160331 Thursday March 31st


Jersey Devil CrossFit – CrossFit

Buy In

Metcon (Time)

2k Tempo Row
Tempo row at a steady pace you can maintain for the duration

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Posted in WOD

160330 Wednesday March 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

PC+HC+C (E2MOM 10 Min (build to heavy))

1-Power Clean + 1-Hang Clean + 1-Clean

Metcon

Metcon (Time)

With a partner complete 4 rounds each of the following:

250 Meter Row

25′ Handstand Walk

15 – Pull Ups

25′ Handstand Walk

Each partner does a complete round while the other partner rests.

Handstand walks can be scaled with assistance from your partner (holding your legs while you walk) or can be substituted with a wheelbarrow with your partner holding your legs.

Posted in WOD

160328 Monday March 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5 X 3 @ 70%)

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

Cash Out

Metcon (Time)

100 Double Unders for time.

Or if you can’t do double unders consistently do an AMRAP of Double unders in 3 minutes.

Post Rx Plus if you do all 100 unbroken

Posted in WOD

160325 Friday March 25th


Jersey Devil CrossFit – CrossFit

Happy Birthday Tracy!!

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

Posted in WOD

160324 Thursday March 24th


Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

ROMWOD – 20 Min

This is the only warm up today so be at the gym on time and get yourself ready because ROMWOD wil begin exactly 5 minutes after the start time of each class.

Metcon

Metcon (No Measure)

EMOM – 10 Minutes

Each minute do 45 seconds of the following 10 exercises in order:

Air Squats

Push Ups

Burpees

Wall Balls

Pull Ups

Kettle Bell Swings

Row

Handstand Push Ups / HS Hold

Toes To Bar

Box Jumps

*Rest 5 Minutes and repeat

Posted in WOD

160323 Wednesday March 23rd


Jersey Devil CrossFit – CrossFit

Warm-up

1 Mile Run (No Measure)

Run 1 mile at an easy pace

Metcon

Metcon (4 Rounds for time)

4 Rounds each for time of:

250 Meter Row

10 – OH Squats (95/65)

1 – Shuttle Run (5,10,15,20 yard)

Rest 3 Minutes between rounds

Posted in WOD

160322 Tuesday March 22nd


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Minute 1: 3-Power Clean @70%

Minute 2: 5-Strict Pull Ups*

Minute 3: 7-Bar Hop Burpees

* Dead hang throat to bar. If you can not do them then do 5 negatives with a 3 second descent. Make sure you start with your throat touching the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP of:

24 – Air Squats

24 – Push Ups

24 – Walking Lunges

400 Meter Run

Posted in WOD

160321 Monday March 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Paused Front Squat (4X3 @ 70% (3 second pause at bottom))

Metcon

Metcon (Time)

3 Rounds for time of:

10 – Thrusters (95/65)

15 – Pull Ups

20 – Box Jumps (24/20)

Posted in WOD

060318 Friday March 18th


Jersey Devil CrossFit – CrossFit

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Posted in WOD