150227 Friday Feb 27th


Jersey Devil CrossFit – CrossFit

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Posted in WOD

150226 Thursday Feb 26th


Jersey Devil CrossFit – CrossFit

EMOM

Hang Snatch (E2MOM 10 Minutes (Build to Max))

Metcon

Metcon (Time)

In Teams of 3 Complete 5 Rounds (Congo Line Style) of:

250 – Meter Row

15 – Burpee Box Jumps

Do not advance until both teammates have completed their stations

Posted in WOD

150225 Wednesday Feb 25th


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (3 X 10 @ 65% (Superset W/Split Squats))

Bulgarian Split Squat (3 X 10 (each leg) You chose weight)

http://youtu.be/1CvEs-TOIKM

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10 – Chest To Bar Pull Ups

20 – Back Squats (115/85)*

30 – Double Unders

*scale back squats to 35-40%

Posted in WOD

150224 Tues Feb 24th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (Weight)

EMOM 12 Minutes:

Odd Minutes: 5 Deadlift (275/155 or 70%)

Even Minutes: 7 Burpees

Metcon

Metcon (Time)

15-12-9-6-3 Reps For Time of:

Power Snatch (95/65)

Toes To Bar

Posted in WOD

150223 Monday Feb 23rd


Jersey Devil CrossFit – CrossFit

EMOM

Clean & Jerk Complex #3 (EMOM 10 Minutes (Build to Max))

Power Clean + Hang Clean + Split Jerk

Metcon

Metcon (AMRAP – Reps)

Complete 3 Rounds of the following for total reps:

1 Minute – Max Calorie Row

1 Minute – Max Wall Balls (20/14)

1 Minute – Max Kettle Bell Swings (53/35)

1 Minute – Max Burpees

Rest 1 Minute Between Rounds

Posted in WOD

150221 Saturday Feb 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (1-1-1-1-1-1-1 (Build to todays max))

Metcon

Metcon (AMRAP – Rounds)

5 Rounds Each For Time:

250 – Meter Row

15 – Toes To Bar

20 – Box Jumps

Rest 3 Minutes Between Rounds

Scale T2B to try completing all reps unbroken using Knees to Elbows, GHD sit ups, or Abmat Sit Up.

Posted in WOD

150220 Friday Feb 20th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM – 9 Minutes:

Minute 1: 45 Sec max HS walk

Minute 2: 45 Sec max Double Under

Minute 3: 45 Sec max Sit Ups

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

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150219 Thursday Feb 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3@70%, 3@80%, Max@90% (Superset with 10 Ring Dips))

Metcon

Metcon (Time)

10 – 1 Thrusters (95/65)

1-10 Bar Hop Burpees

10 – Thrusters

1 – Bar Hop Burpee

9 – Thrusters

2 – Bar Hop Burpees

8 – Thrusters

3 – Bar Hop Burpees

Continue scheme until you complete the last round of:

1 – Thruster

10 – Bar Hop Burpees

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150218 Wednesday Feb 18th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

E2MOM – 10 Minutes:

7 – Power Snatch (115/75)

7 – Burpees

Scale power snatch to complete unbroken sets

Metcon

Metcon (Time)

5 Rounds For Time:

9 – Pull Ups

7 – Hang Power Clean (135/95)

5 – Front Rack Reverse Lunges (135/95)

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150217 Tuesday Feb 17th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (3@70%, 3@80%, Max@90@ (Superset))

Weighted Pull-ups (3@70%, 3@80%, Max@90@ (Superset))

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2 (alternating exercises) complete AMRAP in 15 minutes of:

10 – Push Ups

10 – Kettle Bell Swings (53/35)

10 – Box Jumps (24/20)

Posted in WOD