160630 Thursday June 30th


Jersey Devil CrossFit – CrossFit

Buy In

Farmer’s Carry (400 Meters @ 53/35)

Use Kettlebells, dumbells, water jugs, or plates

Metcon

Metcon (Time)

For Time:

1000 Meter Row

30 – Wall Balls (20/14)

30 – Kettlebell Swings (53/35)

750 Meter Row

20 – Wall Balls (20/14)

20 – Kettlebell Swings (53/35)

500 Meter Row

10 – Wall Balls (20/14)

10 – Kettlebell Swings (53/35)

Posted in WOD

160629 Wednesday June 29th


Jersey Devil CrossFit – CrossFit

Buy In

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

6 – Power Cleans 165/105

12 – HS Pushups

24 – Pull Ups

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160628 Tuesday June 28th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (Weight)

EMOM 12 Minutes:

Minute 1: 100 M Run

Minute 2: PC + SJ (Heavy 80%+)

Minute 3: 5 Barbell Roll Outs

Post weight for PC+SJ

Metcon

Metcon (Time)

2 Rounds For Time of:

30 – Power Snatch 75/55)

20 – Bar Hop Burpees

30 – Air Squats

20 – Pull Ups

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160627 Monday June 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 4 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

15 – Toes To Bar

50 – Double Unders

10 – Squat Cleans (115/75)

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160625 Saturday June 25th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM for 12 Minutes:

Minute 1: 30 Double Unders

Minute 2: 5-10 Strict pull Ups or Ring Rows

Minute 3: 7-Burpee Box Jump Overs

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of the following ladder:

2 – Handstand push Ups

2 – Back Squats (155/115)

Add 2 reps each round (2,4,6,8,10…) and see how far up the ladder you can get in 10 minutes

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160624 Friday June 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (6 Reps EMOM for 5 Minutes @70%)

Metcon

Metcon (Time)

For Time:

25 – KB Swings (53/35)

800 Meter Run

Rest 60 Seconds

20 – KB Swings (53/35)

400 Meter Run

Rest 60 Seconds

15 – KB Swings (53/35)

200 Meter Run

Rest 60 Seconds

10 – KB Swings (53/35)

100 Meter Run

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160623 Thursday June 23rd


Jersey Devil CrossFit – CrossFit

Buy In

800m Run (Time)

Max Effort 800m Run

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

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160622 Wednesday June 22nd


Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (Time)

Row 1000 Meters
Warm Up Row moderate pace … don’t dog it !

EMOM

Clean and Jerk (2 Reps E2MOM @ 80% For 14 Minutes)

Power Cleans or Squat Cleans, and Split Jerks

Metcon

Metcon (Time)

3 Rounds For Time of:

15 – Bar Facing Burpees

15 – Deadlifts (185/135)

45 – Wall Balls (20/14)

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160621 Tuesday June 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch (2 Reps E2MOM 16 Minutes (Build))

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

400 Meter Run

20 – Power Cleans (115/75)

20 – Box Jump Overs (24/20)

Cash Out

Metcon (Time)

For time (in teams of 4):

16 – Prowler Push (75′ Heavy)

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160620

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4 X 5 @70%)

Metcon

Metcon (Time)

For Time (17 Minute Time Cap):

60/50 – Calorie Row

50 – Push Press (75/55)

40 – Overhead Squats (75/55)

30 – Bar Hop Burpees

20 – Pull Ups

10 – Handstand Push Ups

Posted in WOD