160920 Tuesday Sept 20th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5@65%, 5@75%, Max@85%)

Metcon

Metcon (Time)

5 Rounds for Time of:

25 Wall Balls (20/14)

15 Power Snatch (95/65)

10 Ring Dips

Cash Out

Metcon (No Measure)

Teams of 3:

30 Sled Sprints (moderate weight)

(10 each)

Posted in WOD

Boot Camp 160919


Jersey Devil CrossFit – CrossFit Boot Camp

Warm-up

Warm-up (No Measure)

Complete the following:

Samson Stretch x 1

Spiderman x 1

Banded Glute Activation x 1 minute

Then 4 Slow Rounds of:

10 Slam Balls

10 PVC or Empty Barbell OHS

5 Tall Box Jumps

Metcon

Metcon (Time)

3 Rounds for time of:

500 Meter Row

40 Double Unders

20 C2B Pull Ups

RX Plus = One round of 2000M Row, 120 DU, 60 C2B

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160919 Monday Sept 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Overhead Squat (5@65%, 5@75%, 5@85%)

Metcon

Metcon (Time)

3 Rounds for time of:

650 Meter Row

40 Double Unders

20 C2B Pull Ups

RX Plus = One round of 2000M Row, 120 DU, 60 C2B

Posted in WOD

160917 Saturday Sept 17th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5@75%, 3@85%,1@95%, 1@100+%)

Metcon

Metcon (Time)

40-30-20-10 Rep Rounds of:

Wall Balls (20/10)

Box Jumps (24/20)

KB Swings (53/35)
RX Plus = 50-40-30-20-10 (Morrison)

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160916 Friday Sept 16th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (E2MOM 12 Minutes Build to Max)

Low Hang Clean + Jerk (Just below knee)

Metcon

Metcon (Time)

3 Rounds For Time:

400 Meter Run

10 – Thrusters 95/65

15 – Pull Ups

20 – Push Ups

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160915 Thursday Sept 15th


Jersey Devil CrossFit – CrossFit

Metcon

Buy In

Metcon (No Measure)

200 Walking Lunges

Metcon (No Measure)

EMOM 30 Minutes:

Minute 1: 10-Wall Balls (20/14)

Minute 2: 15/11 Calorie Row

Minute 3: 10-Hang Power Clean (95/65)

Minute 4: 10 Burpees

Minute 5: 100′ Sled Drag/Push AFAP! (90/45)

Minute 6: Rest

Cash Out

Metcon (Weight)

Heavy Farmers Carry

100′ X 5 Rest as needed

100′ is length of building

Load up the trap bar and share.

RX = 4 plates for men 2 for women

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160914 Wednesday Sept 14th


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (Build to a 1RM (Strict))

Metcon

Metcon (Time)

For Time:

21-15-9 Rep Rounds of:

Calorie Row

Kettlebell Swings (53/35)

Toes To Bar

Cash Out

800m Run (Time)

Max Effort 800m Run

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160913 Tuesday Sept 13th


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Snatch (1 Rep E2MOM 12 Minutes (Build To Max))

Low hang – just below knee

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of;

9 Deadlifts 275/185

12 Bar Facing Burpees

Run 200 Meters

Cash Out

Metcon (AMRAP – Rounds and Reps)

Death by Pull Ups:

1 Pull up the first minute

2 Pull ups the second minute

3 Pull ups the third minute……..

Continue as long as you can complete the required reps in the minute.

RX Plus = Strict Pull Ups

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160912 Monday Sept 12th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (Build to 1RM)

Metcon

Metcon (Time)

For Time:

30 – Handstand Push Ups

15 – Power Cleans 155/105

20 – Handstand Push Ups

10 – Power Cleans 155/105

10 – Handstand Push Ups

5 – Power Cleans 155/105

Substitute Dumbell or Kettlebell push presses for Handstand push ups (45/25)

Posted in WOD