150331 Tuesday March 31st


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (5@65%, 5@75%, MAX@85%)

Metcon

Metcon (Time)

For Time:

21-15-9 Rep Rounds Of:

Box Jumps (24/20)

Power Snatch (75/55)

Chest To Bar Pull Ups

Posted in WOD

150330 Monday March 30th


Jersey Devil CrossFit – CrossFit

EMOM

Power Clean (E2MOM 10 Minutes 5 @ 60-70-75-80-85% )

Metcon

Metcon (Time)

8 Rounds For Time of:

10 – Burpees

15 – Jumping Alternating Lunges

20 – Double Unders

Shuttle Run 50 Yard (25 out and back)

Rest 1:30

Include rest times in total time.

Posted in WOD

150327 Friday March 27th


Jersey Devil CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

Inchworm w/Push Up X 1

Frankenstein w/Lunge X 2

Heel/Toe Ground Touch X1

Spiderman Stretch X 1

Burpee Broad Jump X 2

10 – PVC Pass Through’s

10 – PVC Overhead Squats

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Teens (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

Posted in WOD

150326 Thursday March 26th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (No Measure)

10 Rounds (not for time – moderate pace):

250 – Meter Row

25 – Double Unders

5 – Burpees

4 – Bear Crawl

You may sub a 20 calorie airdyne for any of the rows if it is available.

Posted in WOD

150325 Wednesday March 25th


Jersey Devil CrossFit – CrossFit

EMOM

Thruster (EMOM 8 Minutes X 5 Reps @ 115/75)

Metcon

Metcon (3 Rounds for time)

3 Rounds (Each For Time):

400 Meter Run or 500 Meter Row

20 – Push Ups

30 – KB Swings (53/35)

40 – Air Squats

50 – Double Unders

Rest 2 Minutes Between Rounds

Posted in WOD

150324 Tuesday March 24th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 45 Sec Pistols (or step ups)

Minute 2: 45 Sec Double Unders*

Minute 3: 45 Sec Handstand Hold

*No Singles

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

400 Meter Run

15 – Pull Ups

10 – Burpee Box Jump Overs

Posted in WOD

150323 Monday March 23rd


Jersey Devil CrossFit – CrossFit

EMOM

1-Power Clean + 3-Push Press (EMOM 8 Minutes (Build to Max))

Metcon

Metcon (Time)

For Time:

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

Thrusters (75/55)

Toes To Bar

Scale the thrusters back to a weight that you are confident you can get unbroken for the first round of 21. Same goes for the Toes to Bar, if you can’t do the first 21 unbroken scale to sit ups.

Posted in WOD

150320 Friday March 20th


Jersey Devil CrossFit – CrossFit

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

Metcon

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

Metcon

CrossFit Games Open 15.4 Teens 16 – 17 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 16-17 clean 115 lb.

Girls 16-17 clean 75 lb.

Posted in WOD