Monday August 10th


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean (5-3-1-1-1-1)

E2MOM 12 Minutes

Full Squat

Build to 1 Rep Max

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP of:

1000M Row / 920M Run

60 Sit Ups

30 Back Squats 135/95

Max Bar Hop Burpees in remaining time
Score is bar hop burpee reps

Posted in WOD

Saturday August 8th

Jersey Devil CrossFit – CrossFit

Weightlifting

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

Build to 7RM

Metcon

Metcon (Time)

4 Rounds for time of:

10 Clean and Jerk 95-135/65-95

5 Ring Muscle Ups
Limited equipment option:

10 Minute AMRAP of

10 Odd Object Ground to Overhead

10 Burpees

10 Box/Bench Dips

Check out today’s blog post for our demo video and a full workout explanation with subs and modification options…

www.jerseydevilcrossfit.com/blog/2020/8/home-workout-88

Posted in WOD

Friday August 7th

Jersey Devil CrossFit – CrossFit

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Get creative with the pull ups if you don’t have access to a pull up bar:

DB Renegade rows

Ring Rows

Table rows

Bent over rows

Hang Power Cleans

Check out today’s blog post for a demo video and all of today’s subbing options!

www.jerseydevilcrossfit.com/blog/2020/8/home-workout-87

Posted in WOD

Thursday August 6th

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

25 Air Squats

10 Power Clean 95/65

8 Shoulder to Overhead

5 Bar Hop Burpees

Cash Out

Metcon (3 Rounds for time)

3 Max Overhead Bar Hold

Rest 1 minute between attempts.
Use the same bar weight you used in the metcon.

Check out today’s blog for links to movement demos, a full workout explanation, and sub ideas…

www.jerseydevilcrossfit.com/blog/2020/8/home-workout-86

Posted in WOD

Wednesday August 5th

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 5 Minutes:

5 Push Ups + 5 Jumping Lunges

Hold Sumo Squat the remainder of the minute

Weightlifting

Hang Power Clean (2 Reps E2MOM 10 Min)

Build

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

30 Double Unders

10 Dumbell Thrusters 35-45/15-25

100 Meter Farmers Carry

100 Meter Run

Rest 1 Minute
Check out today’s blog post for our demo video, workout description, and the low down on all of today’s subs and modifications including what to do for the metcon if you don’t have dumbbells!

www.jerseydevilcrossfit.com/blog/2020/8/home-workout-85

Posted in WOD

Tuesday August 4th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM 10)

Build

Metcon

Metcon (6 Rounds for time)

6 Rounds of:

21 Calorie Row

12 Burpee Box Jumps

Rest 1 Min
Sub for 21 calorie row is 30-40 Sumo Deadlift High Pulls 75/55

Check out today’s blog post for a demo video, workout description, and the low down on all subs/modifications!

www.jerseydevilcrossfit.com/blog/2020/8/home-workout-84

Posted in WOD

Monday August 3rd

Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch (1 Rep E2MOM 12 Minutes)

Build

Substitutions:

3-5 Power C&J or Power Snatch with odd object, barbell or dumbells at a moderate weight

Metcon

Metcon (Time)

(With a weight vest) For time:

400 Meter Run

60 Box Step Ups 24/20

60 Push Ups

400 Meter Run

60 Push Ups

60 Box Step Ups 24/20

400 Meter Run
If you’re a badass, do this RX

If you’re mortal, scale it by:

1) Losing the vest

2) Partition the box step ups and push ups

3) Sub DB floor presses for push ups

Check out the blog for today’s demo video and full workout explanation…

www.jerseydevilcrossfit.com/blog/2020/8/home-workout-83

Posted in WOD

Saturday August 1st

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (10-10-10-10)

Build to a heavy set of 10

Metcon

Metcon (Time)

7 Rounds for time of:

45 Double Unders

9 Hang Power Snatch
Men 65-95

Women 45-65

Choose a weight you think you can complete unbroken.

Cash Out

Metcon (Time)

1000 Meter Row or Ski, or 800 Meter Run
Check out today’s blog post for a full workout description, our demo video, and all movement subs!

www. jerseydevilcrossfit.com/blog/2020/8/home-workout-81

Posted in WOD

Friday July 31st

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5-5-5-3-3 (E2MOM 10 Minutes))

Sets 1-3 @ 65%

Sets 4-5 @ 75%

Metcon

Metcon (Time)

For time:

1-10 Toes To Bar

10-1 Deadlift 185-225/115-145
1 T2B, 10 DL, 2 T2b, 9 DL, 3 T2B, 8 DL……

Cash Out

4 X 10 Pull Ups (10-10-10-10)

4 Sets of 10 Strict Pull Ups
Rest 2-3 minutes between rounds,

Scale down with bands or assistance, and scale up with weight

Check out today’s blog post for a full workout description, demo video, and movement subs!

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-731

Posted in WOD