Crossfit 908
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Crossfit 908 is a gym in Berkeley Heights, NJ. Providing crossfit classes and personal training to clients throughout Central and North New Jersey.
Crossfit 908
2y ago
Today’s Workout
Warm Up
2 Sets
5 Banded Pass Throughs
10 Banded Presses
15 Banded Pull Aparts
10 Halting Glute Briges
15 KB Deadlifts
20 Box Step Ups
10 Barbell Presses
15 KB Swings
10 Box Jumps
5 Tempo Presses (60X2)
Strength
Every 2 min. for 7 Sets
3 Tempo Strict Presses (60X2 – 50-55% of 3 RM)
Conditioning – “Mein Leap-Shin”
3 – 6 – 9 – 12 – 15 – 18 – 21
Box Jumps (rx: 24″|20″ crx: 30″|24″)
Swings (Russian or American)
Accessory
3 Sets
10-15 Tempo Dragonflags (3111)
20-30 Oblique Heel Taps (R+L=1)
1 min. Rest
The post 03/31/22: Thursday appeared first on 908 Athletics ..read more
Crossfit 908
2y ago
Today’s Workout
Warm Up
200 m Jog
30 Banded Marches
30 Banded Lateral Steps
10 Curtsy Lunges (Each)
10 Cossack Squats
5 Good Mornings
10 Back Rack Lunges
200 m Jog
6 Tempo Back Squats (60X2)
Strength
Every 2 min. for 7 Sets
3 Tempo Back Squats (60X2 – 50-55% of 3 RM)
Conditioning – “Harry Trotter and the Order of the Knee-nix” – Last done 7/28/21
AMRAP 15
200 m Run
12 Heavy DB Lunges (1 DB held any style)
:30 Rest
Accessory
4 Sets
:30 Standing Plate Halos
:30 Side Plank (Each side)
The post 03/29/22: Tuesday appeared first on 908 Athletics ..read more
Crossfit 908
2y ago
Today’s Workout
Warm Up
3 Sets – :30 On|:15 Off
Tempo Ring Rows
Infant Squats
Scap Pull Ups
Lemon Squeezes
Skill – Rope Climbs
Box Foot Holds
Pull Up Bar Resets
Partial Ascent/Descents
Full Rope Climb
Conditioning – “The Wrapped-or Thrust”
5 Rounds For Total Reps/Cals
1 min. Max Rope Climbs
1 min. Max DB Thrusters (35#|20#)
1 min. Max Cal Bike
2 min. Rest
Accessory
Collect 4-5 min. in a Wall Sit
The post 03/26/22: Saturday appeared first on 908 Athletics ..read more
Crossfit 908
2y ago
Today’s Workout
Warm Up
12 Toy Soldiers
12 Standing Quad Pull
12 Standing Pigeon Stretch
:30 Jump Rope
6 Inchworms
2 Sets
:20 Fast High Knees
:20 Butt Kickers
:30 Jump Rope
300 m Jog
Conditioning –“Team Triple 3’s” – Last done 7/14/18
For Time – Partner WOD
3 km Row (Alt. every 300 m)
300 Double Unders (Each – working at the same time sx: 3 min. Attempts)
3 mile Run (Alt. every 300 m) ***rain sub: 5 km Row – Alt. EMOM***
Accessory
4 Sets – :30 On|:15 Off
Zottman Curls
Banded Tricep Extensions
The post 03/24/22: Thursday appeared first on 908 Athletics ..read more
Crossfit 908
2y ago
Today’s Workout
Warm Up
10 Groiners w/ T Spine Opener
5 Inchworm + Cossack Squats
20 Step Ups (Alt. every 5)
:40 Russian Baby Maker Stretch
10 Wall Squats
10 DB Front Squats
5 Box Jump Overs
10 DB Hang Squat Cleans
Strength
Build to a Challenging 3 Rep Back Squat
Conditioning – “A Nobel Thigh’s Winning Inven-Shin”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Box Jump Overs (rx: 24″|20″ crx: 30″|24″)
DB Hang Squat Cleans (rx: 40#|25# crx: 50#+|35#+)
Accessory
5 Sets
6-10 Overhead Squats (Light weight)
The post 03/22/22: Tuesday appeared first on 908 Athletics ..read more
Crossfit 908
2y ago
Today’s Workout
Warm Up
4 Inchworms + Press Ups
8 Infant Squats
12|9 Cals
16 Step Ups
12|9 Cals
8 Box Jumps
2 Sets
3 Sandbag Over Shoulder
6 Box Jumps
9|6 Cals
Conditioning –“You’re Ply-ing in My Sand-Box”
Every 3 min. for 30 min.
