130917 Tuesday September 17th


A)  Push Press 

5 @ 50%
5 @ 60%
3 @ 70%
3 @ 80%
3 @ 90%


B)  Every Minute On The Minute (30 Minutes)

Minute 1:    10 – Handstand Push Ups*
Minute 2:    15 – Dips
Minute 3:    10 – Pull Ups

* If you can’t do handstand push ups do hand release push ups with your feet elevated on a box.




Posted in WOD

130913 Friday September 13th

Happy Birthday to all Jersey Devil CrossFit members celebrating this month!  This one’s for us!


Buy In – 9 Bar Or Ring Muscle Ups (If you can’t do muscle ups do 9 – reverse wall climbs)

53 – Walking Lunges
51 – Sit Ups
50 – Kettlebell Swings (53/35)
49 – Barbell Thrusters (45/35)
48 – Knees to Elbows
42 – Hand Release Push Ups
40 – Double Unders
29 – Pull Ups
29 – Air Squats
29 – No Push Up Burpees
25 – Box Jumps
16- Wall Balls

Cash Out:    9 – 25 Meter Shuttle Runs  *With your wall ball :)


Happy Birthday Lauren, Melissa, Lori, Jose, Dave C, Dave B, Stacy, Kelle, Martha, Mike, Carlina and me!

Free T-Shirt to the first person who successfully matches all the birthday members to the exercise that corresponds with their age!

**Note, If any of you are sensitive about your actual age……..get over it!



Posted in WOD

130912 Thursday September 12th

Ooooohhh Yeeaaaa, I’m gonna snatch that bad boy!


**********Todays Workout**********



In Teams of Two For Time:

400 – Meter Run
21 – Kettlebell Swings (53/35)
12 – Pull Ups
400 – Meter Run
21 – Kettlebell Swings
12 – Pull Ups
400 – Meter Run
21 – Kettlebell Swings
12 – Pull Ups
30 – Clean and Jerk (135/95)

**Both team members must do the 400 meter runs together, however you may split the reps for the rest of the exercises any way that you want to.




Posted in WOD

130911 Wednesday September 11th




That was easy!


A)  Weighted Pull Ups  5 x 3

@ 65% – 75% – 85%

*Super set with max rep push ups.  As soon as you have to pause more than 2 seconds in any position on the push ups your set is over.  Scale up to ring push ups if possible.



B)  Three rounds for time of 50-30-10 reps:

Wall Ball (20/14)
Box Jump (24/20)
Double Unders





Posted in WOD

130910 Tuesday September 10th

Toniann and Cindy getting some advice before the next heat.


**********Todays Workout**********

‘Incredible Hulk’

20 Minute AMRAP of:

5 – Deadlift
5 – Hang Power Clean
5 – Front Squat
5 – Push Press
5 – Back Squat

RX’d weights for this are 115lbs for men and 70lbs for women. Feel free to scale up if your Hank.

Let’s see if the quads are recovered from Saturday yet :)



Posted in WOD

130908 Monday September 9th

Disclaimer:  If all your looking for is todays workout you can scroll to the bottom of the post.

‘The Battle at the beach’. Wow…where do I begin. Every so often when my family would sit down to dinner, Kellie would make each of our kids tell us what the best thing that happened that day was. They hated it but it always flushed out something positive and made everyone laugh. So this morning I woke up thinking … What was my favorite moment of that whole day? Man that’s a tough one because there were so many, but I narrowed it down to my three favorite moments. I’ll get to them later because first I want to sum up my highlights of the entire experience with one word…Impressive.

All in all I was impressed….with everyone. First of all I was impressed that you showed up! I know how hard it was to click that ‘Sign Up Now’ button. I was intimidated myself. It’s not easy to commit to something when you know you will have to lay it all on the line in front of strangers and expose your weaknesses. Also impressive was the support from family and friends that showed up to cheer us on. I’m pretty sure we had the best showing of any gym at the event. And Paul, I know you would have competed if you could, but I’m glad you were there anyway.

