Accumulate 1 minute in each of the following static holds:
Ring Support
Handstand Hold
L-Sit (using parrallettes)
Pull Up Hold (hold position with chin over bar)
AMRAP 20 MINUTES:
40 – Double Unders
30 – Wall Ball (20/14)
20 – Kettlebell Swings (53/35)
10 – Handstand Push Ups
Just a reminder, the gym will be closed this Saturday May 4th and we will all be running in the Mothers Club 5K Run 4 Fun at the Hammonton Lake Park. 1 Mile run starts 8:30am and the 5K starts at 9:15am. Wear your Jersey Devil CrossFit shirts and represent!
DEADLIFT 5 @ 70%, 5 @ 80%, 5 @ 90%
1-2-3-4-5-6-7-8-9-10 REP ROUNDS OF:
Toes To Bar
Box Jump (24/20)
Hang Power Clean (115/75)
Shoulder Press – 3 @ 70%
Max Rep Pull Ups
Rest 2-3 minutes
Shoulder Press – 3 @ 80%
Max Rep Pull Ups
Rest 2-3 Minutes
Shoulder Press – 3 @ 90%
Max Rep Pull Ups
3 Rounds For Time:
15 – Thrusters (95/65)
15 – Bar Hop Burpees
Run 400 Meters
Natalie Burgener
Take 15-20 minutes to build to a heavy 1 rep snatch. If you feel good then go for a PR, if you are not feeling it, concentrate on form and speed.
EMOM FOR 20 MINUTES:
Odd Minutes – 3 Snatch or Power Snatch ( @75-80% of todays 1RM)
Even Minutes – 30 Second Row Sprint for Calories
Count a penalty for each Snatch not completed on the first attempt. Score is total calories rowed.(Deduct 3 calories from your total for every penalty counted)
HAPPY BIRTHDAY ALEX!!!!!!!!!
Today’s workout:
ALEX-22
400 Meter Run
22 – Walking Lunges (each leg)
22 – Single Arm Russian Kettlebell swings (40/30)
22 – Wall Ball (20/14
800 Meter Run
22 – Box Jump (24/20)
22 – Knees 2 Elbows
22 – Double Unders
22 – Burpees
400 Meter Run
Handy dandy flowchart to answer all Paleo food related questions!
BACK SQUAT 5-5-5-3-1+
Loading for back squats 50%-60%-75%-85%-95%
10 ROUNDS FOR TIME:
10 – Deadlift (135/95 or 35% of 1RM)
10 – Hand Release Push Ups
10 – Pull Ups
Lindsey Valenzuela
3 Rounds (Not for time):
5 – Strict Pull Ups
10 – Toes 2 Bar / Knees to Elbows / Knee ups
15 – Double Unders / or Double Under Attempts
In Teams of 3 (1 person resting 2 working each minute) for max reps/calories of each exercise perform the following:
4 Rounds Of:
Row – 60 Seconds
Burpee – 60 Seconds
Rest – 60 Seconds
After 4 rounds (12 minutes )rest 3 minutes then do 4 Rounds of :
Goblet Squat (53/35/15)- 60 Seconds
Push Press (75/55/35) – 60 Seconds
Rest – 60 Seconds
SHOULDER PRESS (STRICT) 5 @ 65%, 5 @ 75%, 5 @ 85%
‘JACKIE’
FOR TIME:
1000 – Meter Row
50 – Thrusters (45/35lbs)
30 – Pull Ups
WEIGHTED PULL UPS 3 @ 70%, 3 @ 80%, 3 @ 90%
‘DEATH BY BURPEE!!’
Do 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, 4 burpees the fourth minute…, continue on as long as you can complete the required number of burpees within the minute.
When you can not complete the required number of burpees in the minute you must perform the following penalty.
If you fail in rounds:
1-10 = 1 Mile Run
11-15 = 800 Meter Run
16-20 = 400 Meter Run
21+ = Haha! Congratulations, you do not have to run 
Yeeeaaaaaaaaahhhhhh!!
BACK SQUAT 3@70%, 3@80%, 3@90%
Partner “Helen”
With teams of 2, and only one person working at a time complete as many rounds as possible in 20 Minutes of:
400 – Meter Run
21 – Kettlebell Swings (53/35)
12 – Pull Ups
Example: Partner A does a 400 meter run, as soon as he returns Partner B does 21 kettlebell swings, as soon as he finishes Partner A does 12 pull ups and this is one complete round. The next round Partner B does the 400 meter run then Partner A does the kettlebell swings and Partner B does the pull ups.