160229 Monday Feb 29th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

4 Rounds for Max Reps of:

60 Seconds of KB Swings (53/35)

Rest 60 Seconds

60 Seconds of Wall Balls (20/14)

Rest 60 Seconds

60 Seconds of Box Jumps (24/20)

Rest 60 Seconds

60 Seconds of Abmat Sit Ups

Rest 60 Seconds

Cash Out

Metcon (Time)

200 Double Unders For Time

Posted in WOD

16.1 What you need to know!!

LungeMiddle-sddfkj7skjhWow, a 20 Minute grinder!  Here are a few facts you are going to need to know about this one.

 

Fact #1.  If you are coming to the gym tonight, because of the logistics of the workout, you will only be doing one of the following 3 things.

1)  16.1 and only 16.1.  No other workout, no olympic lifting.  So if you didn’t sign up for the Open you are doing it anyway.  This workout will take up the entire main room of the gym because of the barbell lunges.  What’s worse is the fact that we can only have 4 people doing the workout at a time because that’s all the room we will have across the floor.  Since the workout is 20 minutes long and it takes roughly 10 minutes to set up for the next heat, we will be lucky to get 2 heats or 8 people done in an hours time.  So get in, get loose, and put your name in one of the workout slots on the board.  Don’t expect to jump right in on the next heat, as it will be first come first served for spots in each heat.  It may take a long time, but I plan on bringing enough beer to keep me occupied at least until midnight.

2)  Judging. We need judges.  Take the judges course if you have time and I will reimburse you by taking $20 off your next months membership. You must produce a certificate and help during the Open to qualify.

3) Spectating. Grab a beer, kick back and cheer everyone on because there will not be enough room for you to do anything else.  The main room is for the workout, and the small weightlifting room is for the next group to warm up for their turn.

 

Fact #2.  If you are participating in the Be Better Challenge you may want to make today your cheat day.

This is a Grueling 20 minute AMRAP.  In order to complete it you are going to need an ample supply of bacon grease, pasta, and any other bad food you can get your hands on today.  I would even suggest a pocket full of skittles around minute 15 for that extra kick.

 

Fact #3.  You are going to be sore from the lunges for at least a week, so don’t even consider re-doing this one on Monday.

We will be doing 16.1 tonight, tomorrow morning from 8:00am to Noon, and again Sunday from 9:00am to Noon.  If you can’t fit it in those time slots you need to contact me and set something else up, because Monday night will probably be out of the question.  We will be doing and entirely different workout Monday and there will more than likely be no room to fit this workout in.

 

Fact #4.  If you do shitty this workout you are going to need a good excuse.

Pat Sherwood was kind enough to post the following list of excuses for any bad performances:

sherwood excuses

 

Finally, once a week during the Open we would like to give a shout out to 2 athletes who have not registered.  For whatever reason the feel they are too good to compete with their fellow Gym-mates.  Whatever the reason, please know that we are not judging you.  And please do not be angered at us if we smirk as you walk by.  It’s going to be difficult to ignore the big “L” inscribed in your foreheads.  Remember, there’s still time to sign up!

This weeks Athletes are none other than……………………….

cindy no open emma no openI’m sure you recognize them.  They look so proud of their decision.

 

Good Luck Everyone!!

 

 

 

 

Posted in WOD

160226 Friday Feb 26th


Jersey Devil CrossFit – CrossFit

16.1

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Posted in WOD

160225 Thursday Feb 25th

Jersey Devil CrossFit – CrossFit

CrossFit Open 16.1 Announcement!!!! Make sure you are all signed up for the open! It’s not too late!

Metcon

Metcon (No Measure)

EMOM – 16 Minutes

Minute 1: 15 Calorie Row

Minute 2: 25 Push Ups

Minute 3: 35 Air Squats

Minute 4: Rest
This could obviously be easy for some and difficult for others. The idea here is to go easy the day before the Open workout. Whether or not you are doing the Open (shame on you if not) then you can make this workout as easy or difficult as you want, by adding or reducing reps, or adding an additional exercise in minute 4. Your call.

Cash Out

Practice Your Goats!

Double Unders

Ring Muscle Ups

Butterfly Pull Ups

Kipping Pull Ups

Handstand Push Ups

*Notice the word “Practice”. 50 attempts at butterfly pull ups or muscle ups would not be considered practice. Use your head.

Posted in WOD

160224 Wednesday Feb 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (E2MOM 12 Minutes (1.1 Reps @ 80%))

1.1 means (each round) you do one rep, rest for 10 seconds and do another rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 – Hang Power Clean (95/65)

10 – Bar Facing Burpees

40 – Double Unders
We sometimes see the Bar Facing Burpee standard in the Open so get used to doing them correctly. You must face the bar while doing the burpee and you must leave the ground with both feet together, and land on the other side of the bar with both feet together.

Posted in WOD

160223 Tuesday Feb 23rd


Jersey Devil CrossFit – CrossFit

Overhead Squat (5 X 3 @ 70%)

Metcon

Metcon (Time)

5 Rounds for time of:

10 – Box Jump Overs

10 – Toes To Bar

+

5 Rounds for time of:

10 – Deadlift (135/85)

10 – Wall Balls (20/14)
There is no structured rest between the couplets just note your time and roll right into the next one.

Posted in WOD