Wednesday April 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (1 Rep E2MOM 12 Minutes )

Build to Max

Metcon

Metcon (Time)

Rowing “Helen”

3 Rounds for time of:

500 Meter Row

21 KB Swings

12 Pull Ups
Or as a 2 person team complete 6 rounds, alternating exercises.

Partner A rows 500 meters, then partner B does 21 KB Swings, then partner A does 12 pull ups, then partner B rows 500 meters……

Cash Out

Metcon (No Measure)

Bi’s and Tri’s Baby!!

3 Sets of:

15 – Dumbell Concentration Curls (per arm)

15-20 Banded Tricep Extensions

Posted in WOD

Tuesday April 23rd


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 10 – Supine Ring Rows

Minute 2: 6-8 Strict HS Push Ups

Minute 3: 30 – Double unders

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

21 Wall Balls 20/14

18 Alternating Dumbell Snatches 50/35

9 Burpee Box Jump Overs

Cash Out

Metcon (No Measure)

10 D-Ball Cleans

Posted in WOD

Monday April 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Rack Lunge (5 Sets of 10 (5 each leg))

Build in weight each set

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

1 Round of “Cindy”

9 Deadlifts 135/95

6 Hang Power Clean 135/95

3 Push Jerk 135/95
One round of “Cindy” is:

5 Pull Ups

10 Push Ups

15 Air Squats

Posted in WOD

Saturday April 20th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (Build to a 1RM)

5 @ 70%

3 @ 80%

1 @ 90%

5 @ 75%

3 @ 85%

1 @ 95%

1 @ 100+%

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP of:

18 Calorie Row

15 Push Ups

12 KB Swings 53/35

9 Toes To Bar or GHD Sit Ups

Posted in WOD

Friday April 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Split Jerk (Build to a 1 Rep Max)

Metcon

Metcon (Time)

For time:

75 Double Unders

20 Bar Muscle Ups

10 Squat Cleans 115/75

75 Double Unders

15 Bar Muscle Ups

15 Squat Cleans 115/75

75 Double Unders

10 Bar Muscle Ups

20 Squat Cleans

75 Double Unders
Bar muscle ups can be scaled with burpee pull ups or by reducing the amount of reps per round to 15-10-5 or 12-6-3 depending on your current capacity.

Single unders @ 150 per round

Posted in WOD

Thursday April 18th


Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch Complex (PS+HS+OHS) (Every 2 Minutes for 12 Minutes (6 Sets) )

1-Power Snatch + 1-Hang Snatch + 2-Overhead Squat
Build

Metcon

Metcon (5 Rounds for time)

On the 5:00 for 5 rounds:

9 Box Jump Overs (24/20)

12/9 Calorie Row

9 Deadlifts 225/155

12/9 Calorie Row

Cash Out

Metcon (No Measure)

3 Sets of:

Concentration Curls (15 Per Arm)

15-20 Banded Tricep Extensions

Posted in WOD

Wednesday April 17th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3 Sets of 10 @ 70%)

Metcon

Metcon (Time)

2 Rounds for time of:

400m run

15 Push Press, 95/65

12 Toes-to-bar

*Rest 5 minutes & repeat.
Post total time including 5 minute rest

Posted in WOD

Tuesday April 16th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

4 Rounds (Not for time) of:

10 – Strict Pull Ups

10 – Strict Ring Dips
Add weight as needed to make sets 3 and 4 a struggle.

Scale if needed wit horizontal ring rows and box dips

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

30 Double-Unders

10 Burpees Over the Barbell (lateral)

3 Ground to Overhead (135/95 lbs)

Cash Out

Metcon (No Measure)

800 Meter Run

Posted in WOD

Monday April 15th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Jerk (5 X 5 (Touch N Go) Build to Max)

Metcon

Metcon (Time)

3 Rounds for time of:

50 Air Squats (To a wall ball for depth)

50 Abmat Sit-ups

25 Pull-ups

10 Box Jumps, 30″/24″

Posted in WOD

Saturday April 13th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (3-3-3-3-3-3)

Build to todays 3 rep max

Metcon

Metcon (Time)

3 Rounds for time of:

800 Meter Run

30 FR DB/KB Walking Lunges (Open Weight)

25′ Handstand Walk
Subs for the handstand walk include:

1 Minute of handstand walk practice

or

25 Handstand Shoulder Taps

or

20 Alt Dumbell Single Arm Push Press (10 each arm)

Posted in WOD