Saturday August 17th

Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

EMOM 9 Minutes:

Min 1: Plank Shoulder Taps (30 seconds)

Min 2: 3 Wall Climbs

Min 3: 10-15 Ring Rows

Metcon

Metcon (6 Rounds for time)

Every 5 Minutes for 30 Minutes:

10 Pull Ups

15 Toes To Bar

20 Push Ups

25 Wall Balls

Posted in WOD

Friday August 16th

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Min 1: 3 Wall Walks

Min 2: 10 Strict Dips

Min 3: 10 Horizontal Ring Rows

Min 4: 20 Walking Lunges

Metcon

Metcon (Time)

For Time:

21 Bar-Facing Burpees

21 Power Snatches

15 Bar-Facing Burpees

15 Overhead Squat

9 Bar-Facing Burpees

9 Squat Snatches

Men 115

Women 85

Posted in WOD

Friday August 16th


Jersey Devil CrossFit – CrossFit Boot Camp

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Min 1: 3 Wall Walks

Min 2: 10 Push Ups

Min 3: 10 Ring Rows

Min 4: 20 Walking Lunges

Metcon

Metcon (Time)

For Time:

21 Bar-Facing Burpees

21 Power Snatches

15 Bar-Facing Burpees

15 Overhead Squat

9 Bar-Facing Burpees

9 Squat Snatches

Men 115

Women 85

Posted in WOD

Thursday August 15th


Jersey Devil CrossFit – CrossFit

Weightlifting

PC + PP + PJ + SJ (1 Rep EMOM 6 Minutes @ 75% of 1RM PC)

1 Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

Metcon

Metcon (AMRAP – Rounds)

20 Minute EMOM:

Odd Minutes: 11 Calorie Row

Even Minutes: 11 Burpees over the Erg

Posted in WOD

Wednesday August 14th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat

3@50%

3@60%

3@70%

3@80%

3+@90%

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cash Out

Metcon (No Measure)

5 X 100′ Prowler Sprints (Moderate Load)
Use the heaviest load you think that will still make it look like a “sprint” and not a “hard push”.

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Wednesday August 14th


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Back Squat (5 x 3)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cash Out

Metcon (No Measure)

5 X 100′ Prowler Sprints (Moderate Load)
Use the heaviest load you think that will still make it look like a “sprint” and not a “hard push”.

Posted in WOD

Tuesday August 13th

Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

3 Sets of:

10 Tire Flips

10 Sledge Hammer Strikes

5 Tire Jump Throughs

Metcon

Metcon (No Measure)

30 Minute EMOM (5 Rounds) of:

Min 1: 2 Ring Muscle Ups

Min 2: 15 DB Walking Lunge (1 DB 50/35)

Min 3: 6 Strict Handstand Push Ups

Min 4: 14 Dumbell Snatches

Min 5: 25 Double Unders

Min 6: 13 GHD Sit Ups
Sub for 2 Ring MU = 6 Pull Up + 6 Dips

Sub for HSPU = Strict DB Press (heavy)

Cash Out

Metcon (No Measure)

3 Sets (not for time)

10-15 Dumbell Curls

10-15 Banded Tricep Extensions

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Monday August 12th


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Squat Clean (2 – T-N-G Reps Every 90 Seconds for 5 sets )

Build to max

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP of:

Wallballs

On the Minute 5 Deadlifts
Workout starts with 5 deadlifts, then 5 at the top of each minute. Score is wallballs completed.

Cash Out

Metcon (No Measure)

800 Meter Run

Posted in WOD

Monday August 12th


Jersey Devil CrossFit – CrossFit

Weightlifting

Squat Clean (2 – T-N-G Reps Every 90 Seconds for 5 sets )

Build to max

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP of:

Wallballs 20/14

On the Minute 5 Deadlifts (245/165)
Workout starts with 5 deadlifts, then 5 at the top of each minute. Score is wallballs completed.

Cash Out

Metcon (No Measure)

800 Meter Run

Posted in WOD

Saturday August 10th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5 )

5 @ 50%

5 @ 55%

5 @ 65%

5 @ 75%

5+ @ 85%

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Scale HSPU with shoulder presses

Pistols with box step ups

Pull ups with ring rows

Posted in WOD