141129 Saturday Nov 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (E2MOM – 16 Minutes (8 Rounds))

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

5 – Deadlift (255/185)

10 – Toes To Bar

15 – Bar Hop Burpees

Posted in WOD

141128 Friday Nov 28th

Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch Warm Up Complex (6 Sets – Build by feel)

Muscle Snatch + Snatch Balance + Overhead Squat

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Posted in WOD

141126 Wednesday November 26th


Jersey Devil CrossFit – CrossFit

Happy Thanksgiving Everyone!! One last Hero Workout before the big cheat day!

Warm-up

EMOM Skills Warm Up (No Measure)

Every Minute on the Minute for 9 Minutes:

45 Sec Work / 15 Sec Rest:

Minute 1: Handstand Hold

Minute 2: Max Double Unders

Minute 3: Ring Support

Metcon

Hammer (5 Rounds for time)

5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds

Posted in WOD

141125 Tuesday Nov 25th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (Weight)

E2MOM – 10 Minutes

High Hang Snatch + Mid Thigh Snatch

Metcon

Metcon (AMRAP – Reps)

3 Rounds for Max Reps:

30 Seconds of Strict HS Push Ups

30 Seconds of Rest

Metcon (AMRAP – Reps)

3 Rounds for Max Reps

30 Seconds of Dips

30 Seconds of Rest

Metcon (AMRAP – Reps)

3 Rounds for Max Reps

30 Seconds of Push Ups

30 Seconds of Rest

Cash Out

Metcon (Time)

In Teams of 3 Complete:

2,250 Meter Row Relay

(250 Meter Intervals Each)

Posted in WOD

141124 Monday Nov 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (6@65%, 4@75%, 2@80%, 2@85%, 1@90%, Max@83%)

Metcon

Metcon (4 Rounds for reps)

Against a 3 minute running clock complete as many reps as possible of:

Run 400 Meters

7 – Bar Hop Burpees

115/75 Lb Thrusters X Max Reps

Rest 2 minutes between sets and complete 4 sets (Score is # of Thrusters)

Posted in WOD

141122 Saturday Nov 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Metcon (Weight)

Every 90 Seconds for 9 Minutes:

Front Squat + Jerk (@85-90%)

Metcon

Metcon (Time)

3 Rounds for Time:

10 – Push Press (53/35 KB’s or 115/75)

15 – KB Swings (Heavy – Double if possible)

800 Meter Run

Posted in WOD

141121 Friday Nov 21st


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

9-6-3 Rep Rounds of:

Clean (155/105)

Bar Muscle Up

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

10 – Toes 2 Bar

20 – Wall Ball (20/14)

Posted in WOD

141120 “Zwillingsbruder” (The Twin Brothers)

Jersey Devil CrossFit – CrossFit

Happy Birthday Connor and Kyle!!

Metcon (Time)

“Zwillingsbruder”

3 Rounds For Time:

400 Meter Run (Banded to Partner)

21 – Partner Deadlift (315/225)

21 – Burpees Over Partner

21 – Handstand Push Up (Partner holds legs)

21 – Partner Wall Ball Over Bar (30/24)

**All reps are 21 each partner except deadlifts which are 21 total reps.

Posted in WOD

141119 Wednesday Nov 19th


Jersey Devil CrossFit – CrossFit

Happy Birthday Toniann!

Go Heavy Baby!

EMOM

Metcon (6 Rounds for weight)

E2MOM For 12 Minutes:

Clean x 1.1 + Jerk

Rest 10 seconds between cleans

EMOM

Metcon (No Measure)

EMOM for 30 Minutes:

Minute 1: 10-Double Unders + 10-Dips

Minute 2: 5-T2B + 10 Box Jump

Minute 3: 15/10 Calorie Row

Posted in WOD

141118 Tuesday Nov 18th


Jersey Devil CrossFit – CrossFit

The Three Wise Men Tribute

EMOM

Metcon (6 Rounds for weight)

E2MOM 12 Min (6 sets):

Muscle Snatch + Snatch Balance + OH Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

“Jeremy”

4 Minute AMRAP:

5 – Hang Snatch (115/75)

10 – Bar Hop Burpees

Metcon (AMRAP – Rounds and Reps)

“Ben”

4 Minute AMRAP:

10 – Power Cleans (135/95)

20 – Pull Ups

Metcon (AMRAP – Rounds and Reps)

“Beau”

4 Minute AMRAP:

15 – Box Jump Overs

30 – Wall Ball Shots (20/14)

**2 Minute Rest Between AMRAP’s

Posted in WOD