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
New Years Eve Workout!!
For Time:
800 Meter Run
50-30-10 Rep Rounds Of:
Burpees
Double Unders
Wall Balls
800 Meter Run
EMOM – 9 Minutes:
Minute 1: 30-45 Sec HS Hold
Minute 2: 5-10 Strict Pull Ups
Minute 3: 25 Double Unders
21-18-15-12-9-6-3 Rep Rounds Of:
Power Cleans (95/65)
Sit Ups
KB Swings (53/35)
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)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
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!!
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
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.
Merry Christmas!! 12 Days of Christmas WOD
Complete the workout to the tune of 12 days of Christmas!
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)
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)
12 Minute AMRAP:
10 – Pull Ups
15 – Wall Balls (20/14)
20 – Double Unders
7 Minute AMRAP:
40 – Kettlebell Swings (53/35)
30 – Push Press (65/45)
20 – Burpees
Max Effort 500m Row
15-12-9-6-3 Rep Rounds of:
Deadlift @ 50% 1RM
Box Jump (24/20)
Rest 10 Minutes
15-12-9-6-3 Rep Rounds of:
Overhead Squat @50% 1RM
Toes 2 Bar
Row 1000 Meters or Run 800 Meters @80%
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#