Tuesday August 21st

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

With a partner complete the following for time:

2000 Meter Row then

3 rounds of:

30 Toes To Bar

30 Bar Facing Burpees

30 Thrusters 95/65
Break up the row and the reps evenly, however you like.

Cash Out

Metcon (No Measure)

400 Meter Single Arm Farmers Carry 53/35

Alternate arms and rest as needed

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Monday August 20th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5 Reps E2MOM for 10 Minutes)

Start at 60-65% and build each set.

Metcon

Metcon (Time)

7 Rounds for time of:

5 – Power Snatch 115/75

5 – Pull Ups

10 – Push Ups

15 – Air Squats

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Saturday August 18th


Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 15 KB Swings

Minute 2: 15 Push Ups

Minute 3: 15 Box Jump Overs

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner (alternating movements) 15 Minute AMRAP Of:

250 Meter Row

10 Push Jerks 135/95

15 Toes To Bar

Posted in WOD

Friday August 17th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (Build to a 1RM)

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Scale for Muscle Ups = Burpee Pull Ups

Posted in WOD

Thursday August 16th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (No Measure)

20 Minute EMOM

Minute 1: 7 Power Cleans @ 135/95 (or 70% 1RM)

Minute 2: 20 Ball Slams or Sledge Hammer Strikes

Minute 3: 100 Meter Sandbag Run

Minute 4: 10 Burpee Box Jumps

Cash Out

Metcon (Time)

1 Mile Run

Posted in WOD

Wednesday August 15th

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (Post weight for last 2 sets of 8 reps only)

5@70%

4@75%

3@80%

2@85%

1@90%

8@75%

8@75%

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

15 Toes To Bar

15 Handstand Push Ups

15 Pull Ups

Cash Out

Metcon (No Measure)

50 Walking Lunges

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Tuesday August 14th

Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch Complex (HH,H,S) (E2MOM 12 Minutes (6 Sets))

1-High Hang Snatch + 1-Hang Snatch + 1-Snatch

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Cash Out

Metcon (No Measure)

Tabata Bar Hangs or chin over bar holds

8 Rounds of 20 seconds work, and 10 seconds of rest.

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Monday August 13th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 3 @ 75-80% )

Superset with 10 Single Arm Dumbell or Kettlebell Rows.

Metcon

Metcon (4 Rounds for reps)

4 Sets for Max Reps in 2 Minutes:

250/200 Meter Row

Hang Squat Clean 115/75

Rest 2 minutes between rounds

Cash Out

Metcon (No Measure)

4 X 100′ Sled Sprints (Heavy)

Rest as needed between springs

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Saturday August 11th

Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (2-2-2-2-2-2-2)

Build to a 2RM

Metcon

Metcon (3 Rounds for time)

3 Rounds (each for time of):

400 Meter Run

10 Clean and Jerk 115/80

45 Double Unders

10 Bar Hop Burpees

Rest 2 Minutes Between Rounds
These should be high intensity intervals done as fast as possible with unbroken reps. If you feel 2 minutes is not enough rest for you, then increase the rest to 3 minutes to keep up the intensity as much as possible. Scale the weight if needed to keep moving on the clean and jerks. They don’t have to be touch and go but you should not be staring at the bar.

Cash Out

Metcon (No Measure)

1000 Meter Row Cool Down (Easy Pace)

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Friday August 10th


Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch (1 Rep E2MOM 12 Min (Build To Heavy))

Beginner and Intermediate lifters can use a comfortable weight and do more reps (3-5) per set.

Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

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