160930 Friday Sept 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (4 X 4@ 80%)

INTERVAL

Metcon (3 Rounds for reps)

3 Minute AMRAP X 3:

Climb the ladder

3 Thrusters 95/65

3 Pull Ups

6,6,9,9, ect…

Rest 2 Minutes between intervals. Start over after each round

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160929 Thursday Sept 29th

Jersey Devil CrossFit – CrossFit

Gymnastics

Pull-ups (3 Rounds Max Reps (Rest 3 minutes between rounds))

If you can do more than 25 reps in a single set of kipping or butterfly pull ups, then do strict pull ups.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

10 – Hand Release Push Ups

10 – KB Swings (53/35)

10 – Box Jump Overs

INTERVAL

Metcon (5 Rounds for time)

5 x 250 Meter Row

Rest 2 minutes between efforts

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160928 Wednesday Sept 28th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (Build to a heavy single @90% then 5X3@80%)

Metcon

Metcon (Time)

4 Rounds for time of:

24/18 Calorie Row

12 Front Squats 135/95

50 Double Unders

RX Plus – 165/115

Cash Out

Metcon (3 Rounds for time)

3 X 800 Meter Run

4 minutes rest/walk between efforts

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160927 Tuesday September 27th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 10 Minutes

Minute 1: 15-Toes To Bar

Minute 2: 10-Deadlifts @ 60%

Metcon

Metcon (Time)

21-15-9 Rep Rounds of:

Burpees

Dumbell/Kettlebell Snatch (53/35)

Pull Ups

Cash Out

Metcon (Weight)

3 Rounds (Not For Time) of:

10 – Front Rack Walking Lunges (Heavy)

Rest as needed between rounds

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Boot Camp 160926


Jersey Devil CrossFit – CrossFit Boot Camp

Warm-up

Warm-up (No Measure)

PVC Pass Thru x 10

Spiderman x 1

Frankenstein x 2

High Knees x 1

Butt Kicks x 1

Band Shoulder Stretches

3 Slow, steady rounds

100 Meter Run

2 – Supine Rope Climbs (Lying to Standing)

10 – Jump Squats

20 – KB Deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP of:

7 – DB Shoulder to Overhead

15/10 – Calorie Row

20 – Wall Balls 20/14

Cash Out

Metcon (No Measure)

(5-10-15-20 Yard Shuttle Sprint + 25 Push Ups) X 3 rounds with 2 minutes rest between rounds

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160926 Monday Sept 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (EMOM for 10 Minutes @ 75-85%)

Full squat clean and split jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP of:

7 – Shoulder to Overhead 135/95

20/15 – Calorie Row

21 – Wall Balls 20/14

Cash Out

Metcon (No Measure)

(5-10-15-20 Yard Shuttle Sprint + 25 Push Ups) X 3 rounds with 2 minutes rest between rounds

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160924 Saturday Sept 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (Find a 3 rep max)

Metcon

Metcon (AMRAP – Reps)

EMOM

4 Push Ups

4 Hang Power Cleans (135/95)

Both in the same minute.

Increase each by 1 rep each minute until failure.

Cash Out

Metcon (AMRAP – Reps)

Max GHD Sit Ups in 1 Minute

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160923 Friday Sept 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Split Jerk (Build to a 1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP of :

10 Box Jump Overs (24/20)

5 Front Squats (165/115)

Cash Out

Metcon (Time)

For Time :

12 Strict Pull Ups

:90 second rest

10 Strict Pull Ups

:60 second rest

8 Strict Pull Ups

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160922 Thursday Sept 22nd


Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

PVC Pass Thru x 10

PVC OHS x 10

Samson Stretch x 1

Spiderman x 1

Frankenstein w/ Lunge x 2

Inchworm x 1

GHD Sit Ups x 10

GHD Back Ext x 10

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP of:

25 Double Unders

10 Toes to Bar

Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP of:

10 Power Cleans (95/65)

5 Burpees

Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP of:

15 Box Jumps

10 Pull Ups

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160921 Wednesday Sept 21st

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

12 Minute EMOM of:

Minute 1 – 5 Partner Tire Flips

Minute 2 – 10 Alternating Handstand Push Ups

Minute 3 – 15 Kettlebell Swings Each
Scale handstand push ups with DB strict press.

Metcon

Metcon (Time)

With a Partner, accumulate 4000 Meters on the Rower.

Partner 1 begins on the rower while Partner 2 runs 400 meters. When Partner 2 returns the partners switch. Keep alternating until your rower reads 4000 meters.

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