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

Monday January 13th


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Power Snatch (3 Reps E2MOM 12 Min)

Build to heavy

Metcon

Metcon (Time)

For time:

21-15-9 Rep Rounds of:

Shoulder To Overhead 115/75

Chest To Bar Pull Ups
RX Plus 135/95

18 Minute Time Cap

Cash Out

Metcon (No Measure)

3 Sets of:

7-10 Strict Supinated Grip Pull Ups

7-10 Strict Ring Dips

OR

Row 1 Minute

Rest 1 Minute

Row 2 Minutes

Rest 1 Minute

Row 3 Minutes

Rest 1 Minute

Row 2 Minutes

Rest 1 Minute

Row 1 Minute

Record total calories

Posted in WOD

Saturday January 11th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (6 X 3 (Build to a heavy 3 with good form))

Metcon

Metcon (Time)

For time:

10 – OH Squats 95/65

20 – KB Swings 53/35

30 – Box Jumps 24/20

40 – Double Unders

50 – Calorie Row

40 – Double Unders

30 – Box Jumps 24/20

20 – KB Swings 53/35

10 – OH Squats 95/65
RX Plus:

OH Squats 115/75

KB – 70/53

Posted in WOD

Friday January 10th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (7-3-7-3-7-3)

*Set 1 = 7 reps @ 65%

*Set 2 = 3 reps @ 75%

*Set 3 = 7 reps @ 70%

*Set 4 = 3 reps @ 80%

*Set 5 = 7 reps @ 75%

*Set 6 = 3 reps @ 85%

Metcon

Metcon (Time)

3 Rounds for time of:

20/15 Calorie Row, Ski, or Bike

25 KB Reverse Lunges 35/25
With a partner alternate with one partner rowing while the other does the lunges then switch for 3 rounds each.

Cash Out

Metcon (Time)

3 Sets for time of:

4/2 Ring Muscle Ups

15′ Handstand Walk
Scale:

5 Strict Pull Ups

5 Wall Walks

Posted in WOD

Thursday January 9th

Jersey Devil CrossFit – CrossFit

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (AMRAP – Rounds and Reps)

Death By Burpees:

1 Burpee the first minute

2 Burpees the second minute

3 Burpees the third minute………..

Continue on until you can no longer complete the required burpees in the given minute.

Posted in WOD

Wednesday January 8th

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (3-3-3-3-2-2)

*Sets 1-2 – 3 reps @ 65%

*Sets 3-4 – 3 reps @ 70%

*Sets 5-6 – 2 reps @ 75%

Metcon

Metcon (3 Rounds for time)

Every 10 minutes, for 30 minutes, complete:

500 Meter Row or Ski Erg

15 Deadlift Burpees (35/20 lbs)

20 Pull Ups

25 Wall Ball Shots 20/14

RX Plus DB @ 50/35

C2B Pull Ups

Posted in WOD

Tuesday January 7th

Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (6 X 1 (Build to 1RM))

Limit yourself to 3 misses

Metcon (Time)

For Time:

50 Calorie Assault Bike

50 Power Snatches 75/55

Cash Out

Metcon (2 Rounds for reps)

3 Minute AMRAP of:

Strict Muscle Ups

Rest 3 minutes then….

3 Minute AMRAP:

Strict Muscle Ups
Scale this with strict ring pull ups or banded pull ups depending on your ability.

Posted in WOD