Saturday June 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5@65%, 5@75%, MAX@85%)

Metcon

Metcon (Time)

4 Rounds for time of:

400 Meter Run

25 GHD Sit Ups

25 GHD Back Extensions
If you are not used to this kind of volume on the GHD machine then please sub abmat sit ups and Russian Kettlebell swings. No need to spend your Sunday curled up in a ball in bed.

Cash Out

Metcon (5 Rounds for time)

5 X 100 Meter Rows AFAHP

Rest 3 Minutes between rows

Posted in WOD

Friday June 22nd

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (5@65%, 5@75%, Max@85%)

Use last weeks 1RM for your percentages

Metcon

Metcon (Time)

3 Rounds for time of:

15 Deadlifts 225/155

15 Bar Facing Burpees

Cash Out

Metcon (No Measure)

400 Meter Sled Drag 90/45

Posted in WOD

Thursday June 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

PS + SD + S (1 Rep EMOM for 10 Minutes )

Power Snatch + Snatch Drop + Snatch
Increase weight as you go however stay within your range of comfort and concentrate on technique.

Metcon

Metcon (3 Rounds for reps)

Complete 3 – 5 Minute AMRAPS with 90 seconds rest between amraps of:

5 – Hang Power Clean 135/95

10 – Push Ups

25 – Double Unders

Cash Out

Metcon (No Measure)

800 Meter Run

Posted in WOD

Wednesday June 20th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5 X 5 @ 65%)

Immediately after each set do 3 Tall Box Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

25 Air Squats

10 Single Arm KB Snatch (5/Arm) 53/35

5 Muscle Ups

100 Meter Run
Scale KB snatches with DB snatches and do 5 with your non dominant hand and then 5 with your dominant hand.

Scale muscle ups with strict pull ups

Posted in WOD

Tuesday June 19th

Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (1 Rep Every 90 seconds for 15 Minutes (10 sets))

Cleans can be ‘squat’ or ‘power’.

Jerk can be ‘split’ or ‘push jerk’

Build in weight.

Metcon

Metcon (Time)

In teams of 2, with one partner working at a time and completing a full round. 10 Rounds (five each) of:

250 Meter Row

10 Bar Hop Burpees

10 Push Jerks 115/80

Cash Out

Metcon (No Measure)

Accumulate 4 minutes in a forward leaning rest on rings.

This is basically a push up plank holding rings set to about 1″ off the floor.

Posted in WOD

Monday June 18th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (Work Sets: 5@65%, 5@75%, Max@85%)

Be sure to warm up sufficiently before starting your work sets. Post you max reps @ 85%

Metcon

Metcon (Time)

For Time:

20 Wall Ball 20/14

10 Toes To Bar

18 Wall Ball

9 Toes To Bar

16 Wall Ball

8 Toes To Bar

14 Wall Ball

7 Toes To Bar

12 Wall Ball

6 Toes To Bar

10 Wall Ball

5 Toes To Bar

8 Wall Ball

4 Toes To Bar

6 Wall Ball

3 Toes To Bar

4 Wall Ball

2 Toes To Bar

2 Wall Ball

1 Toes To Bar

Posted in WOD

Saturday June 16th


Jersey Devil CrossFit – CrossFit

Metcon (3 Rounds for time)

3 X 500 Meter Rows

Rest 4 Minutes between rounds.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

15 Hang Power Cleans 95/65

12 Ring Dips

21 Sit-up (abmat)

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Friday June 15th


Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (Build to a 1RM (try to beat last weeks 1RM))

Metcon

Metcon (Time)

For time:

400 Meter Run

15 Thrusters 95/65

15 Pull Ups

400 Meter Run

12 Thrusters 95/65

12 Pull Ups

400 Meter Run

9 Thrusters 95/65

9 Pull Ups

Cash Out

Metcon (No Measure)

3 X 100 Meter Farmers Carry 53/35

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Thursday June 14th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (8-6-4-2-1-1-1-1)

Increase wight each set and build to today’s 1RM

Metcon

Metcon (Time)

3 rounds for time of:

50 Row (calories)s

15 Handstand Push-ups

50 Double Unders

Cash Out

Metcon (Time)

With a partner do 10 (5 each) 100 Meter Sandbag Runs

Posted in WOD

Boot Camp June 13th


Jersey Devil CrossFit – CrossFit Boot Camp

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 15 KB Swings

Minute 2: 10 Burpees

Minute 3: 12/8 Calorie Row

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1 Rep Rounds of:

Pull Ups

Box Jumps

Push Ups

Cash Out

Metcon (No Measure)

In teams of 3 complete:

30 – 100′ Prowler Springs (10 each)

Posted in WOD