Saturday July 4th

Jersey Devil CrossFit – CrossFit


Front Squat (3 Reps E2MOM 8 Min)

4 Sets all at 85-90%

Bench Press (4 Reps E2MOM 8 Min)

4 sets all at 80-85%


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Air Squats

9 R Arm Dumbbell Hang C&J

10 Push-ups

9 L Arm Dumbbell Hang C&J

Posted in WOD

Friday July 3rd

Jersey Devil CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds of:

5 Air Squats

5 Jumping Alternating Lunges

5 Inchworm Push Ups


25 Meter Jog

25 Meter Butt Kicks

25 Meter High Knees

25 Meter Skipping High Knees


Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
Check out today’s blog post for our workout demo…

Posted in WOD

Wednesday July 1st

Jersey Devil CrossFit – CrossFit


3 Position Snatch (1 Rep Every 90 Seconds for 6 Minutes (4 Sets))

1 High Hang Snatch + 1 Mid Hang Snatch + 1 Snatch
Do not go over 60% of your 1RM Snatch

Metcon (Time)

9 Rounds for time of:

8 Hang Power Clean 95/65

7 Toes To Bar

6 Ring Dips
Check out today’s blog post for a demo of the weightlifting and all of the WOD movements…


Posted in WOD

Tuesday June 30th

Jersey Devil CrossFit – CrossFit


Clean and Jerk (1 Rep E2MOM 12 Minutes (6 sets))

Build to todays 1RM


Metcon (Time)

21 Dumbell Thrusters Left

21 Pull Ups or Bent Over Rows

21 Dumbell Thrusters Right

Rest 2 Minutes

15 Dumbell Thrusters Left

15 Pull Ups or Bent Over Rows

15 Dumbell Thrusters Right

Rest 1 Minutes

9 Dumbell Thrusters Left

9 Pull Ups or Bent Over Rows

9 Dumbell Thrusters Right
Check out today’s blog for a workout description and barbell option…

Posted in WOD

Monday June 29th

Jersey Devil CrossFit – CrossFit


Back Squat (8-5-3-2-1)






If you don’t have access to a barbell or rack then use whatever weighted object you can find and do 5 X 5 tempo squats at a 41X1 Tempo.

Here is a great explanation of tempo training:×0-mean/


Metcon (Time)

For time:

25 Burpees

80 Calorie Row

100 KB Swings

*Break up the reps however you want
1000 Meter run can be subbed for 80 calorie row

Check out today’s blog post for a full explanation of the weightlifting, workout, and subs/modifications…

Posted in WOD

Friday June 26th

Jersey Devil CrossFit – CrossFit


Overhead Squat (3 Reps Every 2 minutes for 10 minutes)

Build to max. Increase the rep range if using lighter weights or single arm dumbells.

Sub is overhead walking lunges as heavy as possible for 6 reps (3 each leg).


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 Burpees

20 Wall Ball 20/14
For today’s demo video and more info on subs and scales head over to the blog at…

Posted in WOD

Thursday June 25th

Jersey Devil CrossFit – CrossFit

Outdoor Meet Up Workout 6:30PM


Warm-up (No Measure)

3 rounds (steady pace not for time) of:

100 Meter run

15 Air Squats

10 Push Ups

20 Mountain climbers


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

10 Push Press

10 Deadlift

10 Box Step Ups
Use dumbells, kettlebells, sandbags, plates, barbells, anything you can grab.

For today’s demo video & more info on subs and scales check out our blog…

Posted in WOD

Wednesday June 24th

Jersey Devil CrossFit – CrossFit

Emily (Time)

10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
To learn more about Emily click here
Check out today’s blog post for more information at

Posted in WOD