150630 Tuesday June 30th

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Min 1: 3 Reverse Wall Climbs

Min 2: 15 Walking Lunges

Min 3: 25 Double Unders

Metcon

Metcon (Time)

8 Rounds For Time:

24 – Air Squats

12 – Toes To Bar

6 – Power Clean (145/95)

**30 Minute Time Cap

Posted in WOD

150629 Monday June 29th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

4 Sets for Max Reps:

60 Second Max Calorie Row

Rest 60 Seconds

60 Second Max Jumping Squats (75/55)

Rest 60 Seconds

60 Second Max Strict Pull Ups

Rest 60 Seconds

60 Second Max Strict Push Ups

Rest 60 Seconds

*Strict pull ups or negatives only (no bands)

*Straight midline on push ups. Go to your knees if you start to look like a worm.

Cash Out

Metcon (AMRAP – Reps)

Tabata Sit Ups:

8 Rounds of 20 seconds of work followed by 20 seconds of rest.

Posted in WOD

150626 Friday June 26th


Jersey Devil CrossFit – CrossFit

Today is Todd’s Last Day! Partner up bucko! Good luck on the move, and we hope you find a good CrossFit family to push your sorry ass!

Buy In

Metcon (Time)

1 Mile Partner Sandbag Run. Each pair gets one sandbag to share however they like! Whewhoooo!

Metcon

Metcon (Time)

With a Partner complete the following for time:

Dianne:

20-14-8 Rep Rounds of:

Deadlift (225/155)

Handstand Push Ups

Grace:

30 – Clean and Jerks (135/95)

Helen:

3 Rounds of:

400 Meter Run

20 – Kettlebell Swings (53/35)

12 – Pull Ups

In each workout split up the exercises so each partner does half the reps/run.

Cash Out

Metcon (AMRAP – Rounds and Reps)

Beer and Barbecue!!

Posted in WOD

150625 Thursday June 25th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean (Build to a heavy single (approx 90% 1RM))

Metcon (AMRAP – Reps)

2 X (30 Second AMRAP’s) of Hang Cleans (@ 60% of your 1RM Clean), with a 2 minute rest between sets. Record total reps for both sets.

Metcon

Metcon (Time)

3 Rounds for time of:

400 – Meter Run

30 – Box Jumps

30 – Wall Balls

*RX Plus = 5 Rounds (“Kelly”)

Posted in WOD

150624 Wednesday June 24th


Jersey Devil CrossFit – CrossFit

Todays Metcon “Chelsea” is a 30 Minute EMOM. Try not to scale any exercises for as long as possible. If you fail to complete all of the exercises in any round continue on to the next round but drop the exercise giving you the most trouble. Most will fail first on the 10 Pushups, so in the next round do 5 pull ups and 15 air squats. If you fail at that go to 15 air squats only for the remaining rounds.

Weightlifting

Push Press + Push Jerk (E2MOM 10 Min – 3 Reps @ 65% 1RM C&J)

Push Press + Push Jerk

Metcon

Chelsea (AMRAP – Rounds and Reps)

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

Posted in WOD

150623 Tuesday June 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4 Sets of 3 @ 80%)

Metcon

Metcon (Time)

21-15-9 Rep Rounds of:

Row – Calorie

Thrusters (95/65)

Posted in WOD

150622 Monday June 22nd


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

Every Minute On the Minute 9 Minutes:

Minute 1: 25 Double Unders

Minute 2: 3 Reverse Wall Climbs

Minute 3: 25 Air Squats

Sub for Reverse Wall Climbs is either a 30 second handstand hold or a one minute plank with feet elevated.

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP of:

5 – Hang Squat Clean (115/75)

10 – Burpee (Bar Facing)

RX Plus (135/95)

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP of:

10 – Deadlifts (115/75)

10 – Box Jump Overs (24/20)

RX Plus (135/95)

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP of:

10 – Sit Ups

10 – Wall Balls (20/14)

RX Plus (Toes 2 Bar and 30/20# WB)

Posted in WOD

150619 Friday June 19th


Jersey Devil CrossFit – CrossFit

Todays lift is Push Press X 3 waveloads of 5,3, and 1 reps. Increase the starting weight by 5% for each waveload. 1st waveload = 5@75%, 3@80%, 1@85%. Second is 5@80%, 3@85%, 1@90%. Last is 5@85%, 3@90% , 1@95% (or if you’re feeling it go for a 1RM) Post only your heaviest single completed.

Weightlifting

Push Press ((5@75%, 3@80%, 1@85%) X 3 Rounds Incr by 5% each )

Metcon

Metcon (Time)

With a Partner Complete the following for time:

800 Meter Farmers Carry (53/35 in each arm)

50 – Hang Power Cleans (135/95)

30 – Down and Back Shuttle Runs

*For the Farmers carry one teammate carries both KB/DB’s as long as possible then switch as needed. Partition everything however you like as long as the reps are equal between teammates.

Posted in WOD