CrossFit Secaucus

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WOD - Workout of the Day

  • Barbell Club

    Low Bar Squat
    55% 2×5
    65% 5
    75% 5×5

    60% 2×5
    65% 5
    70% 5×5

    70% 5
    75% 5×5


    4x BBWU

    6 x 3 Clean @ 70% 1RM


    75 Wall Balls 20/14

    *every time you break the wall balls up, as defined by not throwing
    it for more than 3 seconds, you must complete 6 Burpees

    New to CrossFit? Sign-up for Free Trial Class | Members: Register for Class

  • TEAM WODs:

    “Staying alive” with 15.5 (15 min time cap)
    thrusters (RX: 95/65 ; scaled: 65/45)
    calorie rows

    Then, 10 min rest & set up barbell


    “15.1(ish)” AMRAP (12 min)
    15 toes to bar
    10 deadlifts (115/75)
    5 snatches (115/75)

  • Barbell Club
    Front Squat
    55% 2×5
    65% 5
    72% 5
    75% 5
    80% 4×5

    Bench Press
    60% 2×5
    65% 5
    70% 4×5

    70% 5
    75% 5
    82% 4×5


    Warm up
    25 Jumping Jacks
    20 Squats
    15 Pop ups

    Ring Dips 5×5
    Supinated Ring Rows with box 5×8
    EMOM 5 mins
    8 Broad jumps
    8 Push ups

    5 Rounds
    15 Double unders
    10 Deadlift 185/125
    10 Burpees over bar

  • Warm up and Shoulder Mobility 10 mins

    Hand Stand Walk Progression 10 mins

    5×8 Strict Hand Stand Push ups
    5×4-6 strict T2B

    WOD 12 min Cap

    Minute 0-3
    3 T2B
    3 Push Press 75/45
    3 Box Jumps

    If you complete within time cap, you get 4 more mins, otherwise Stop

    Minute 3-6 add
    6 T2B
    6 Push Press 75/45
    6 Box Jumps

    If you complete within time cap, you get 4 more mins, otherwise Stop

    minute 6-9 1-5 lbs

    9 T2B
    9 Push Press 75/45
    9 Box Jumps

    If you complete within time cap, you get 4 more mins, otherwise Stop

    minute 9-12 add 10lbs

    12 T2B
    12 Push Press 75/45
    12 Box Jumps


    Team WOD:
    100 double-unders
    60 ring rows
    60 lunges
    60 butterfly sit-ups
    60 wall balls
    60 lying leg raises
    60 box step ups
    60 push-ups
    100 double -unders


  • 10 Mins Coach’s Choice Mobility

    4x Barbell warm up (use 5lbs more than usual bb)

    Skill Review:

    1 Clean + 2 Power jerk +1 Split Jerk

    Build in 15 mins
    55% 60% 65%x3


    10 Mins EMOM
    15 Burpees

  • Editorial

    • Yoga is Coming to CrossFit Secaucus

      By CrossFit Secaucus | In Editorial, News | on June 15, 2017

      Starting June 20, we will offer regularly scheduled vinyasa yoga classes on Tuesdays at 8:30pm and Saturdays at 11:30pm. Classes are for beginners and experts. If you interested, send us an email for a free consultation.   Trainer Profile: Jade Alexis Jade is a former NCAA Division 1 basketball athlete, an experienced competitive boxer and […]

    • 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.

    • 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 […]

    • 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 […]

    • 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.

    • 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 […]

    • 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 […]

    • 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 […]

    • 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 […]

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