In workout 1 Kellie was….well, impressive. Since she had to scale the weight (95lbs was too much), they made her go in a heat with girls that were half her age and doing something called jumping pull ups… Wtf was that! Jumping pull ups? Give me a break. So Kelli did real big girl pull ups and every single rep was ‘above the bar, which is more than I can say for most of the women in the competition. At any point she could have switched to jumping pull ups and finished with everyone else but she refused and was the last one on the bar with the entire crowd screaming and cheering her on (and we all know how much she loves that!). It was both exciting and impressive.  And lets not forget Melissa’s butterfly pull ups in the same workout that surprised even the announcer “Look at those butterfly pull ups in the scaled division?”  Priceless.



Moving on to workout 2, I’m not sure if this is appropriate to say, but I was impressed with all of the girls snatches! All kidding aside, we don’t do dumbbell snatches that often so I was impressed with the way you all worked throughout the week and exceeded expectations. And Tonianne and Alex… Those were some nasty heavyweight snatches. Well done.

Workout 3 was true grit and props to everyone who did it after ripping their hands on the first workout. Very impressive.

Alex, you were hands down’ the winner of the woman’s division. A ‘winner takes all’ final is not what CrossFit is about and it was a bad way to end the day. Your bar muscle up proves to me that you were the best one out there. Super proud of your effort, and any time you need to store something cold you can put it in the ‘Official First Place Winners Cooler’.

And all day Hank was in the mix. No surprise there. Even though that little squerrilly bastard from Delaware should have won, a better format probably would have put Hank in the top three after the final where he belonged. Impressive.

Did I forget anything? Oh yea… Scott! Very impressive man! Went out way too hard in the first few rounds though. It’s all about pacing… Hope you’re feeling better.  We’ll save that picture.

Cindy and Guy were on the leader board all day and Joe, Joe Jr,  Sal and Mike were all solid competitors.  This was a great experience for everyone.

The whole day was a wonderful thing.  I enjoyed watching all of you just as much as I enjoy coaching you day in and day out.  The butterflies and the excitement that comes with competing against others is indescribable and I hope you enjoyed it as much as I did.  It is what got me into Triathlons and eventually into CrossFit.  So now…. let’s get back to my top three moments of the day in reverse order.  Drumroll please!

Number 3:
My third favorite moment was kicking back with all of you after the event, sharing a few beers and a big juicy burger that I had been thinking about all day long…..good times!

Number 2:
My second favorite moment (and I’m going to get a little selfish here but hey, I’m human) was the moment I set the bar down for the last bear complex in the final. At that point I knew I had it won, and I knew the last three sprints and the rope pulls would be nothing more than a victory lap. It still gives me goosebumps.

Numero UNO:
And finally….my favorite moment…..was the group hug at the finish, because none of it would have been the same if you all weren’t there.

We are a little gym from Hammonton with 95 members which is quite small by comparison to most CrossFit Gyms, but after we left, everyone on that beach knew who we were. For that, I thank you all, because that kind of promotion beats any advertising.

If you are not willing to try, then nothing can help you.
If you are determined to succeed, then nothing can stop you.
Marsha Formicola CFR 

So what’s next? …….. Do I smell a Mud Run?


Sorry that I only had a few pictures from the day.  Once I get more from Alex I will post them in another blog.


*************Todays Workout**************

A)  3 Rounds (Not for time)

5-7 – Muscle Ups / 10 Strict Pull Ups
10 – Handstand Push Ups / Hand Release Push Ups (Feet elevated)
10 – Seated Tall Box Jumps (30″/24″/20″)



B)  Row 500 Meters, Run 400 Meters X 5 Rounds

Rest 3 minutes between rounds.

Begin the run immediately after you finish your row.  Make this solid aerobic capacity work.  Only push yourself to the max pace you can hold for 5 rounds.  Concentrate on generating a breathing rhythm for both the rows and the runs.  Try to keep your round times for each exercise as consistent as possible.




Posted in WOD

130906 Friday September 6th

******Reminder – No Classes Saturday September 6th*******

Join us at the Battle of The Beach in Atlantic City!!


*************Todays Workout**************

4 Rounds For Time:

15 – Deadlifts (60-65% 1RM)
400 – Meter Run
25 – Pull Ups





Posted in WOD