160317 Thursday March 17th


Jersey Devil CrossFit – CrossFit

Happy St. Patties Day!!

Warm-up

ROMWOD (No Measure)

20 Minute Stretching

EMOM

Metcon (No Measure)

20 Minute EMOM:

Minute 1: 10 Burpees

Minute 2: 12/10 Calorie Row

Minute 3: 10 Wall Ball (30/20) not a typo!

Minute 4: 10 Box Jump Overs (24/20)

Minute 5: 30′ HS Walk*

*If you’re not good at handstand walks try 10 shoulder touches against the wall or a 45 second HS hold.

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160316 Wednesday March 16th


Jersey Devil CrossFit – CrossFit

Happy Birthday Emma!!!

Weightlifting

Push Jerk (5 X 3 (Build to a heavy but <80% set of 3))

Use a power or split jerk which ever you prefer

Metcon

Metcon (Time)

“Swinging Annie”

50-40-30-20-10 Rep Rounds of:

Double Unders

KB Swings (53/35)

Abmat Sit Ups

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160315 Tuesday March 5th


Jersey Devil CrossFit – CrossFit

Happy Birthday Lizette!!

Weightlifting

Back Squat (5 X 3 (Build to a heavy but <80% set of 3))

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

10 – Alternating Pistols (5 each leg)

10 – Deadlift (115/75)

10 – Hang Power Clean (115/75)

10 – Pull Ups

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160314 Monday March 14th


Jersey Devil CrossFit – CrossFit

Happy Birthday Corie!!

Weightlifting

Bear Complex (E2MOM 10 Minutes (Build to Max))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

With a partner (for time) complete 4 rounds each of the following:

250 Meter Row

15 Burpees (over the rower)

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160311 Thursday March 11th


Jersey Devil CrossFit – CrossFit

Warm-up

3 Rounds of Cindy (Not For Time): (No Measure)

5 – Pull Ups (Strict)

10 – Push Ups (Perfect)

15 – Air Squats (Holding 10lb Plate )

*Hold plate with both hands, arms extended straight out in front of you)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

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160310 Thursday March 10th


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

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160309 Wednesday March 9th

Jersey Devil CrossFit – CrossFit

Weightlifting

Power Snatch + Snatch (E2MOM 10 Minutes (@ 75%))

1 Power Snatch + 1 Snatch

Metcon

Metcon (Time)

For Time:

800 Meter Run

5 Rounds of:

5 – Muscle Ups (Bar Or Rings)

10 – Handstand Push Ups

15 – Wall Balls (20/14)

800 Meter Run

**Subs

Muscle Ups – Pull Ups

Handstand Push Ups – Hand Release Push Ups

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160308 Tuesday March 8th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (EMOM 6 Minutes 2 Reps (Build to 80%))

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

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160307 Monday March 7th


Jersey Devil CrossFit – CrossFit

Weightlifting

Single Arm Dumbell Press (4 Sets of 8-10 Reps Per Arm (KB or DB))

Metcon

Metcon (Time)

3 Rounds For Time of:

400 Meter Run

5 – Burpees

10 – Goblet Squats (53/35)

15 – KB Swings (53/35)

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160304 Friday March 4th


Jersey Devil CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

Inchworm w/Push Up X 1

Frankenstein w/Lunge X 2

Heel/Toe Ground Touch X1

Spiderman Stretch X 1

Burpee Broad Jump X 2

10 – PVC Pass Through’s

10 – PVC Overhead Squats

Muscle Cleane + Front Squat (No Measure)

Using an empty barbell do 1-Muscle Clean + 2-Front Squats for 3 Sets of 5 Reps

Metcon

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games 16.2 Masters 55+ (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

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