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
Run 1 Mile (Easy Pace)
5 Rounds (Each for time) of:
250 – Meter Row
10 – Thrusters (95/65)
15 – Push Ups
Rest 2 Minutes between rounds
HALLOWEEN PARTY WORKOUT!!!
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
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)
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.
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.
5 Rounds for time:
15 – Push Press (95/65)
50 – Double Unders
100 – Meter Run
RX Plus – (115/85)
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!
Suggested percentages:
55-65-70-80-85-90%
Suggested percentages:
55-65-70-80-85-90%
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.
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.
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
Suggested percentages:
65-70-80-85-95-100+
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
For Time:
20 – Pull Ups
40 – Burpees
60 – KB Swings
80 – Sit Ups
100 – Double Unders
500 – Meter Row
Suggested percentages:
65-70-80-85-95-100+
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.
45 Sec Work / 15 Sec Rest:
Minute 1: Handstand Hold
Minute 2: Bar Hang
Minute 3: Ring Support
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
Suggested percentages:
65-70-80-85-95-100+
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
Against an 8 minute running clock, for max reps of Wall Ball Shots:
Row 1000 Meters
Wall Ball Shots (20/14)