141231 Wednesday Dec 31st


Jersey Devil CrossFit – CrossFit

New Years Eve Workout!!

Metcon

Metcon (Time)

For Time:

800 Meter Run

50-30-10 Rep Rounds Of:

Burpees

Double Unders

Wall Balls

800 Meter Run

Posted in WOD

141230 Tuesday Dec 30th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM – 9 Minutes:

Minute 1: 30-45 Sec HS Hold

Minute 2: 5-10 Strict Pull Ups

Minute 3: 25 Double Unders

Metcon

Metcon (Time)

21-18-15-12-9-6-3 Rep Rounds Of:

Power Cleans (95/65)

Sit Ups

KB Swings (53/35)

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141229 Monday Dec 29th


Jersey Devil CrossFit – CrossFit

EMOM

Snatch (E2MOM 12 Minutes 1-Snatch @ 80% 1RM)

Metcon

Metcon (Time)

In Teams of 3 (congo line style) complete 5 rounds of the following for time:

300 – Meter Row

10 – Thrusters (95/65)

*Goal is unbroken thrusters (scale accordingly)

Posted in WOD

141227 Saturday Dec 27th


Jersey Devil CrossFit – CrossFit

EMOM

Clean and Jerk (1.1.1 E2MOM 10 Min (10 sec btw reps))

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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141226 Friday Dec 26th

Jersey Devil CrossFit – CrossFit

Happy Birthday JW2!! I think you need to do double Murph with a 20lb vest and then a Grace cash out!! But make sure you do at least 3 hours of mobility work first. Gangstafied!!

Weightlifting

Deadlift (3@70%, 3@80%, Max@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2, alternate exercises to complete as many rounds and reps as possible in 15 Minutes of:

3 – Calorie Row

6 – Box Jumps Overs (24/20)

9 – Hand Release Push Ups

Cash Out

Metcon (Time)

100 Double Unders For Time:

Time Cap 3 Minutes

Post time and reps completed (in notes) if you didn’t complete in the time cap.

Posted in WOD

141224 Wed Dec 24th


Jersey Devil CrossFit – CrossFit

Merry Christmas!! 12 Days of Christmas WOD
Complete the workout to the tune of 12 days of Christmas!

Metcon

Metcon (Time)

1 – Ground To Overhead (115/75)

2 – Muscle Ups or C2B Pull Ups

3 – Bar Hop Burpees

4 – Shoulder To Overhead (115/75)

5 – Toes 2 Bar

6 – Pull Ups

7 – Box Jumps (24/20)

8 – Front Rack Rev Lunge (115/75)

9 – Sit Ups

10 – Wall Balls (20/14)

11 – Kettlebell Swings (53/35)

12 – Front Squats (115/75)

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141223 Tuesday Dec 23rd

Jersey Devil CrossFit – CrossFit

Warm-up

3 Rounds of Cindy (Not For Time): (No Measure)

5 – Pull Ups (Strict)

10 – Push Ups (Perfect)

15 – Air Squats (Holding 10lb Plate )

*Hold plate with both hands, arms extended straight out in front of you)

Weightlifting

Back Squat (3@70%, 3@80%, Max@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 – Pull Ups

15 – Wall Balls (20/14)

20 – Double Unders

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141222 Monday Dec 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (3@70%, 3@80%, Max@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

40 – Kettlebell Swings (53/35)

30 – Push Press (65/45)

20 – Burpees

Cash Out

500m Row (Time)

Max Effort 500m Row

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141220 Saturday Dec 20th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

15-12-9-6-3 Rep Rounds of:

Deadlift @ 50% 1RM

Box Jump (24/20)

Rest 10 Minutes

Metcon (Time)

15-12-9-6-3 Rep Rounds of:

Overhead Squat @50% 1RM

Toes 2 Bar

Cash Out

Metcon (No Measure)

Row 1000 Meters or Run 800 Meters @80%

Posted in WOD

141219 Friday Dec 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (3X5 @80% Superset)

Weighted Pull-ups (3X5 @80% Superset)

Metcon

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Posted in WOD