150930 Wednesday Sept 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (3-3-3-1-1-1)

Suggested Percentages are:

65-70-80-85-95-100+

Super Set these with a 100′ sled push after every set . You choose the weight but make the sled push as explosive as possible. Rest 2-3 minutes between sets.

Metcon

Metcon (Time)

3 Rounds for time of:

25 – Air Squats

25 – Push Ups

25 – Walking Lunges

400 – Meter Run

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150929 Tuesday Sept 29th


Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

3 Rounds (Not for time):

10 – Ring Push Ups

10 – Ball Slams (30/20)

25 – Double Unders or 1 minute of attempts

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

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150928 Monday Sept 28th


Jersey Devil CrossFit – CrossFit

Happy Birthday Melissa!!!

Weightlifting

Deadlift (E2MOM 5-5-5-3-3-3)

Suggested percentages are:

55-65-70-80-85-90

Metcon

Metcon (Time)

3 Rounds for time of:

920M – Run (Around Block)

30 – Kettle Bell Swings (53/35)

30 – Pull Ups

* You may break up the KB swings and pull ups in any combination of sets if you cannot do them unbroken. The goal is to keep moving the entire workout.

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150926 Saturday Sept 26th


Jersey Devil CrossFit – CrossFit

Happy Birthday Pam Maffei!

Warm-up

Every Minute On The Minute for 9 Minutes: (No Measure)

45 Sec Work / 15 Sec Rest:

Minute 1: Handstand Hold

Minute 2: Bar Hang

Minute 3: Ring Support

Metcon

Metcon (Time)

For Time:

21-15-9 Rep Rounds Of:

Overhead Squats (95/65)

Pull Ups

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150925 Friday Sept 25th

Metcon (Time)
With a partner complete the following for time:

2000 – Meter Row
400 – Meter Farmers Carry (53/35)
100 – Meter Tire Flip (around building)
50 – Burpee Box Jump Overs (24/20)
50 – Synchronized walking lunges
200 – Double Unders

Split up the Row, Burpee Box Jump Overs, and double unders evenly. Complete the farmers carry with 1 set of KB’s with each partner taking turns carrying for a total of 400 meters. Partners take turns flipping the tire for one trip around the building.  The lunges must be done together 50 reps each at the same time with the same foot (synchronized)

 

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150924 Thursday Sept 24th

Weightlifting
Bench Press – Weighted Pull Up Superset (5-5-5-3-3-3 @ 55%-65%-70%-80%-85%-90%)
Super Set Exercises with 30 sec between exercises and 2-3 minutes between rounds
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

 

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150923 Wednesday Sept 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5-5-5-3-3-3 @55%,65%,70%,80%,85%,90%))

Metcon

Metcon (Time)

For Time:

15-12-9 Rep Rounds Of

Deadlifts @ 65% 1RM

Hand Release or Ring Push Ups

___________________________

RX Plus For Time:

15-12-9 Rep Rounds Of:

Deadlifts @ 255/185

Handstand Push Ups

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150922 Tuesday Sept 22nd


Jersey Devil CrossFit – CrossFit

Metcon (No Measure)

3 Rounds (Not For Time):

15 – GHD Sit Ups

15 – Back Extensions

15 – Double Unders

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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150921 Monday Sept 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean (E2MOM 12 Minutes (6 Rounds))

1st 3 Rnds: 3 Reps @ 65%,70%,80%

Last 3 Rnds: 1 Rep @ 85%,90%,100+%

Build to todays 1 Rep Max

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

12 – KB Swings (53/35)

12 – Pull Ups

12 – Abmat Sit Ups

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150919 Saturday Sept 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (5 Sets of 5 Reps (You choose weight))

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Cash Out

Metcon (No Measure)

Run 1 Mile or Row 2000M (Easy conversational pace)

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