Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

Run 1 Mile (Easy Pace)

Metcon

Metcon (5 Rounds for time)

5 Rounds (Each for time) of:

250 – Meter Row

10 – Thrusters (95/65)

15 – Push Ups

Rest 2 Minutes between rounds

Jersey Devil CrossFit – CrossFit

HALLOWEEN PARTY WORKOUT!!!

Warm-up

Halloween Warm Up (No Measure)

Frankenstein Walks With Lunge X 2

Spider Crawls X 2

Zombee Squats X 15

Toad Hops X 10

Dead Bugs – 30 Seconds X 3

Walk The Planks X 2

Metcon

Metcon (Time)

Halloween Partner Challenge – With a partner complete the following:

100M Pumpkin Run (20/14) – 10 (5 each)

Coffin Burpees(24/20) – 31 each

Skull Crushers(30/10) – 31 each

Pallbearers (185/135) – 31 total

Bat Hangs (Toes 2 Bar) – 31 each

Scull Swings KB (53/35) – 31 each

50′ Corpse (partner) Carry – 10 (5 each)

Cash Out

Metcon (Time)

50 – Partner Wall Balls

The first partner does 5 reps and then the other partner must catch the 5th rep off the wall (or target) to begin their 5 reps… the wall ball must not touch the ground and the person doing reps must not rest with the wall ball.

Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (5-5-5-3-3-3)

Suggested percentages:

55-65-70-80-85-90%

*If you can’t do at least 5 strict unweighted pull ups, then do 5 sets of 5 pull ups with the least amount of assistance possible to complete all reps. Rest 2-3 minutes between sets.

Metcon

Metcon (Time)

5 Rounds for time:

15 – Push Press (95/65)

50 – Double Unders

100 – Meter Run

RX Plus – (115/85)

Jersey Devil CrossFit – CrossFit

Weightlifting

Choose one lift (either overhead squats or front squats). If you do not have the mobility to do Overhead Squats yet, then do Front Squats. If you don’t have the mobility for Front Squats then you need to take the time to work on your Mobility!

Overhead Squat (5-5-5-3-3-3)

Suggested percentages:

55-65-70-80-85-90%

Front Squat (5-5-5-3-3-3)

Suggested percentages:

55-65-70-80-85-90%

Metcon

Metcon (Time)

With a partner complete the following AFAP!:

21-15-9 Rep Rounds of:

Calorie Row

Burpees (over Erg)

Each partner completes a full round while the other rests.

Jersey Devil CrossFit – CrossFit

Warm-up

DU, Tire Flip, Wall Climb (No Measure)

3 Rounds not for time:

25 – Double Unders

7 – Tire Filps

3 – Reverse Wall Climbs

If you don’t have double unders yet then do 10 double under attempts.

Metcon

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (E2MOM 12 Min (3-3-3-1-1-1))

Suggested percentages:

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

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Subs for muscle ups are:

21 pull ups

21 push ups

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

20 – Pull Ups

40 – Burpees

60 – KB Swings

80 – Sit Ups

100 – Double Unders

500 – Meter Row

Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (3-3-3-1-1-1)

Suggested percentages:

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

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete 2 rounds of the following:

While partner 1 runs 920 meters partner 2 completes an AMRAP of:

10-Goblet Squats (53/35)

10-Toes 2 Bar

When partner 1 returns he does the AMRAP while partner 2 runs 920 meters.

*Each partner will run twice and do the AMRAP twice. Score is total rounds and reps of the AMRAP completed.

Jersey Devil CrossFit – CrossFit

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

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3-3-3-1-1-1)

Suggested percentages:

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

Metcon (AMRAP – Reps)

For Max Reps:

90 seconds of strict pull ups

Rest 90 seconds

90 seconds of strict handstand push ups

Rest 90 seconds

60 seconds of strict pull ups

Rest 60 seconds

60 seconds of strict handstand push ups

Rest 60 seconds

30 seconds of strict pull ups

Rest 30 seconds

30 seconds of strict handstand push ups

If you can not do strict pull ups or strict handstand pull ups do kipping, or assisted pull ups and kipping handstand pull ups or hand release push ups

Metcon

Metcon (AMRAP – Reps)

Against an 8 minute running clock, for max reps of Wall Ball Shots:

Row 1000 Meters

Wall Ball Shots (20/14)