phone: 908.938.6939

address:
20 Claremont Rd.
Bernardsville, NJ 07924

Frequently Asked Questions

QUESTIONS YOU MAY BE ASKING YOURSELF OR OTHERS...

• IS THIS WORKOUT FOR EVERYONE?

YES!! The great news is that ANYONE can CrossFit. Don’t wait until you are ‘in better shape’ to start this! However, all workouts are not created equal and there are a variety of ability levels in each class. For this reason and to ensure all participants have a fundamental understanding of movements prior to their use in a workout, completing the ON RAMP program is imperative.

• WHAT IS THE ‘WOD’?

The WOD, or Workout of the Day, is the programmed workout that gets thrown out at willing participants each day. Expect the unexpected is the concept behind the workouts and the CrossFit way of life!! WODs are measured by time, reps or weight and results are posted in the gym and/or the blog for reference point.

• HOW DO I USE THIS WEBSITE?

The CrossFit Bernardsville and the CrossFit websites are blogs. Each day has a posting which includes the WOD and a picture and may include an article or additional video clip. To post your results of the workout for future reference, click on “comments” and post your information as it requests.
To see videos and demos of various exercises, go here. This will link you to www.Crossfit.com where there is a laundry list of every CrossFit exercise. Use these resources!

• HOW DO THE CLASSES WORK?

All Group CrossFit classes begin with a warm-up, conducive but not counterproductive to the WOD that day, led by a coach.
Following the warm-up, participants may need to determine weights or apparatus or modifications that will be used in the WOD. Your coach will assist you in making the appropriate choices.
WOD begins on coaches cue, "3,2,1...GO!"

• ARE THERE ANY WOD'S I CAN DO WHILE ON VACATION?

Sure! Here's a BIG list of them:

1. Run 1/2 mile 50 air squats – 3 rounds.
2. 10 push-ups 10 sit ups 10 squats – 10 rounds.
3. 200 air squats for time.
4. “Susan”= Run 200m 10 squats 10 push ups 5 rounds.
5. Sprint 200m and do 25 push ups, 3 rounds.
6. 10 Handstand push ups and a 200m run 3 rounds.
7. Tabata squats and tabata pushups.
8. 5 push ups 5 squats 5 sit ups, 20 rounds.
9. Walk 100 meters on your hands, even if it is 2 meters at a time.
10. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
11. 10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
12. Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one
13. 3 vertical jumps 3 squats 3 long jumps – 5 rounds.
14. Handstand 30 seconds and 10 squats, 8 rounds.
15. 10 push-ups 100M dash 10x.
16. Tabata squats. (Perform as many air squats as you can in 20 seconds followed by 10 seconds rest.Repeat for a total of 8 rounds without stopping. Score your total # of squats)
17. 5x 400M sprints.
18. 10 X 100 m dash.
19. 25 pressing snatch balances each arm. No weight.
20. Run 1 mile, lunging 30 steps every 1 minute.
21. handstand 30 seconds and 20 air squats, 5 rounds.
22. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
23. 100 air squats. For time
24. 4x 25 jumping squats
25. 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
26. 10 air squats every 1 minute of your 1 mile run.
27. 100 burpies for time.
28. Run 1 mile for time
29. 10 push-ups 10 squats 10 sit ups 10 rounds.
30. 10 vertical jumps, run 400 meters, 5 rounds.
31. spend a total of 3 minutes in a handstand.
32. 100 air squats for time.
33. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
34. Sprint 100 meters, Walk 100 meters, 10 rounds
35. 100 push ups for time.
36. Run 1 mile for time.
37. 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
38. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
39. 10 walking lunges, 10 push-ups, 10 rounds
40. 50 split jumps for time.
41. Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4 rounds
42. 10 burpies, 100meter sprint 10x for time.
43. “L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!
44. run 400 meters, 50 air squats. 4rounds.
45. handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
46. Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
47. Run 1 mile for time.
48. 10 push-ups, 10 squats, 10 rounds
49. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
50. Handstand to Jack-Knife to vertical jump. 30 Reps.
51. Run 1 mile with 100 air squats at midpoint, for time.
52. 7 squats, 7 burpies, seven rounds, for time.
53. 10x 30 second handstand to 30 second bottom of the squat hold.
54. Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
55. Run 1 mile, plus 50 squats-for time.
56. 100 burpies for time.
57. 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
58. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
59. 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
60. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
61. Handstand 10 seconds jack-knife to vertical jump. 25 reps…
62. Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
63. 50 air squats x 5. Rest equal amounts as it took to do each 50.
64. Run 1 mile and do 10 push-ups every 1 minute
65. sprint 100m 30 squats…8 rounds.
66. 30 push ups, 30 second handstand or Plebs Plank..3 rounds.
67. 10 sit ups and 10 burpies…10 rounds-for time.
68. handstand hold, 30 seconds, squat hold 30 seconds…10 rounds
69. 250 jumping jacks…for time.
70. 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
71. Tabata Push-ups.
72. 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
73. with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
74. Run 1 minute, squat 1 minute 5 rounds.
75. run 1 mile for time.
76. air squat x 10 push up x 10 sit up x 10 3 rounds for tim
77. 10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
78. Do Tabata Squats with eyes closed.
79. bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
80. 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
81. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 round
82. sprint 50 meters, 10 push ups. 10 rounds.
83. 50 air squats, 4 rounds. rest for 2 minutes between rounds.
84. 3x 20 tuck jumps. 3x 30 second handstands.
85. 400m run/sprint 30 air squats, 3rounds for time.
86. 20 jumping jacks, 20 burpies, 20 air squats…3 rounds
87. Warm up. Run 100 meters and do 20 air squats. 10 rounds.
88. Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
89. 100 air squats 3 min. rest, 100 air squats.
90. Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
91. 10x 50 meter sprint.
92. Test yourself on a max set of push ups…tight body chest to the floor…full extension!
93. If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
94. Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups
95. run 400m air squat 30 hand stand 30 seconds 3 rounds for time
96. 5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form
97. 50 burpies for time.
98. 5 pushups, 5 squats, 5 sit-ups – 20 rounds
99. Run 1 mile, stopping every minute to do 20 air squats.
100. 30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds
101. run 200 meters, 50 squats, 3 rounds
102. Tabata Squats
103. Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time.