141031 HALLOWEEN WORKOUT!!


Jersey Devil CrossFit – CrossFit

‘FRAN’ – KENSTIEN!!

Warm-up

Partner Warm Up (No Measure)

-Partner Over and Unders (10 each)

-Partner Wheelbarrows (gym floor)

-Partner Leapfrog (gym floor)

-Partner Carry (100′ – length of bldg)

-Partner Tire Flip X 10

Metcon

Metcon (Time)

Fran-Kenstein:

Teams of 2, each teammate completes a full round and then rests while their partner completes a round.

21-15-9-15-21 Rep Rounds of:

Thruster (95/65)

Pull Ups

Posted in WOD

141030 Thursday Oct 30th


Jersey Devil CrossFit – CrossFit

GOT YOUR COSTUME READY YET?

Weightlifting

Bench Press (5@65%, 5@75%, 5@85%, 10@65%)

Metcon

Metcon (Time)

In teams of 3 (Congo Line Style) Complete 3 Rounds of:

500 – Meter Row

400 – Meter Run

Rest

*You can advance as soon as the person ahead of you completes their exercise

Cash Out

Metcon (AMRAP – Reps)

Tabata Kettlebell Swings (53/35)

8 Rounds of 20 seconds on, 10 seconds off.

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141029 Wed Oct 29th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5@65%, 5@75%, 5@85%, 10@65%)

EMOM

Metcon (Weight)

Every Minute On The Minute 14 Minutes:

Minute 1: 3-Clean (135/95)

Minute 2: 7-Burpee Box Jump (24/20)

Cash Out

Metcon (3 Rounds for time)

3 X 100 Meter Rows Each for time:

Rest as needed between rounds

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141027 Monday Oct 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5@65%, 5@75%, 5@85%, 10@65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP – 10 Minutes

10 – Wall Balls

15 – Sit Ups

Cash Out

800m Run (Time)

Max Effort 800m Run

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141024 Friday Oct 24th


Jersey Devil CrossFit – CrossFit

Happy Birthday Alex Gherardi!!

Warm-up

Warm-up (No Measure)

EMOM For 9 Minutes:

Min 1: 3 – Muscle Ups (Bar or Ring)

Min 2: 10 – V-Ups

Min 3: 30 – Double Unders (Unbroken)

Sub C2B or Strict Pull Ups

Sub 30 Seconds of Double Under Attempts

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 – Power Clean (145/100)

10 – C2B Pull Ups

15 – Box Jump Overs (24/20)

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141023 Thursday Oct 23rd


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

Weightlifting

Clean (E2MOM 12 Minutes- 3 Position Clean (HH, MH,Floor))

Metcon

Metcon (5 Rounds for time)

Every 5 Minutes for 25 Minutes (5 Rds):

Run 400 Meters

10 – Alternating DB/KB Snatches (53/35)

10 – Toes To Bar

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141022 Wednesday Oct 22nd

Jersey Devil CrossFit – CrossFit

Dynamic Warm Up (No Measure)

Inchworm w/Push Up X 1

Frankenstein w/Lunge X 2

Heel/Toe Ground Touch X1

Spiderman Stretch X 1

Burpee Broad Jump X 2

10 – PVC Pass Through’s

10 – PVC Overhead Squats

Weightlifting

Back Squat (5,3,1,5,3,1 @ 75-80-85, 80-85-90%)

Metcon

Metcon (5 Rounds for time)

Every 3 Minutes for 18 Minutes: 6 Rounds

20/15 – Calorie Row

15 – Wall Ball (20/14)

*Advanced do 25/20 Cal and 30/20 lb WB

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141021 Tuesday Oct 21st

Jersey Devil CrossFit – CrossFit

Warm-up

(No Measure)

3 Rounds (Not For Time):

30 – Second Handstand Hold

2 – Bar Muscle Ups (5-Strict Pull Ups)

30 – Second L-Sit Hold (Accumulate)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

30 – Double Unders

4 – Power Clean (115/75)

8 – Push Press (115/75)

10 – Pull Ups

Posted in WOD