150429 Wednesday April 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (Build to a heavy single (not 1RM) then 3X10 @ 70%)

Metcon

Metcon (AMRAP – Rounds)

4 X 5 Minute AMRAP’s of:

200 – Meter Run

7 – Wall Ball (20/14)

7 – Toes To Bar

Rest 3 Minutes between AMRAPS

*Complete 4 separate 5 minute amraps with 3 minute rests between each. Start the next amrap where you left of from the previous. Try to maintain the same pace for each of the amraps. Record total completed rounds for the workout.

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150428 Tuesday April 28th


Jersey Devil CrossFit – CrossFit

EMOM

Snatch Complex HH,MH,2″ (EMOM – 10 Minutes (Moderate weight))

High Hang Snatch + Mid Hang Snatch + Snatch 2″ Below Knee

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 3 perform a 15 minute AMRAP of:

250 – Meter Row

15 – Power Snatch (95/65)

One person rowing, one person snatching, and one person resting. Rotate after both row and snatches are complete. Record individual rounds and reps.

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150427 monday April 27th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

Run 800 Meters

3 Rounds of:

15-Air Squats Holding 15/10 lb plate

10-Deadlifts (@60% 1RM)

5-Muscle Ups or Strict Pull Ups

Run 800 Meters

Cash Out

Metcon (No Measure)

4 Rounds (Not For Time)

15 – GHD Sit Ups

25 – Double Unders

No Singles – if you can’t do doubles then do attempts for 1 minute.

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150425 Saturday April 25th


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 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

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150424 Friday April 24th


Jersey Devil CrossFit – CrossFit

Metcon (3 Rounds for time)

3 X 400 Meter Run (Max Effort)

Rest 3 Minutes Between Rounds

Metcon (Time)

5 Rounds for time of:

5 – Burpees

50 – Double Unders

5 – Squat Cleans @ 80%

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150423 Thursday April 23rd


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM for 16 Minutes:

Odd minutes – 3 Power Cleans @ 70%

Even minutes – 5 Barbell Roll Outs

Metcon (Time)

In teams of 2 complete 3 rounds for time of:

500 – Meter Row

400 – Meter Run

One partner rowing while the other partner runs. Both partners must complete before switching.

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150422 Wednesday April 22nd


Jersey Devil CrossFit – CrossFit

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

Metcon (Time)

For Time:

70 – Burpees

60 – Sit Ups (Abmat Butterfly)

50 – KB Swings (53/35)

40 – Pull Ups

30 – Handstand Push Ups*

* Sub for handstand push ups is push presses @ 60% of 1RM

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150421 Tuesday April 21st


Jersey Devil CrossFit – CrossFit

Warm Up – Run (No Measure)

Inchworm X 1

Frankenstein X 2

Spiderman X 1

Squat / Broad Jump X 1

High Knees X 2

Skipping High Knees X 2

Butt Kicks X 2

Karaoke X 2

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

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150420 Monday April 20th

Jersey Devil CrossFit – CrossFit

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

Metcon (AMRAP – Reps)

Against a 4 minute running clock perform the following for max reps:

Row 750 Meters

Push Ups X Max Reps

Rest 4 Minutes then….

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP:

10 – Box Jump

10 – Pull Ups

Rest 4 Minutes then….

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP:

5 – Burpees

5 – Thrusters (95/65)

Rest 4 Minutes then….

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP:

30 – Double Unders

10 – Toes To Bar

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150418 Saturday April 18th


Jersey Devil CrossFit – CrossFit

Today’s Metcon should be done with as much intensity as possible. Scale it as needed to complete every exercise unbroken and as quickly as possible in each of the 5 rounds.

Warm-up

Warm Up – Run (No Measure)

Inchworm X 1

Frankenstein X 2

Spiderman X 1

Squat / Broad Jump X 1

High Knees X 2

Skipping High Knees X 2

Butt Kicks X 2

Karaoke X 2

Metcon

Metcon (5 Rounds for time)

5 Rounds (Each For Time):

5 – Deadlifts @ 70% 1RM

10 – Pull Ups

15 – Wall Balls

400 Meter Run

Rest 3 Minutes Between Rounds

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