121227 Thursday December 27th


Back Squat – 1 Rep
Shoulder Press – 1 Rep
Deadlift – 1 Rep

Add the three lifts together to get your Final CrossFit Total Number.

Warm up each exercise adequately before attempting your 1 rep max.  You will have 3 attempts at each exercise.  Give yourself adequate rest between attempts but not so much rest that your body gets cold before the next attempt.  If you have not been doing heavy strength work on a regular basis do not attempt max lifts.  Instead use this time to work on your form for heavy sets of single rep lifts but do not push too hard that your form breaks down and you risk injury.



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121221 Friday December 21st



1 – Muscle up / C2B Pull up
2 – Handstand Push Ups
3 – Ring Dips
4 – Clapping Push Ups
5 – Grasshoppers
6 – Box Jumps (AHAP)
7 – Burpees
8 – Kettlebell Swings
9 – Wall Ball (20/14)
10 – Overhead Walking Lunges (45/25)
11 – Pistols
12 – Double Unders

Complete the workout just like the song by doing the whole thing in 12 rounds.  The first round is 1 Muscle up.  The second round is 2 Handstand push ups and 1 Muscle Up.  The third round is 3 Ring dips, 2 Handstand push ups and 1 Muscle up…. and continue on until all 12 rounds are completed.



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121220 Thursday December 20th


All of us at Jersey Devil CrossFit would like to extend a very heartfelt goodbye to Jody Prince.  It was definitely our pleasure to have had the opportunity to work out with you during your brief stay in our area.  You have inspired and amazed us with your strength and perseverance.  We all will miss you.  We’ll be searching for your name on the Masters Leader board of the 2013 CrossFit Games.  Whenever you are in the area we expect a visit.


5 – Deadlifts @ 75% of 1RM (and we know what that is!)
10 – Pull Ups
15 – Hand Release Push Ups


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121218 Tuesday December 18th

Alex Doyle – 245lb Deadlift (‘Strong is the new skinny’)

Alex Deadlift Video



400 Meter Run
15 – Overhead Squat (95/65)

If you are not comfortable with overhead squats yet, then do front or back squats and use dumbells, kettlebells, or a barbell. Choose a weight that will challenge you.


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121214 Friday December 14th


JERK 5-5-5-3-3-3


2 – Clean
3 – Burpees

Perform the Cleans and Burpees as fast as possible and rest the remainder of the minute.
Score is total weight cleaned for the entire workout so go as heavy as possible throughout the workout.  Misses do not count and can not be redone.  You only get 2 attempts per minute so pick your weights wisely .



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121213 Thursday December 13th

Hoodies make a great Christmas Gift!




20 – Pull ups
30 – Push ups
40 – Sit Ups
50 – Squats

Rest exactly 3 minutes between rounds



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