Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds (Not For Time):

10 – PVC Overhead Squat

10 – Ring Rows / Pull Ups

10 – GHD Back Extensions

Weightlifting

Power Snatch (E2MOM 12 Minutes (Build to Max))

Metcon

Metcon (Time)

5 Rounds For Time of:

5 – Squat Snatch (135/95)

400 Meter Run

Jersey Devil CrossFit – CrossFit

Warm-up

Warm Up – Run (classic) (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

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (6 X 1 (Build to Max) )

Metcon

Metcon (Time)

For Time:

400 Meter Run

21 – Handstand Push ups

21 – Ring Dips

21 – Push Ups

400 Meter Run

15 – Handstand Push Ups

15 – Ring Dips

15 – Push Ups

400 Meter Run

9 – Handstand Push Ups

9 – Ring Dips

9 – Push Ups

**Suggested Subs:

Push Press (moderate weight)

Box or Bench Dips

Hand Release or Banded Push Ups

Jersey Devil CrossFit – CrossFit

Happy Birthday Max Wilson!!

Weightlifting

Back Squat (5X3 (Build to Max))

Metcon

Metcon (AMRAP – Reps)

In 8 Minutes:

500 Meter Row

50 – Pull Ups

Max Rep Clean & Jerk @ (135/95)

RX Plus:

600 M Row

C2B Pull Ups

155/105 C&J
Score is # of C&J’s

Cash Out

800m Run (Time)

Max Effort 800m Run

Jersey Devil CrossFit – CrossFit

Warm-up

Dynamic warm up ( Lower Body) (No Measure)

2 Sets of each of the following:

Knee Pulls

Quad Pulls

Lateral Lunge

Toe Pulls

Scissor Kicks

Karioka

Scorpion

Metcon

Metcon (Time)

3 Rounds for time of:

Run 100 Meters

50 – Push Ups

Run 100 Meters

50 – Lunges

Run 100 Meters

50 – Abmat Sit Ups

Run 100 Meters

50 – Squats

Jersey Devil CrossFit – CrossFit

It’s Bring – A – Friend Day!!

Warm-up

Partner Warm Up (No Measure)

-Partner Over and Unders (10 each)

-Partner Wheelbarrows (gym floor)

-Partner Leapfrog (gym floor)

-Partner Carry (100′ – length of bldg)

-Partner Tire Flip X 10

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete a 20 Minute AMRAP of:

30 – Wall Balls

20 – Box Jumps (or step ups)

10 – Kettlebell Swings

*Split the reps evenly between partners but break them up however you like.

Jersey Devil CrossFit – CrossFit

Weightlifting

Behind The Neck Jerk (5 X 3 (Build to Max) )

All 3 reps must be completed in 30 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

1 – Thruster 95/65

1 – Pull Up

2 – Thrusters 95/65

2 – Pull Ups

3 – Thrusters 95/65

3 – Pull Ups …………..

Continue adding a rep each round until 7 minutes are up.

RX Plus:

115/85

Muscle Ups

Cash Out

Metcon (AMRAP – Reps)

In 5 minutes complete as many reps as possible of:

Toes To Bar

Each time you break you must run 100 meters.

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds not for time of:

15 – GHD Back Extensions

250 – Meter Row

15 – Push Ups

Weightlifting

Deadlift (5 X 5 (Build to Max))

Keep form tight – not an absolute max.

Metcon

Metcon (Time)

3 Rounds For Time of:

100 – Double Unders

20 – Kettlebell Swings (53/35)

20 – Burpees

Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (2 Reps E2MOM for 12 Minutes (Build to max))

Metcon

Metcon (Time)

3 Rounds For Time of:

24 – Alternating Pistols

18 – Overhead Squats (95/65)

15 – Toes To Bar

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4 Sets of 4 @ 75-85%)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Cash Out

Metcon (Time)

21-18-15-12-9 Rep Rounds of :

Row

Toes To Bar