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

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

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

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

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

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.

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.

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

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

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:

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