151231 Thursday Dec 31st


Jersey Devil CrossFit – CrossFit

Weightlifting

Choose Power Snatch or Full Snatch and post heaviest weight

Snatch (E2MOM 16 Minutes X 1)

Power Snatch (E2MOM 16 Minutes X 1)

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP:

3 – Overhead Squat (95/65)

3 – C2B Pull Up

6 – Overhead Squat

6 – C2B Pull Up

9 – Overhead Squat

9 – C2B Pull Up

12 – Overhead Squat

12 – C2B Pull Up

15 – Overhead Squat

15 – Pull Up……..Continue adding 3 reps per round until 9 minutes are up.

Posted in WOD

151230 Wednesday Dec 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5@65%, 5@75%, Max@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

1 – Deadlift (115/75)

1 – Hang Power Clean

1 – Front Squat

1 – Push Press

*All touch and go, every time the barbell settles to the ground you must do 5 bar hop burpees.

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151229 Tuesday Dec 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean (E2MOM 1 Rep (Build to Max))

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

20 – Double Unders

20 – Wall Balls (20/14)
Rest 1 Minute Between AMRAPS

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 – KB Swings (53/35)

10 – Jumping Alternating Lunges
Rest 1 Minute Between AMRAPS

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

7 – Toes To Bar

10 – Push Ups

Posted in WOD

151228 Baseball Kids


Jersey Devil CrossFit – CrossFit Kids

Weightlifting

Deadlift (5X5 Super Set with Box Jumps)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete a 10 minute AMRAP of:

5 – Wall Balls

5 – KB Deadlifts

5 – Push Ups

1 – Shuttle Run

One partner works and completes a full round while the other partner rests.

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151228 Monday Dec 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5@65%, 5@75%, Max@85%)

Metcon

Metcon (Time)

With a Partner complete 5 rounds (each) for time of the following:

10 – Thrusters (95/65)

10 – Toes To Bar

5 – Bar Hop Burpees

One person works at a time and completes a full round.

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151226 Saturday Dec 26th


Jersey Devil CrossFit – CrossFit

Choose your workout today based on how naughty you were in sticking to your diet on Christmas Eve and Christmas Day! Angie (a little naughty) or Murph (really naughty)

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Posted in WOD

151223 Wed Dec 23rd


Jersey Devil CrossFit – CrossFit

Merry Christmas!! 12 Days of Christmas WOD
Complete the workout to the tune of 12 days of Christmas!

Metcon

Metcon (Time)

1 – Ground To Overhead (115/75)

2 – Muscle Ups or C2B Pull Ups

3 – Bar Hop Burpees

4 – Shoulder To Overhead (115/75)

5 – Toes 2 Bar

6 – Pull Ups

7 – Box Jumps (24/20)

8 – Front Rack Rev Lunge (115/75)

9 – Sit Ups

10 – Wall Balls (20/14)

11 – Kettlebell Swings (53/35)

12 – Front Squats (115/75)

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151222 Tuesday Dec 22nd

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Min 1-6: 3 Power Snatches (@75% 1RM) + 5 Strict Pull Ups

Min 7-12: 5 Power Clean (same weight) + 5 Strict HS Push Ups

Scaling guide: pull ups can be scaled with kipping pull ups or assisted pull ups. HS push ups can be scaled with HR push ups or assisted push ups. Increase reps if your scaling option is too easy.

Metcon

Metcon (Time)

Complete 5 Rounds in 12 Minutes “Or Else*”

5 – Burpees

10 – Box Jumps

15 – KB Swings (53/35)

20 – Sit Ups

* If you fail to complete 5 rounds in 12 minutes you must do 30 Wall Balls (20/14)

RX Plus = 8 Minutes “Or Else”

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