Friday January 24th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3-2-1-1-1-1-1-1)

Build to a 1RM

Metcon (Time)

For Time:

40 Pull Ups

40 Thrusters 75/55

20 C2B Pull Ups

20 Thrusters 95/65

10 Bar Muscle Ups

10 Thrusters 115/75
Scaled:

40 Pull Ups

40 Thrusters 65/45

20 Bar Hop Burpees

20 Thrusters 75/55

10 C2B Pull Ups

10 Thrusters 95/65

Cash Out

Metcon (No Measure)

3 Sets of:

20 GHD Sit Ups

90 Seconds Rest

Posted in WOD

Thursday January 23rd


Jersey Devil CrossFit – CrossFit

Buy In

2000 Meter Row (Easy Pace) (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 mins of:

5 Toes-to-bars

10 Push-ups

15 Air Squats
Toes-to-bar Scales:

Knees to elbows

Knees to armpits

Strict knee raises (above 90, use box to keep from swinging)

Cash Out

Metcon (No Measure)

75 Walking Lunges

Posted in WOD

Wednesday January 22nd

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (3-3-3-3-3-3)

*Sets 1-2 – 3 reps @ 75%

*Sets 3-4 – 3 reps @ 80%

*Sets 5-6 – 3 reps @ 85%

Metcon

Metcon (3 Rounds for time)

Every 10 minutes, for 30 minutes (3 rounds):

25/20 Cal Assault Bike

15 Deadlifts (225/155 lbs)

8/5 Ring Muscle-Ups

5 Devils Press (50/35 lbs)
If needed scale deadlifts to 50% 1RM

Scale Ring Muscle ups to Bar Muscle Ups,, Ring Dips, or Stationary Dips

Cash Out

Metcon (No Measure)

Face Down Chinese Plank Hold x 60 seconds

youtube.com/watch?v=Byb0bniTtkM

Rest 60 seconds

Face Up Chinese Plank Hold x 60 seconds

youtube.com/watch?v=iLF-mlMpRBA

Rest 60 seconds

Posted in WOD

Tuesday January 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean + Jerk (2-1-1-1-1-1)

Hang Clean + Jerk
*Set 1 = 2 reps @ 65% of 1-RM Clean & Jerk

*Set 2 = 1 rep @ 70% of 1-RM Clean & Jerk

*Set 3 = 1 rep @ 75% of 1-RM Clean & Jerk

*Sets 4-6 = 1 rep @ 80% of 1-RM Clean & Jerk

Metcon

Metcon (AMRAP – Reps)

As many reps possible:

2 Minutes Row for Calories

2 Minutes Hang Squat Cleans 115/75

2 Minutes Burpee Box Jump-Overs (24/20″)

2 Minutes Rest and then repeat.

Cash Out

Metcon (Time)

Teams of 3 complete 9 – 10 Calorie Bike Sprints (3 Each)

Posted in WOD

Monday January 20th

Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch Warm Up (No Measure)

Do 3 rounds of the following complex with an empty barbell. (Rest 1 minute between rounds)

5 – Snatch Grip Deadlifts (mid shin)

5 – Snatch Grip Romanian Deadlifts (mid shin)

5 – Muscle Snatch (from the hang)

5 – Behind the neck Push Press (Snatch Grip)

5 – Overhead Squat

5 – Snatch Balance

Hang Power Snatch (2 Reps E2MOM 12 Minutes)

Sets 1-3 @ 70%

Sets 4-6 @ 75%

Metcon

Metcon (Time)

3 Rounds for tine:

30 Cal Row / 20 Cal Bike

15 Squat Snatch 95/65

9 Strict Handstand Push Ups

Posted in WOD

Saturday January 18th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (8-6-4-2 Build to 75% 1RM)

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 75%

Then:

Deadlift (Every 90 Seconds for 12 Minutes)

3 Reps @ 60%

Speed Deadlift

Reset the barbell every time on the floor…do

not perform these touch and go.

This does not mean complete the 3 reps as fast as possible. Take your time with the set up for each rep and once you begin moving the weight move it as quickly as possible to the top of the rep, then drop it and reset for the next rep.

Metcon

Metcon (Time)

For time:

70 Burpees

60 Sit-up (Abmat)

50 Kettlebell Swings 53/35

40 Pull-ups

30 Handstand Push Ups

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Friday January 17th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5-2-5-2-5-2)

*Set 1 = 5 reps @ 70%

*Set 2 = 2 reps @ 80%

*Set 3 = 5 reps @ 75%

*Set 4 = 2 reps @ 85%

*Set 5 = 5 reps @ 80%

*Set 6 = 2 reps @ 90%

Metcon

Metcon (Time)

For Time:

Row 500 Meters

100 Double Unders

50 Pull Ups
Sub for double unders:

50 tuck jumps

or

30 lateral jumps over hurdle

Cash Out

Metcon (Distance)

3 sets of:

Handstand march 16-20 reps.

Rest 60 seconds

Then:

Max handstand walk in 1 minute

Posted in WOD

Thursday January 16th

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Minute 1: 30 Sec HS Hold

Minute 2: 30 Sec Ring Support

Minute 3: 35 Double Unders

Minute 4: Max Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

6 Burpees

9 Toes To Bar

12 Push Press, 95/65 lbs

Cash Out

Metcon (No Measure)

3 Sets of:

25 Russian Twists (W/KB)

Rest 30 Sec

25 GHD Back Extensions

Rest 30 Seconds

Elbow plank Hold (30 Sec)

Rest 30 Sec

Posted in WOD

Wednesday January 15th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (6 Sets of 3 )

*Sets 1-2 – 3 reps @ 70%

*Sets 3-4 – 3 reps @ 75%

*Sets 5-6 – 3 reps @ 80%

Metcon

Metcon (3 Rounds for time)

3 Rounds (Each for time) of:

8 Box Jump Overs 24/20

15 Calorie Row

16 Alt Dumbell Snatches 50/35

20/15 Cal Assault Bike or Ski Erg

Rest 3 Minutes

Cash Out

Metcon (No Measure)

400 Meter Sandbag Carry

Posted in WOD

Tuesday January 14th


Jersey Devil CrossFit – CrossFit

Weightlifting

HPC + J (E2MOM 12 Minutes)

Hang Power Clean + Jerk
*Set 1 = 2 reps @ 60% of 1-RM Clean & Jerk

*Set 2 = 2 reps @ 65% of 1-RM Clean & Jerk

*Set 3 = 2 reps @ 70% of 1-RM Clean & Jerk

*Set 4 = 1 rep @ 75% of 1-RM Clean & Jerk

*Sets 5-6 = 1 rep @ 78-80% of 1-RM Clean & Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 5 minutes:

1 Hang Squat Clean

2 Toes-to-Bar

2 Hang Squat Clean

4 Toes-to-Bar

3 Hang Squat Cleans

6 Toes-to-Bar

4 Hang Squat Cleans

8 Toes-to-Bar

. . .

Continue the pattern until time is completed.
RX = 115/75

RX Plus = 135/95

Cash Out

Metcon (Weight)

3 sets of 8-10 reps per leg:

Posted Single Leg Deadlifts
instagram.com/p/Bf_0fxSAVRz

Posted in WOD