151020 Tuesday Oct 20th


Jersey Devil CrossFit – CrossFit

Metcon (No Measure)

3 Sets (Not for time):

10 – Touch N Go Power Snatches

Rest 2 minutes

10 – Bar Hop Burpees (AFAP!)

Rest 2 Minutes

Pick a weight you can handle for 10 unbroken TNG snatches.

Burpees as fast as possible

Metcon

Metcon (Time)

4 Rounds for time:

6 – Overhead Squats (95/65)

8 – Toes 2 Bar

12 – Hang Power Clean (95/65)

50 – Double Unders

RX Plus (115/75)

Posted in WOD

151019 Monday October 19th


Jersey Devil CrossFit – CrossFit

Happy Birthday Evan!

Weightlifting

Deadlift (5-5-5-3-3-3 E2MOM 12 Minutes)

Suggested Percentages:

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

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Posted in WOD

151017 Saturday Oct 17th


Jersey Devil CrossFit – CrossFit

Warm-up

3 Rounds Not For Time (Isometric) (No Measure)

30 Second Hollow Rocks

30 Second Rest

30 Second Superman Hold

30 Second Rest

30 Second Handstand Hold

30 Second Rest

Metcon

Metcon (Time)

For Time:

500 Meter Row then:

3 Rounds of:

10 – Dips

20 – Wall Ball (20/14)

30 – Double Unders

Then 500 Meter Row

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151016 Friday Oct 16th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5-5-5-3-3-3)

Suggested Percentages:

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

Metcon

Metcon (Time)

“Barbara Grace Barbara Grace Barbara”

With a partner complete the following for time:

20 – Pull Ups

30 – Push Ups

40 – Sit Ups

50 – Air Squats

30 – Clean and Jerks (135/95)

20 – Pull Ups

30 – Push Ups

40 – Sit Ups

50 – Air Squats

30 – Clean and Jerks (135/95)

20 – Pull Ups

30 – Push Ups

40 – Sit Ups

50 – Air Squats

Split the reps up however you like with one partner working while the other is resting

Posted in WOD

151015 Thursday Oct 15th


Jersey Devil CrossFit – CrossFit

Warm-up

3 Rounds Not For Time (No Measure)

20 – OH Walking Lunges (45/35)

15 – Toes To Bar

15 – Heavy Russian KB Swings

Metcon

Metcon (Time)

For Time:

21-15-9-15-21 Rep Rounds of:

Deadlift (135/95)

Burpee (Bar Hop)

Posted in WOD

151014 Wednesday Oct 14th

Jersey Devil CrossFit – CrossFit

Happy Birthday Guy Dimarco and Rick Amos!! Masters Rule!!!

Weightlifting

Back Squat (5-5-5-3-3-3 )

Suggested percentages:

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

Rest as needed between sets

Metcon

Metcon (Time)

For Time:

800 Meter Run (Around Block)

30 – Back Squat (135/95)

40 – Abmat Sit Ups

400 Meter Run

15 – Back Squat (135/95)

20 – Abmat Sit Ups
All back squats must be taken from the floor…..Unless you are

over 50, or recovering from shoulder surgery! Then you may use a rack :)

Posted in WOD

151013 Tuesday Oct 13th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (AMRAP – Reps)

EMOM 8 Minutes:

Odd Min: 30 sec SDHP (75/55)

Even Min: 30 sec burpee to 45lb plate
REST 2 MINUTES BETWEEN EMOMS

Metcon (AMRAP – Reps)

EMOM 8 Minutes:

Odd Min: 30 sec thrusters (75/55)

Even Min: 30 sec HR push ups

Cash Out

Metcon (Time)

Team Row:

In teams of 3 row 2250 meters for time with 250 meter splits. (3 rounds each)

Post your teams total time and list your teammates in the notes.

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151012 Monday Oct 12th


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (E2MOM 3-3-3-1-1-1 (Build to max))

Suggested percentages:

60-70-80-85-95-100+

Metcon

Metcon (4 Rounds for reps)

On a 4 min running clock with 4 minutes rest for 4 rounds:

400 Meter Run

15 – Wall Ball

Max Rep Pull Ups in remaining time.

Post only pull up reps for each round.

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151010 Saturday Oct 10th


Jersey Devil CrossFit – CrossFit

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

151009 Friday Oct 9th


Jersey Devil CrossFit – CrossFit

Metcon (No Measure)

3 Rounds (Not For Time):

10 – Barbell bent over rows

15 – GHD Sit Ups

15 – GHD Back Extensions

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete a 15 minute AMRAP of the following:

100 – Meter Run

5 – Bar Hop Burpees

5 – Hang Power Cleans (135/95)

Alternate complete rounds with your partner.

Posted in WOD