150417 Friday April 17th


Jersey Devil CrossFit – CrossFit

Chose your metcon today based on skill level. If you can do Handstand Push Ups and Pistols, and you know you can get more than 16 rounds of Cindy then it might be time to try Mary.

Warm-up

EMOM Skills Warm Up (No Measure)

Every Minute on the Minute for 9 Minutes:

45 Sec Work / 15 Sec Rest:

Minute 1: Handstand Hold

Minute 2: Max Double Unders

Minute 3: Ring Support

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Posted in WOD

15041 Thursday April 16th

Jersey Devil CrossFit – CrossFit

Weightlifting

The CrossFit Total (Total Weight)

Metcon

Metcon (No Measure)

3 Rounds of:

400 – Meter Run

25 – Abmat Sit Ups

25 – Kettlebell Swings

This is not for time so pace it however you want.

Posted in WOD

150415 Wed April 15th

Jersey Devil CrossFit – CrossFit

Weightlifting

S+MHS+HHS (Every 90 Seconds X 6 @ 65%)

Snatch + Mid Hang Snatch + High Hang Snatch

Metcon

Metcon (Time)

3 Rounds For Time:

15 – Thrusters (95/65)

15 – Bar Facing Burpees

Posted in WOD

150414 Tuesday April 14th


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

Weightlifting

Power Clean (Build to a 1RM in 15 Minutes)

Metcon

Metcon (AMRAP – Reps)

8 Minute AMRAP:

Power Cleans @ 90% of Today’s 1RM

Cash Out

Metcon (No Measure)

1000 Meter Row or 800 Meter Run

*Easy pace

Posted in WOD

150413 Monday April 13th


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

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

10 – Wall Ball (20/14)

20 – Double Unders

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

10 – Toes To Bar

10 – Burpee Box Jump Overs

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

100 Meter Run

10 – Ground To Overhead (95/65)

Rest 5 Minutes Between AMRAPS

Cash Out

Metcon (No Measure)

400 Meter Sandbag Run or Farmers Carry

Posted in WOD

150411 Saturday April 11th

Jersey Devil CrossFit – CrossFit

Metcon (No Measure)

5 Rounds (not for time):

100 Meter Farmers Carry (53/35)

100′ Sled Push (Heavy as possible)

*Farmers carry with a kettlebell, dumbell or empty barbell in each hand.

*This is not done for time but there should be minimal rest between exercises, like as long as it takes for you to walk to your kettlebells after the sled push…..keep it moving!

Metcon

Metcon (Time)

6 Rounds for Time:

15 – Squat Cleans (95/65)

15 – Pull Ups

400 – Meter Run

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150410 Friday April 10th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3@70%, 3@80%, Max@90%)

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Posted in WOD

150409 Thursday April 9th


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (3@70%, 3@80%, Max@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2 complete a 20 Minute AMRAP of:

10 – Calorie Row

15 – Wall Balls (20/14)

15 – Kettlebell Swings (53/35)

*Alternate exercises

Posted in WOD

150408 Wednesday April 8th

Jersey Devil CrossFit – CrossFit

EMOM

Clean and Jerk (E2MOM 14 Minutes (Drop weight after misses))

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

3 – Handstand Push Ups

6 – Deadlifts (225/135)

12 – Pull Ups

24 – Double Unders

Posted in WOD

150407 Tuesday April 7th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3@70%, 3@80%, Max@90%)

Metcon

Metcon (Time)

3 Rounds For Time:

400 Meter Run

15 – Overhead Squats (95/65)

21 – Push Ups

Posted in WOD