140930 Tuesday Sept 30th

Jersey Devil CrossFit – CrossFit

1000m Row (Time)

Max Effort 1000m Row

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

Posted in WOD

140929 Monday Sept 29th


Jersey Devil CrossFit – CrossFit

Happy Birthday Melissa (yesterday) and Dave (today)!!

Weightlifting

Deadlift (5@65%, 5@75%, 5@85%)

Metcon

Metcon (Time)

4 Rounds (Each for time):

5 – Bar Hop Burpees
10 – Thrusters (95/65)
15 – KB Swings (53/35)
20 – Double Unders
1 – 5/10/15/20 Yard Shuttle

Rest Exactly 2 Minutes Between Rounds
Goal is unbroken rounds – scale accordingly

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140926 Friday Sept 26th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:
Min 1: Handstand Walk 35ft
Min 2: 30 Double Unders
Min 3: 10 V-Ups

Metcon

Metcon (AMRAP – Rounds)

15 Min AMRAP (Teams of 4)

15 – Pull Ups
15 – Deadlifts (Bodyweight)
15 – Box Jumps (24/20)

3 Teammates working at a time. Do not rotate until all 3 are done with reps.

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Rick’s 50! “9-24-64″


Jersey Devil CrossFit – CrossFit

Metcon (Time)

For Time:

Run 1 Mile

Rest Exactly 2 Minutes then:

50 – Double Unders
9 – Muscle Ups
50 – Double Unders
24 – Front Rack Walking Lunges (135/95)
50 – Double Unders
64 – Burpees

Time Cap 30 Minutes.

Sub for each Muscle Up is 3-Pull Ups, 3-Push Ups

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140923

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

Every Minute on The Minute for 10 Minutes:

Odd Minutes: 5 Power Clean @ 70-75%
Even Minutes: 7 Barbell Roll Outs

Metcon

Metcon (Time)

3 Rounds For Time:

400 Meter Run
10 – Handstand Push Ups
15 – KB Swings (53/35)
20 – Toes To Bar
30 – Air Squats

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140922


Jersey Devil CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Posted in WOD

140803 Wednesday August 3rd

 

***LOG IN TO WODIFY FOR TODAYS WORKOUT***

 

 

From now on all workouts will be posted on Wodify only.  Log in with your username and password that was sent to you in the welcome e-mail.  Once logged in to Wodify you can view the workout of the day and view all of your posted workout results and max lifts.  This will be a tremendous resource for all of you to track your progress but YOU HAVE TO USE IT!!!  Log all of your workout results after the workout!

The main reason I switched to Wodify is to provide this easy to use workout logging software for all of you to gauge your progress.  It’s not there for you to to judge yourself against everyone else as much as it’s to judge yourself against yourself.  You can not tell if something is working unless you have data to support it and if your not putting the data in you will not get anything out.  When a workout gets posted and it’s prescribed at a certain percentage of your 1 rep max the program will tell you what weight to use but only if you PUT THE DATA IN FIRST!  There is no way I can remember everyone’s max lifts which is why when you come up to me before the workout and ask me what weight you should use, I usually look at you like you have 2 heads and then ask you “What’s your 1 rep max?” to which you usually reply “I don’t remember!”  and then I have to say “You should be logging your results for situations like this.”  and you say ” Yea, I know I should, but I haven’t been because I’m a lazy ass, and I really don’t give a shit about my progress.”  and then I have to say “Well then you’ve really been wasting your money every month and you should just go do Zumba or something.”  and then you will think “this guys an asshole” and I will think “gee, I feel bad now because I got a little nasty with a paying client”.  So lets try to avoid all that messy bullshit right up front and use the system and track your progress and we can all be happy, and on our way to becoming more awesomer than ever!!

Log your results and be happy!!!

 

 

Posted in WOD