Saturday October 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

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

Build to a 3 rep max

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

250 Meter Row

25 Push Ups

Cash Out

800m Run (Time)

Max Effort 800m Run

Posted in WOD

Friday October 18th


Jersey Devil CrossFit – CrossFit

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Posted in WOD

Thursday October 17th

Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5 Sets of 5 (Build to max))

Metcon

Metcon (4 Rounds for reps)

Tabata Row (calories)

Tabata Box Jump (20″ Box)

Tabata Burpee

Tabata Double Unders

Each Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Rest 1 Minute Between Tabatas. Score is your total reps for each of the 4 Tabata rounds.

Cash Out

Metcon (AMRAP – Reps)

Max Pull Ups in 1 Minute

Posted in WOD

Wednesday October 16th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Min 1: 10-Horizontal Ring Rows

Min 2: 10-DB Hang C&J

Min 3: 7-Burpee Box Jump Overs

Min 4: 30 Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

1/2 Nate

10 Minute AMRAP:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings 70/53

Cash Out

Metcon (Calories)

1 Minute Max Calorie Row

Posted in WOD

Tuesday October 15th


Jersey Devil CrossFit – CrossFit

EMOM

Deadlift (2 Reps EMOM 10 Min)

Use same weight across all 10 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

12 Hang Power Cleans 115/75

10 Push Ups

12 Toes To Bar

Cash Out

Metcon (Calories)

Max Calories in one minute on Assault Bike

Posted in WOD

Monday October 14th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5-5-5-3-3-3 )

Build to a heavy set of 3

Metcon

Metcon (AMRAP – Reps)

Alternating in teams of 2 and completing 3 rounds each.

While partner A Rows for calories partner B completes;

10 Chest to Bar Pull Ups

15 Box Jump Overs

25 Double Dumbell Front Rack Walking Lunges 50/35

Score is time to complete less 1 second for each calorie rowed.

Posted in WOD

Saturday October 12th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press – Weighted Pull Up Superset (5@55%, 5@65%, 5@75%, 5@85%)

Super Set Exercises with 30 sec between exercises and 2-3 minutes between rounds

Metcon

Metcon (Time)

4 Rounds for time of:

8 C2B Pull Ups

8 Shoulder to overhead 115/65

12 Back Squats 115/65

Run 400 or Row 500

Cash Out

Metcon (No Measure)

15 D-Ball Cleans (Heavy)

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Friday October 11th


Jersey Devil CrossFit – CrossFit

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Posted in WOD

Thursday October 10th


Jersey Devil CrossFit – CrossFit

Metcon

SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2

Metcon

Metcon (No Measure)

2 Rounds of:

20 Cal Assault Bike

250 Meter Ski

250 Meter Row

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Wednesday October 9th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

6 Strict Pull Ups

12 Hand Release Push Ups

18 Abmat Sit Ups

Metcon (Distance)

On a 7 Minute running clock:

Run 800 Meters

Then in remaining time:

Max Meters on Rower

Posted in WOD