Friday September


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5 X 5)

Start around 60% of 1RM and build to max

Super Set each working set with 10 Horizontal Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

3 Dumbbell Man Makers, 50/35 lbs

6 Strict Pull-ups

9 Burpees
Scale as needed

Cash Out

Metcon (AMRAP – Reps)

Tabata Row for Calories:

8 rounds of 20 seconds of work and 10 seconds of rest

Posted in WOD

Thursday September 10th

Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch (2 Reps E2MOM 10 Min (5 Sets))

Build to Heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins of:

40 Double Unders

20 Wall Balls, 20/14 lbs

10 Toes-to-bars

Cash Out

Metcon (3 Rounds for time)

3 X Max Plank Hold

Rest 1 minute between holds

Posted in WOD

Wednesday September 9th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5)

Build to heavy (Not Max)

Metcon

Metcon (Time)

For time:

21-15-9 Rep Rounds of:

Row (Calorie)

Russian KB Swings (53/35)

Goblet Squats (53/35)

Cash Out

Metcon (No Measure)

3 Sets (not for time)

15-20 GHD Sit Ups

10-15 Strict Pull Ups

Rest 1 minute between sets
Check out today’s blog post for all our subbing and scaling options!

www.jerseydevilcrossfit.com/blog/2020/9/wednesday-september-9th

Posted in WOD

Tuesday September 8th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (10 Reps Every 2:30 (5 sets))

Build to heavy (not max)

Metcon (Time)

4 Rounds for time:

10 Clean and Jerks

15 Abmat Sit Ups or Russian Twists(KB)

10 Clean and Jerks

15 Bar Facing Burpees
Barbell or (2 Dumbell) suggested weights:

Men: 75-95lbs

Women: 55-65lbs

Check out today’s blog post for demo videos and how to’s…

www.jerseydevilcrossfit.com/blog/2020/9/tuesday-september-8th

Posted in WOD

Monday September 7th

Jersey Devil CrossFit – CrossFit

Labor Day “Loredo”

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Check out today’s blog post for a workout description along with subbing and scaling options!

www.jerseydevilcrossfit.com/blog/2020/9/labor-day-hero-wod-97

Posted in WOD

Saturday September 6th

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (2 Reps Every 2:30 (4 Sets))

5 Second Descent

Sets 1-2 @ 65%

Sets 3-4 @ 70%

Metcon

Metcon (AMRAP – Reps)

10 – 1 Minute Rounds of:

3 Thrusters 135/95

5/10/15 Yard Shuttle Sprint

Max C2B pull ups in remaining time

Rest 2 minutes between rounds
Sub bent over rows for pull ups

Score is pull up/row reps

Check out today’s blog post for a full run down of the workout, complete with demos and scaling options!

http://www.jerseydevilcrossfit.com/blog/2020/9/home-workout-95

Posted in WOD

Friday September 4th

Jersey Devil CrossFit – CrossFit

Weightlifting

SHP + HS (1 Rep EMOM 8 Min @ 65-75%)

1 Snatch High Pull + 1 Hang Snatch

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
If using dumbells do 20 Single arm power snatches 50/35

Check out today’s blog post for a full run down of the workout, complete with demos and scaling options!

http://www.jerseydevilcrossfit.com/blog/2020/9/home-workout-94

Posted in WOD

Thursday September 3rd

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds (not for time):

10 Push Ups

100 Meter Run

10 Air Squats

5 Burpees

Metcon

Metcon (Time)

For Time:

50 Sit Ups

100 Dumbell Hang Clean & Jerk (50/arm)

200 Double Unders

400 Meter Run
Sit ups can be scaled up to T2B OR GHD Sit Ups

DB weight 50/35 scale as needed

Check out today’s blog post for a full run down of the workout, complete with demos and scaling options!

http://www.jerseydevilcrossfit.com/blog/2020/9/home-workout-93

Posted in WOD

Tuesday September 1st

Jersey Devil CrossFit – CrossFit

Metcon

400m Run (Time)

Max Effort 400m Run
Rest 3 Minutes and repeat for 3 rounds. Post slowest round

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

(Partner I go you go)

8 Dual DB Hang Snatch 50/35

8 Box Jumps 24/20

8 Dual DB Front Squat

8 Dual DB Deadlift

8 Dual DB Push Press
Check out today’s blog post for a full run down of the workout, complete with demos and scaling options!

www.jerseydevilcrossfit.com/blog/2020/8/home-workout-91

Posted in WOD