141218 Thursday Dec 18th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (6X1 (Add 5-10 lbs to last weeks record heaviest))

Metcon

Metcon (Time)

4 Rounds for time:

Run 400 Meters

50 – Air Squats

Posted in WOD

141217 Wednesday Dec 17th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3 Sets of 5 (@80% or 5-10lbs more than last week))

Metcon

Metcon (Time)

21-15-9 Rep Rounds of:

Push Press (75/55)

Box Jump Overs

Cash Out

Metcon (AMRAP – Reps)

Max Rep Unbroken Wall Balls

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141216 Tuesday Dec 15th


Jersey Devil CrossFit – CrossFit

4 Minute Rest Between AMRAPS

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

4 – Snatch @75%

4 – Bar Hop Burpees

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

10 – Wall Balls (20/14)

10 – Pull Ups

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

4 – Power Clean (@65% 1RM)

4 – Handstand Push Ups

Cash Out

Metcon (No Measure)

Run 1 Mile or row 2K (Easy Pace)

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141215 Monday Dec 15th


Jersey Devil CrossFit – CrossFit

Weightlifting

Thruster (Build to a 1RM)

Metcon

Metcon (Time)

8 Rounds:

10 – Thrusters (@35% of todays 1RM)

15 – Double Unders

Rest 1 Minute Between Rounds

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141213 Saturday Dec 13th


Jersey Devil CrossFit – CrossFit

Todays workout may be a little excessive for some people. If you are not really feeling it pick one metcon and go as hard as you can and use the remaining time to work on something you suck at.

Metcon

Metcon (Time)

For Time:

50 – Calorie Row

40 – Overhead Squat (65/45/35)

400 Meter Run

40 – Thrusters (65/45/35)

20 – Bar Hop Burpees

Rest 5 Minutes Then:

Metcon (AMRAP – Reps)

In 6 Minutes complete as many rounds and reps as possible of:

3 – Power Cleans (@55%)

3 – Back Squats

Add 3 reps to each exercise every round until the 6 minutes are up…(3,6,9,12,15…..and so on)

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141212 Friday Dec 12th


Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch Complex (PS+HS+OHS) (E2MOM 10 Minutes @ 60% 1RM)

1-Power Snatch + 1-Hang Snatch + 2-Overhead Squat

Weightlifting

Clean and Jerk (6 Sets Build to 90% (set 4) then 2 drop sets)

Metcon

Metcon (AMRAP – Reps)

For total reps:

Max Unbroken Wall Balls (20/14)

Rest 2 Minutes

Max Unbroken Wall Balls (20/14)

Rest 2 Minutes

1 Minute Max Burpees

Rest 2 Minutes

1 Minute Max Burpees

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141211 Thursday Dec 11th


Jersey Devil CrossFit – CrossFit

Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

2 – Deadlifts @ 75% 1RM

10 – Box Jump Overs (24/20)

25 – Double Unders

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141210 Wednesday December 10th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3 Sets of 5 @ 80% )

EMOM

Press Complex: (E2MOM 10 Min @ 50%/45% 1RM C&J)

1-Strict Press + 2-Push Press + 3-Push Jerk

Metcon

Metcon (Time)

For Time:

9-1 Front Squats @50%

9-1 Pull Ups

9-Front Squats

9-Pull Ups

8-Front Squats

8-Pull Ups

7-Front Squats

7-Pull Ups………..continue down to 1&1

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141209 Tuesday December 9th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM – 12 Minutes

Minute 1: 25 Double Unders

Minute 2: 1 Round of Cindy

Minute 3: 30 Second Handstand Hold

Metcon

Metcon (Time)

10 Rounds For Time:

6 – Wall Balls (20/14)

6 – Kettlebell Swings (53/35)

4 – Burpees

4 – Toes 2 Bar

Rest 1 Minute Between Rounds

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141208 Monday Dec 8th


Jersey Devil CrossFit – CrossFit

- Record weight for third set (90%) for Front Squats
– Perfect Push ups with parallettes & feet elevated
– 2 Minutes rest between AMRAP’s

Weightlifting

Front Squat (3@70%, 2@80%, 1@90%, 3@80%, 3@70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP:

100 – Meter Row

10 – Double Unders

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP:

5 – Perfect Push Ups

10 – Air Squats

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP:

5 – Tall Box Jumps

10 – Abmat Sit Ups

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