3 Sandbag Over Shoulder
9 Box Jumps
12|10 Cal Row|Ski|Bike
12|10 Cal Row|Ski|Bike
9 Box Jumps
3 Sandbag Over Shoulder
Accessory
5 Sets – :30 On|:15 Off
Hollow Hold
Kneeling KB|Plate Halos
The post 03/13/22: Sunday appeared first on 908 Athletics ..read more
Crossfit 908
2y ago
Today’s Workout
Warm Up
3 Sets
3 Inchworm + Groiners
6 Scap Pull Ups
9 Air Squats
12 Jumping Jacks
2 Sets
12 Ring Rows > Kip Swings
9 Front Squats
6 Push Presses
:30 Jump Rope
10 Thrusters
:30 Jump Rope
5 Pull Ups
9 Thrusters
:30 Jump Rope
3 Chest to Bar Pull Ups
8 Thrusters
:30 Jump Rope
1 Bar Muscle Up
Conditioning
For Time – Partner WOD
50 Pull UPs
100 Double Unders
50 Thrusters (95#|65#)
40 Pull Ups (crx: Chest to Bar Pull Ups)
200 Double Unders
40 Thrusters (rx: 95#|65# crx: 115#|75#)
30 Pull Ups (crx: Bar Muscle Ups)
300 Double Unders
30 Thrusters (rx: 95#|65#&nbs ..read more
Crossfit 908
2y ago
Today’s Workout
Warm Up
3 Sets – :30 On|:15 Off
Mt. Climbers
Jumping Jacks
Cossack Squats
Bicycle Crunches
Conditioning –“Conditioning – Greatest Hits Vol. 1” – Last done 7/3/21
Teams of 3
AMRAP 15
Cal Bike|Row|Ski
Rest 5 min.
AMRAP 15
70′ Sled Push (70′ = 1 rep)
***Teams choose weight to use***
Accessory
Collect 2 min. Each Position
Couch Stretch
Pigeon Pose
Child’s Pose
The post 03/11/22: Friday appeared first on 908 Athletics ..read more
Crossfit 908
2y ago
Today’s Workout
Warm Up
1 min. Row|Ski|Bike
:40 Banded LAteral Steps
10 3 Direction Banded Kicks (Each – Fwd|Lat|Bwd)
5 Inchworm + Cossack Squat (Each)
5 Good Mornings
10 Back Rack Lunges
15 Scap Pull Ups
10 Kip Swings
5 Toes to Bar
1 min. Row|Ski|Bike
Strength
Every 1:30 for 5 Sets
4 Back Rack Lunges
Conditioning – “Prep-Toe Bismal”
5 Rounds Each For Time
9-15+ Unbroken Toes to Bar
20|16 Cal Row|Ski or 14|11 Cal Bike
1 min. Rest
Accessory
2 Sets – :40 On|:20 Off – Alt.
Right Side Plank
Left Side Plank
Lateral Hurdle Step Overs (Bench|PVC|Band)
Barbell
Lifts
E1:30 x 6: Po ..read more
Crossfit 908
2y ago
Today’s Workout
Warm Up
2 Sets – :30 On|:10 Off
Hollow Hold
Glute Bridges
20 Step Ups
15 Scap Pull Ups
10 Ring Rows
20 Plate Cuban Presses
10 Power CLeans
10 Push Jerks
5 Power Clean & Jerks
2-3 Sets
4 Box Jumps
2-3 Strict Pull Ups
2 Power Clean & Jerks (Building in weight)
Conditioning –“The Iliotibial and the Odd-yssey”
11 Rounds For Time – 30 min. Time Cap
9 Box Jumps (24″|20″ crx: 30″|24″)
7 Strict Pull Ups
5 Power Clean & Jerks (rx: 135#|95#)
Accessory
30|24 Cal Assault Bike sprint for time
The post 03/08/22: Tuesday appeared first on 908 Athletics ..read more