160122 Friday Jan 22nd


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Min 1: HS Hold

Min 2: Ring or Box Support

Min 3: 10-Pistols

Metcon

Metcon (Time)

For Time:

1000 Meter Row

25 – Thrusters (95/65)

25 – Toes To Bar

100 – Double Unders

25 – Toes To Bar

25 – Thrusters (95/65)

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160121 Thursday Jan 21st


Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

Complete Front Hammer, Overhead, and Side Hammer Single Arm Dumbell Lunges (1 length of gym floor for each arm)

Men: 10-25 lbs

Women: 3-10lbs

Metcon

Rest 3 minutes between AMRAPS

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 – Box Jumps (24/20)

10 – KB Swings (53/35)

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 – Wall Balls (20/14)

10 – Burpees

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 – Ball Slams (20/10)

100 Meter Row

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160120 Wednesday Jan 20th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5 TNG Reps (E2MOM for 10 Minutes))

Waveload – 60-70-80-70-60

Post weight for heaviest set

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

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160119 Tuesday Jan 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (E2MOM 12 Min Build to Heavy (Not 1RM))

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Cash Out

Metcon (Time)

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Rep Rounds of:

Double Unders

Each round must be completed unbroken. If you trip up before completing a round you must start that round over. You must stop after completing each round and restart for the next round.

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160118 Monday Jan 18th


Jersey Devil CrossFit – CrossFit

Weightlifting

Metcon (No Measure)

3 Sets of:

10 – Bulgarian Split Squats (w/dumbells)

10 – Renegade Rows (w/dumbells)

Use a bench for the split squats and do 5 per leg. Renegade rows are 10 total (5 each arm alternating reps). Rest as needed. Increase weight each round.

Metcon

Metcon (3 Rounds for reps)

3 Rounds against a 4 minute running clock:

500 Meter Row

20 – Box Jump Overs (24/20)

Max Rep HS Push Ups

Rest 4 minutes after each round

Score for each round is total number of HS Push Ups completed. Scale with assisted HS Push Ups or Strict Presses @ 60% 1RM.

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160116 Saturday Jan 16th


Jersey Devil CrossFit – CrossFit

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (Time)

With a partner complete 6 rounds for time (alternating complete rounds) of:

250 – Meter Row

10 – Burpees over rower

*First partner completes a full round while second partner rests. Then second partner completes a full round. 6 rounds total (3 rounds each).

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160115 Friday Jan 15th


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (5@65%, 5@75%, 3@85%, 1@95%, 1@100+%)

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Cash Out

Metcon (AMRAP – Reps)

One set of max unbroken pull ups.

Use what ever scaling you normally use in workouts. You should be achieving a minimum of 15 reps so scale accordingly.

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160114 Thursday Jan 14th

Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

2000 Meter Row (not for time)

Keep an easy conversational pace and work on your rowing form.

Metcon

Metcon (Time)

For Time:

20 – Thrusters (75/55)

20 – Power Cleans

20 – Push Jerks

20 – Overhead Squats

20 – Front Squats

*At the beginning of each minute (including the first) do 4 burpees.

RX Plus – (95/65)

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