkway, past the overpass on the right-hand side.

      CONTINUE READING
    • Are You Afraid to Fail?

      By Eddie Maresca | In Editorial | on December 3, 2014

      What exactly do I mean by that? We’ve all been there. Whether it was subconsciously or knowingly, we’ve been afraid. Have you ever been confronted with a task, a job or an exercise that made you feel like you were about to have an anxiety attack? Heart palpitations, cold sweats and walked away from it […]

      CONTINUE READING
    • Basics of Nutrition for CrossFitters

      By CrossFit Secaucus | In Editorial | on November 5, 2014

      What Should I Eat? In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great […]

      CONTINUE READING
    • How I Got Started with CrossFit

      By Rob Zych | In Editorial | on November 1, 2014

      I remember the first time I heard about CrossFit. It was the Spring of 2009. At the time, Coach Eddie and I were pushing through our respective workouts, and exploring every new fitness trend under the sun. I was struggling to find a balance between a full-time job, going to law school at night, maintaining […]

      CONTINUE READING
    • Getting Back to Working Out After an Injury

      By Eddie Maresca | In Editorial | on September 26, 2014

      In every sport or physical activity we will find ourselves prone to more injuries than your average inactive individual. Whether it’s a sprained ankle, bad knee, torn ACL or that nagging injury that doesn’t seem to go away, it will somehow set you back reaching any of your future goals. The first thing that you […]

      CONTINUE READING
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