Jersey Devil CrossFit – CrossFit

Warm-up

Warm Up – Run (No Measure)

Inchworm X 1

Frankenstein X 2

Spiderman X 1

Squat / Broad Jump X 1

High Knees X 2

Skipping High Knees X 2

Butt Kicks X 2

Karaoke X 2

Dumbell Lunges

Dumbell Lunges:

6 – Single Arm Front Hammer (left)

6 – Single Arm Front Hammer (right)

6 – Single Arm Overhead (left)

6 – Single Arm Overhead (right)

6 – Single Arm Side Hammer (left)

6 – Single Arm Side Hammer (right)

Metcon

Metcon (Time)

For Time:

400 Meter Run

30 – Back Squat (115/75)

400 Meter Run

20 – Front Squat (115/75)

400 Meter Run

10 – Overhead Squat (115/75)

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (3 X 5 @ 70%)

Super Set each set of Bench Press with 10 Strict Pull Ups. Use bands to scale if needed, but use the thinnest band possible to complete the 10 reps.

Metcon

Metcon (Time)

3 Rounds for time of:

800 Meter Run

30 – Kettlebell Swings (53/35)

30 – Toes To Bar

Jersey Devil CrossFit – CrossFit

Weightlifting

Halting Snatch Deadlift + Mid Hang Snatch (= 1Rep) (2 Reps E2MOM for 10 Min @70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

10 – Push Press (115/75)

10 – Power Cleans (115/75)

Cash Out

Metcon (Time)

50-40-30-20-10 Rep Rounds of Unbroken Double Unders

Time Cap 10 Minutes

Jersey Devil CrossFit – CrossFit Express WOD

EMOM

Metcon (No Measure)

Every Minute on the Minute for 12 Minutes:

Odd Minutes: 45 Second Row

Even Minutes: 100 Meter Run

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

7 – Thrusters (75/55)

7 – Pull Ups

7 – Bar Hop Burpees

Cash Out

Metcon (No Measure)

45 – GHD Sit Ups

Or

75 – Abmat Sit Ups

Jersey Devil CrossFit – CrossFit Boot Camp

EMOM

Metcon (No Measure)

Every Minute on the Minute for 12 Minutes:

Odd Minutes: 45 Second Row

Even Minutes: 100 Meter Run

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

7 – Thrusters (75/55)

7 – Pull Ups

7 – Bar Hop Burpees

Cash Out

Metcon (No Measure)

45 – GHD Sit Ups

Or

75 – Abmat Sit Ups

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

Every Minute on the Minute for 12 Minutes:

Odd Minutes: 45 Second Row

Even Minutes: 100 Meter Run

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

7 – Thrusters (75/55)

7 – Pull Ups

7 – Bar Hop Burpees

Cash Out

Metcon (No Measure)

45 – GHD Sit Ups

Or

75 – Abmat Sit Ups

Jersey Devil CrossFit – CrossFit Express WOD

Metcon

Metcon (4 Rounds for distance)

Complete 4 – 4 Minute Rounds of:

20 – Wall Balls (20/14)

20 – Box Jump Overs (24/20)

Max Calorie Row

Rest 3 Minutes between rounds and post meters rowed per round for score.

Jersey Devil CrossFit – CrossFit Boot Camp

EMOM

Metcon (No Measure)

Every Minute on the Minute for 9 Minutes:

Minute 1 – 15 Med Ball Cleans

Minute 2 – 10 Heavy KB Swings

MInute 3 – 10 Ab Mat Sit Ups

Metcon

Metcon (4 Rounds for distance)

Complete 4 – 4 Minute Rounds of:

20 – Wall Balls (20/14)

20 – Box Jump Overs (24/20)

Max Calorie Row

Rest 3 Minutes between rounds and post meters rowed per round for score.

Jersey Devil CrossFit – CrossFit

Weightlifting

Halting Clean Deadlift + Mid Hang Clean (2 Reps E2MOM for 10 Min @70%)

(1-Halting Clean Deadlift + 1-Mid Hang Clean = 1 Rep)

Metcon

Metcon (4 Rounds for distance)

Complete 4 – 4 Minute Rounds of:

20 – Wall Balls (20/14)

20 – Box Jump Overs (24/20)

Max Calorie Row

Rest 3 Minutes between rounds and post meters rowed per round for score.

Jersey Devil CrossFit – CrossFit Express WOD

Warm-up

Warm-up (No Measure)

High Knees X 2

Butt Kicks X 2

Karaoke X 2

10 – Jumping Lunges

Samson Stretch X 1

Metcon (No Measure)

2 Rounds of Cindy (Not For Time):

5 – Pull Ups (strict)

10 – Push Ups (perfect)

15 – Squats (holding 10lb plate)

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

400m Run (Time)

Max Effort 400m Run

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP of:

55 – Bar Facing Burpees

34 – Overhead Squats (95/65)

21 – Ring Muscle Ups

* Ring dips or regular dips may be substituted for muscle ups