CrossFit Secaucus

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WOD - Workout of the Day

  • Mobility

    Dynamic Warm up
    Side Step
    Back Pedal
    Side Steps

    Then 20 Box Jumps

    Strength: HSPU 10×5


    4 Rounds

    400m Run
    7 Pull ups

    THE OPEN Begins

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

  • “The Open” Season is here…. Here we have a previous CF Games open workout. This one is 15.1 – Let’s Have fun with this one and don’t forget 17.1 will be announced Thursday 5PM and we will perform this year’s open workout all day on Friday the 24th, So don’t miss out!

    4x BBWU


    Review and perform all movement progressions and build up to desired weight (RX or Scaled)

    WORKOUT 15.1
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (115 / 75 lb.)
    5 snatches (115 / 75 lb.)

    Complete as many rounds and reps as possible in 9 minutes of:
    15 hanging knee raises
    10 deadlifts (85 / 55 lb.)
    5 snatches* (85 / 55 lb.)
    *ground-to-overhead allowed

    WORKOUT 15.1a

    1-rep-max clean and jerk
    6-minute time cap

    These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

    Your score for Workout 15.1 will be the total number of repetitions completed.

    As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

    The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assistance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

    Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

    Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

  • Warm up

    25 Squat Jumps
    20 Squats
    15 Burpees

    Skill: HSPU and PUSH UP Progression and practice


    7 Rounds

    9 HSPU’s or 18 Push ups
    18 Squats
    20 Alternating Lunges
    22 Double unders or 15 with Singles
    24 Crunches


  • Warm up and PVC Mobility
    200m Run
    15 Push ups
    20 Box Jumps

    Strength: Build up to DEADLIFT desired weight for WOD

    Complete for time
    800 meter run
    30 strict pull ups
    30 dead lifts (225/155lbs)
    Run 800
    30 dead lifts
    30 strict pull ups
    800 run


  • Dynamic Warm up
    Power Skip
    Bear Crawls
    Broad Jumps
    Hop on one foot
    Walking Lunges with a twist
    Figure Four
    Side Shuffle
    Run 200M

    Skill: HSPU, Push up


    8 HSPU or 16 Push ups
    10 Ring Rows
    15 Squats
    20 Box Dips

    Run 800M

  • 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.

    • 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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