161031 Monday Oct 31st


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean (E2MOM 1 Rep Build to Max in 12 Min)

Metcon

Metcon (Time)

4 Rounds for time of:

500 Meter Row

40 Double Unders

15 C2B Pull Ups

Cash Out

Metcon (Time)

Max Effort Handstand Hold

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161029 Saturday Oct 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

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

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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161028 Friday Oct 28th


Jersey Devil CrossFit – CrossFit

HALLOWEEN WORKOUT!!!



Metcon (Time)

Zombie Angie:

With a Partner for time:

One partner works while the other assumes a Zombie position.

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

The partner not working must be in a “Zombie” static hold for the next exercise.

While doing pull ups the static hold is a push up plank.

Push ups – Anchored V-up

Sit Ups – Bottom of a Squat arms extended

Squats – Chin over bar hold

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160127 Thursday Oct 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Thruster (Build to a 1RM)

Metcon

Metcon (Time)

2 Rounds for time of:

50 – Double Unders

40 – KB Swings 53/35

30 – Wall Balls

20 – Burpees

10 – Toes To Bar

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1610026 Wednesday Oct 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5@75%, 3@85%, 1@95%, 1@100+%)

Build to a new 1RM

Metcon

Metcon (Time)

3 Rounds for time of:

250 Meter Row

10 Clean and Jerk 135/95

12 C2B Pull Ups

Cash Out

Double-Unders

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161025 Tuesday Oct 25th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes

Minute 1: 20 DB/KB Snatch (10 Left, 10 Right)

Minute 2: 15/12 Calorie Row

Minute 3: 45 Sec HS Hold or 40′ HS Walk

Metcon

Metcon (5 Rounds for time)

5 Rounds Each For Time:

10 Pull Ups (strict if possible)

10 Ring Dips (strict if possible)

400 Meter Sandbag Run

Rest 90 Seconds

*Run can be with sandbags, med balls, weights, or weight vest. Minimum weight for Men-20lbs, Women-14Lbs.

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161024 Monday Oct 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Overhead Squat (3-2-2-2-2-1-1-1 Pause 3 sec in bottom)

INTERVAL

Metcon (7 Rounds for reps)

7 Rounds (Each for time) of:

4 Thrusters (135/95)

50 Double Unders

20 Wall Balls (20/14)

Rest exactly 1 minute between rounds.

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161022 Saturday Oct 22nd


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

Every Minute on the Minute for 12 Minutes:

Minute 1 – 7 Touch and Go Power Snatches @ 60-70%

Minute 2 – 30 Double Unders

Minute 3 – 7 Back Squats

Minute 4 – 30 Double Unders

Metcon

Metcon (Time)

2 Rounds:

15-12-9-6

Row for Calories

Push Ups

Rest 3 Minutes

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161021 Friday Oct 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (E2MOM 14 Minutes @ 80%)

Metcon

Metcon (Time)

21-15-9 Rep Rounds of:

Deadlifts (225/155)

OH Walking Lunges (45/25)

Bar Hop Burpees

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161020 Thursday Oct 20th

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 45 Second HS Hold

Minute 2: 45 Second Ring Support

Minute 3: 15 Alternating Jumping Lunges

Metcon

Barbara (Time)

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

10 Pull Ups (With Bands)

20 Push Ups (With Bands or on Knees)

30 Sit Ups

40 Squats

Or

Partner Barbara:

Split reps with each partner doing 5 reps at a time. Keep your speed up and try to complete each round as fast as humanly possible!! There should be absolutely no idle time for each team!

Post total time including rest times. *Be exact with rest periods – no cheating!

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