Monday December 10th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5@65%, 5@75%, 3@85%, 1@90%, 1@100+%)

Metcon

Metcon (Time)

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:

50 Wall Ball Shots (20/14 lbs)
Partner A completes 50 Wall Balls, then Partner B completes 50 Wall Balls. Continue alternating until each partner has completed 3 rounds of 50.

Posted in WOD

Saturday December 8th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM 12 Minutes (Build))

Immediately following each set of Deadlifts do 5 Tall Box Jumps 30/24

Metcon

Metcon (Time)

2 Rounds for time of:

50 Double-unders

25 Hang Power Cleans, 95/65

50 Double-unders

25 Push Press, 95/65

50 Double-unders

25 Burpees

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Friday December 7th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat

5 @ 65%

4 @ 75%

3 @ 85%

2 @ 90%

1 @ 95%

6 @ 80-85%

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

8 Ring Dips

10 Toes To Bar

12 Overhead Walking Lunges 95/65

Cash Out

Metcon (Time)

Teams of 3 complete a 2,250 meter row in 250 meter intervals (3 each)

Posted in WOD

Wednesday December 6th

Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean (3 Reps E2MOM 12 Min)

Build to Max

Metcon (Time)

7 Rounds for time of:

7 Push Jerks 135/95

7 Chest to Bar Pull Ups

7 Bar Hop Burpees

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Wednesday December 5th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (Build to a heavy single )

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

10 – Alternating SA Dumbell Snatch

15 – Box Jumps

30 – Double Unders
RX – 50/35lb Dumbells

Cash Out

Metcon (No Measure)

3 Sets of 10:

Barbell Roll Outs

Posted in WOD

Tuesday December 4th


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Snatch (3 Reps E2MOM 12 Minutes)

Build to max

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2 complete a 30 minute AMRAP of:

20 Calorie Row

15 KB Swings 53/35

10 Push Ups

5 Strict Pull Ups

One partner working at a time, alternate complete rounds.

Cash Out

Metcon (Time)

Against a 5 minute running clock:

Accumulate as much time as possible in a Handstand

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Monday December 3rd

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (3@60%, 3@70%, 3@80%, Max@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

12 Thrusters 95/65

12 Toes To Bar

12 Box Jump Overs

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Saturday December 1st

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 30 Second Handstand Hold

Minute 2: 30 Second Ring Support

Minute 3: Max Double Unders

Metcon

Metcon (5 Rounds for time)

5 Rounds each for time of:

250 Meter Row

10 Hang Power Cleans 135/95

10 Bar Hop Burpees

Rest 2 minutes between rounds

Cash Out

Metcon (No Measure)

3 Sets of 10:

Dumbell Concentration Curls

Banded Tricep Push Downs

3 Sets of 10:

10 Ring Dips

10 Supinated Grip Pull Ups

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Friday November 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bulgarian Split Squat (3 Sets of 10 (per leg))

http://youtu.be/1CvEs-TOIKM
Super Set with 10 Strict Pull Ups

Or

10 Horizontal Ring Rows

Metcon

Metcon (Time)

4 Rounds for time of:

10 Sumo Deadlift High Pulls 95/65

10 Push Presses 95/65

20 Back Squats

Cash Out

Metcon (AMRAP – Reps)

Tabata Toes To Bar

8 Rounds of 20 seconds on, 10 seconds off
Scale with abmat sit ups

Posted in WOD

Thursday November 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5-4-3-2-1-1 (E2MOM 12 Minutes – Build))

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Posted in WOD