Saturday February 22nd

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (E2MOM 10 Minutes)

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

Metcon

Metcon (Time)

5 Rounds for time of:

10 Thrusters 95/65

30 Double Unders

At the 10 Minute Mark complete 15 Muscle Ups
20 Minute Time Cap

Cash Out

Metcon (No Measure)

Three sets of:

5 Strict Chest-to-Bar Pull-Ups

100-Foot Plate Pinch Walk 35/25

15 Ring Dips

100-Foot D-Ball or Sand Bag Carry (HEAVY)

Rest 2 minutes

Posted in WOD

Friday February 21st

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (Build to a 1RM)

Suggested loads:

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 1 rep @ 90-95%

*Sets 5-8 – Find new 1-RM

Rest 2-3 minutes

Metcon

Metcon (4 Rounds for time)

4 Rounds for time of:

20/15 Calorie Assault Bike

Cleans (see below)

Rest 2 Minutes

*Rd 1 – 9 Cleans (185/125 lbs)

*Rd 2 – 12 Cleans (145/95 lbs)

*Rd 3 – 15 Cleans (95/65 lbs)

*Rd 4 – 18 Cleans (75/55 lbs)

Cleans can be power or squat.

Scale so that 1st round is no more than 75% of your 1RM

Cash Out

Metcon (No Measure)

3 Sets of:

15 GHD Sit Ups

15 GHD Back Extensions

5 Rope Climbs (or 3 Legless Rope Climbs)

Posted in WOD

Thursday February 20th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (3-3-3-3-3)

Build to a 3 rep max

Metcon

Metcon (No Measure)

EMOM 30 Minutes:

Minute 1: 8 Burpee Box Jump Overs 24/20

Minute 2: 10 Wall Ball 20/14 + 10 Push Ups

Minute 3: 12/8 Cal Assault Bike

Cash Out

Metcon (No Measure)

3 Sets of:

25 KB Russian Twist

Rest 30 Seconds

1 Minute Weighted Wall Sit

Rest 1 Minute

Posted in WOD

Wednesday February 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Power Snatch (3-3-3-3-3)

E2MOM 8 Minutes

Build to a 3 rep max

Metcon

Metcon (Time)

For time, partition as you’d like:

2,000 Meter Row

60 Toes-to-Bar

30 Power Cleans (135/95 lbs)
Time cap 20 minutes

Cash Out

Metcon (No Measure)

Three sets of:

Seated Barbell Good Mornings x 6-8 reps

Rest 60 seconds

Feet Elevated Hip Bridges x 12-15 reps

Rest 60 seconds

Posted in WOD

Tuesday February 18th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (1 Rep E2MOM for 12 Minutes)

*Set 1 = @ 65% of 1-RM Clean & Jerk

*Set 2 = @ 70% of 1-RM Clean & Jerk

*Set 3 = @ 75% of 1-RM Clean & Jerk

*Set 4 = @ 80% of 1-RM Clean & Jerk

*Sets 5-6 = @ 85% of 1-RM Clean & Jerk

Metcon

Metcon (Time)

2019 Age Group Qualifier Event 1

55+:

Three rounds for time of:

15 Deadlifts (185/125 lb.)

35 Overhead Squats (65/45 lb.)

90 Double-Unders

Cash Out

Metcon (No Measure)

Three sets of:

Strict Ring Pull-Ups x 6-8 reps

Rest 60 seconds

Ring Toes-to-Bar x 8-10 reps

Rest 60 seconds

Wall Slides x 5 reps (slow and controlled)

https://youtu.be/GaP20t6ZOfU

Rest 60 seconds

Posted in WOD

Monday February 17th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4 Reps E2MOM for 8 Minutes)

All reps at 83-85%

Metcon

Metcon (5 Rounds for reps)

Against a 3 minute running clock, complete as many reps as possible:

18/12 Calorie Assault Bike

10 Chest-to-Bar Pull-Ups

Max Push Press in remaining time (95/65 lbs)

Rest 90 seconds; repeat four times
Sub for C2B pull ups is 15 chin over bar pull ups. Score is Push Press Reps

Cash Out

Metcon (No Measure)

Three sets of:

Supinated-Grip Bent Over Row x 10-12 reps

Rest 30 seconds

Banded Tricep Pushdowns x 30 reps

Rest 30 seconds

Posted in WOD

Saturday February 15th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (E2MOM 10 Minutes)

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Sets 4-5 – 2 reps @ 80%

Metcon

Metcon (Time)

15-12-9-6-3 reps for time of:

Handstand push-ups

Front squats (155/115 lb.)

Bar Facing Burpees
HS Push ups strict if possible. Use riser to scale.

No racks

Cash Out

Metcon (No Measure)

Three sets of:

Banded Hamstring Curls x 15 reps

https://youtu.be/xZvkSyblSMI

Rest 30 seconds

Bicep Curls x 8-10 reps

Rest 30 seconds

Posted in WOD

Friday February 14th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5-3-1)

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes between sets.

Then:

Back Squat (1-1-1-1-1)

Every 2 Minutes for 10 Minutes:

1 Rep @ 90-95%

Metcon

Metcon (AMRAP – Rounds and Reps)

Three rounds for time of:

20 FR KB Lunges 44/26

5 Ring Muscle-Ups

10 Hang Power Cleans 155/115

Cash Out

Metcon (No Measure)

3 Sets of:

25 GHD Sit Ups

Rest 2 minutes

Posted in WOD

Thursday February 13th

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

60 Seconds of Rowing

60 seconds of Spiderman Stretch

60 Seconds of Assault Bike

60 Seconds of Frankenstein Walks

60 Seconds of Ski Erg

60 Seconds of PVC Pass Thru’s

60 Seconds of Burpees

60 Seconds of Sumo Squat Hold

Metcon

Metcon (AMRAP – Reps)

5 Rounds of:

20 Sec Pull Ups, 10 Sec Rest

20 Sec Push Ups, 10 Sec Rest

5 Rounds of:

20 Sec Air Squat, 10 Sec Rest

20 Sec Sit Ups, 10 Sec Rest

5 Rounds of:

20 Sec Row, 10 Sec Rest

20 Sec DU’s, 10 Sec Rest
Complements of Crossfit.com

There is no rest between any exercises. The workout is a straight 15 minute Tabata (30 intervals of 20 on 10 off)

Cash Out

Metcon (No Measure)

Three sets of:

Banded Hip Thrusts x 30 reps (fast)

https://youtu.be/Opnk8sjuBxA

Rest 60 seconds

Reverse Snow Angels x 15 reps (slow and controlled)

https://youtu.be/b3e9rENJGCE

Rest 60 seconds

Posted in WOD

Wednesday February 12th

Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (5-5-5-5-5)

Build to a 5 Rep Max

Sub for weighted pull ups is Barbell Bent Over Rows (4 Sets of 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP of:

15 Box Jump Overs 24/20

10 Devil Presses 35/20

5 Snatches 95/65

Cash Out

Metcon (No Measure)

3 Sets of:

50 Double Unders

Max Time Handstand Hold

Or

Max Distance Handstand Walk

Rest as needed between sets

Posted in WOD