130430 Tuesday April 30th

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

 

 

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130429 Monday April 29th

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)

 

 

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130426 Friday April 26th

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

 


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130425 Thursday April 25th

 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)

 

 

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130424 Wednesday April 24th “Alex’s Day!”

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

 

 

 

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130423 Tuesday April 23rd

 

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

 

 

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130422 Monday April 22nd

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

 

 

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130419 Friday April 19th

 

SHOULDER PRESS (STRICT)  5 @ 65%,  5 @ 75%,  5 @ 85%

 

‘JACKIE’

FOR TIME:

1000 – Meter Row
50 – Thrusters (45/35lbs)
30 – Pull Ups

 

 

 


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130418 Thursday April 18th

 

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 :)

 

 

 

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130417 Wednesday April 17th

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.

 

 

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