10 rounds with a heavy bell! 5/5 kettlebell snatches 5/5 kettlebell push presses  5/5 one arm racked kettlebell front squats or split squats  10 pull ups or 5/5 one arm rows  10 knees to chest  We will be taking our kettlebell freak show to  North Jersey! Go here to get...

5 rounds of this! 30 seconds work/15 seconds rest Kettlebell swings Swimmers or Slam Ball  Jumping Jacks, in and outs or Jump rope  Prowler or Shuttle run  Kettlebell high pulls  D-ball thrusters  We'll need about 1:30 rest between each round. We'll have to play...

8 minutes at each station 15 seconds work/15 seconds rest on the GymBoss Use a heavy bell! Keep reps consistant throughout the 8 minutes Snatches R/L One arm Kettlebell thrusters R/L  Med ball sit and reach (alternate)  One minute rest between   Train with your kids.  Make it fun for them and th...

Avon by the sea this morning!! Not Bad! 6 rounds of conditioning crazyness! 6 rounds of 20 seconds work/20 seconds rest non-stop on the GymBoss. Jumping pull ups Ceiling Ball  Mountain climbers  Airdyne Bike  Fire hose  This is only 12 minutes of work! Check out Debbie pullin...

Get it done! 30, 20, 10 reps as fast as possible! Use good technique. Lock out the elbow all the way on your snatches.  The kettlebell should be over your head at lock out, not in front of it! For those of you who forget, YES, a burpee is done with a push up and a jump. Here's the sequence...

At CrossFit Jersey Shore, every day is Valentine's Day! Can't you feel the love? 3 Minute Triplets! Do each movement for 20 seconds. (20w,20w,20w) non-stop. Go through each triplet for 3 minutes. Rest for 1:30 Move on to the next triplet Do 2 rounds of each triplet Triplet 1 jumping pull ups...

20,16,12,8,4 reps between each couplet Do 500,400,300,200,100 meters on the rower. Here are the couplets: Rower/Push ups D-ball or Dumbell thrusters/ jumping pull ups  kettlebell swings/slamball  Get through these couplets as quickly as possible with great technique. Here are a few tips ...

Four Round Classic Circuit. Rounds on the Gym Boss Round 1: 30/25 Round 2: 30/20  Round 3: 25/15  Round 4: 20/10  Movements Kettlebell swings   Mountain climbers  Box Jumps or squat jumps  Slam ball  Rower or Kettlebell high pulls  Burpees ...

Get as many rounds as you can in 25 minutes! Go as heavy as possible! This is not a race! This is my kind of workout 10 kettlebell swings 10 push ups, Power pushups or Hindu push ups 5/5 kettlebell cleans  5/5 kettlebell presses, push presses or jerks  10 reverse alternate leg lunges
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It's like a sandblaster for fat! 5 rounds 30 seconds of work/15 seconds rest Take 1:30 rest between rounds Kettlebell snatches Burpees Rower  Kettlebell push press   Kettlebell clean/catch squat  The Dredded AirDyne Sprint   Once again, don't think the rower or ...