Wednesday April 8th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5 X 5 @ 75%)

If you do not have a barbell then bear hug the heaviest object you can and squat it.

https://youtu.be/XyZmNuw4H-4

Metcon

Metcon (Time)

7 Rounds for time of:

7 Strict Pull Ups

7 Burpee Box Jump Overs

7 Toes to bar or V-Ups
If you can do 7 strict pull ups then get creative if you don’t have a pull up bar. (tree limb, roof rafter, jungle gym….just be careful!)

If you can’t do strict pull ups then do table rows.

Posted in WOD

Tuesday April 7th

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Steady rounds of:

Run 100 Meters

Samson Stretch (15 seconds per side)

Sumo Squat Hold – 1 Minute

Pidgeon Stretch (15 seconds per side)

Downward Dog 30 Seconds

Metcon

Metcon (3 Rounds for time)

3 Rounds (each for time) of:

20 Power Cleans

30 Front Rack Lunges

20 Push Press

Rest 1 Min.
Complimets of StreetParking:

With Dumbells:

Men 40-50lb

Women 25-35lb

With Barbell:

Men 95-115lb

Women 65-75lb

Cash Out

Metcon (No Measure)

Run 1-2 miles easy pace

Posted in WOD

Monday April 6th


Jersey Devil CrossFit – CrossFit

Warm-up

Dynamic Warm Up (classic) (No Measure)

Inchworm w/Push Up X 1

Frankenstein w/Lunge X 2

Heel/Toe Ground Touch X1

Spiderman Stretch X 1

Burpee Broad Jump X 2

10 – PVC Pass Through’s

10 – PVC Overhead Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Support Your Local Box Workout #1:

https://youtu.be/KxZdctGTAHs

10 Minute AMRAP of:

10 Air Squats

9 Dumbell Snatches Right Arm

10 Push Ups

9 Dumbell Snatches Left Arm

Men RX – 50lb

Women RX – 35LB

Posted in WOD

Saturday April 4th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bulgarian Split Squat (3 X 8 (per leg))

http://youtu.be/1CvEs-TOIKM

Metcon

Metcon (Time)

For Time:

1 Mile Run

20 Overhead Squats

50 Abmat Sit Ups

20 Overhead Squats

1 Mile Run
Overhead squats can be with a weighted barbell, empty barbell, broomstick, rake, or single arm dumbell using a different arm each set.

Posted in WOD

Friday April 3


Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Two sets of:

60 seconds of Running or jump rope

20 Alternating Arm V-Ups

60 seconds of Static Squat Hold

20 Bird Dogs (10 each side)

https://youtu.be/FmtxknPdcBY

60 seconds of Side Plank (30 seconds each side)

20 Alternating Cossack Squats with a 2-second pause on each side

https://youtu.be/YvxmS5BIPi8

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes of:

20 Alternating Pistol Squats

15 Alternating Dumbbell Snatches

10 Handstand Push-Ups
Subs:

Box Step Ups or Stair Climb

Hand Release Push Ups or Feet elevated push ups

Posted in WOD

Wednesday April 1st


Jersey Devil CrossFit – CrossFit

Weightlifting

Metcon (No Measure)

3 Sets of:

8-10 Weighted Hip Thrusts

8-10 Bent Over Rows
Both done with a barbell. If you do not have a barbell do unweighted hip thrusts but increase reps to 30 per round. Use dumbells or kettlebells for bent over rows.

EMOM

Metcon (AMRAP – Reps)

EMOM 20 Minutes:

Minute 1: 20 Double Unders + 2-5 Strict Pull Ups/Muscle Ups

Minute 2: Max Burpees
Score is number of completed burpees.

Posted in WOD

Tuesday March 31st


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 15 Minutes:

Min 1: 60 Sec of 2 Alternating Lunges + 1 Air Squat

Min 2: 45 Sec Plank Hold

Min 3: 16 Tempo Mountain Climbers (Hold each position for 1 second)

Metcon

Metcon (3 Rounds for time)

3 Sets of:

100 Jumping Jacks

25 Thrusters

20 Hang Power Cleans

Rest 2 minutes between sets
Use a load for the thrusters and power cleans that you can complete the first set with a maximum of 1 break.

Get creative with objects, barbells, dumbells, sandbags, backpacks, small children, dogs……

Cash Out

Metcon (No Measure)

3 sets of 10 (per leg)

Single Leg Deadlifts

https://youtu.be/ZOWx-x33llE

Posted in WOD

Monday March 30th


Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets of:

20 Butt Kicks

10 Skipping High Knees

5 DB Hang Clean and Jerk Left

5 DB Hang Clean and Jerk Right

10 DB/KB Russian Swings

Metcon

Metcon (6 Rounds for reps)

On the 5:00 x 6 Rounds:

Wearing a Weighted Back Pack or Vest:

15 Pushups

15m Walking Lunge

400m Run
Rounds Start at 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

Posted in WOD

Saturday March 28th


Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 Minutes:

Minute 1: 3 Wall Walks

Minute 2: 45 Seconds of Push Ups

Minute 3: 45 Second Goblet Squat Hold at bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

100 Double Unders

21 Wall Ball

12 KB Swings

Posted in WOD