Wednesday November 30th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 10 Minutes:

5 – Strict Pull Ups

5 – Ring Dips

Metcon

Metcon (Time)

In Teams of 3 Complete 5 rounds of:

250 Meter Row

10 – Burpee Box Jump Overs

Partner 1 starts on the row, partner 2 starts on the burpee box jump overs and partner 3 rests. When partners 1 & 2 are finished rotate until each partner has completed 5 rounds

Cash Out

Metcon (No Measure)

GHD Sit ups:

3 Sets of 25 (rest 2 minutes between sets)

Posted in WOD

Tuesday November 29th


Jersey Devil CrossFit – CrossFit

EMOM

Misfit Clean Complex (2 Reps Every 90 Seconds for 9 Minutes)

1 Rep = Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
Build to 70%

Weightlifting

Deadlift (12-12-12)

Heavy and unbroken

Metcon

Metcon (3 Rounds for reps)

3 Rounds of:

AMRAP 3 Minutes

7 – Power Clean 135/95

8 – Lateral Bar Hop Burpees

Rest 2 Minutes between rounds.

Posted in WOD

Monday November 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Snatch (3 Rounds :45 on, 3:15 off for max reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

15 Thrusters 75/55

15 Pull Ups

250M Row or 200M Run

Cash Out

Metcon (No Measure)

75 Walking Lunges

Posted in WOD

Saturday November 26TH


Jersey Devil CrossFit – CrossFit

EMOM

Clean (3x Squat Cleans E2MOM for 10 Mins )

@70% or a weight you can do for 3 quailty reps

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

7 Power Cleans@135/95

7 Box Jump Overs 24/20

RX plus 155/105

Cash Out

Handstand Hold

Accumulate 5 Minutes in a Handstand Hold against the wall… 12 min cap

Focus on hollow body position !

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Friday November 25th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (Build to a 5 Rep Max)

Metcon

Metcon (Time)

5 Rounds of:

15/12 Calorie Row

10 – Kettlebell Snatch 53/35

25 – Wall Balls 20/14

Cash Out

Metcon (Time)

100 Abmat Sit Ups for time

Posted in WOD

Wednesday November 23rd


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

E3MOM for 15 Minutes (5 Rounds):

1 Round of DT

12 – Deadlifts

9 – Hang Power Cleans

6 – Push Jerks

Round 1: 105/65

Round 2: 115/75

Round 3: 125/85

Round 4: 135/95

Round 5: 145/105

Metcon

Metcon (Time)

5 Rounds:

25 Push Ups

35 Air Squats

45 Double Unders

Rest :60

Cash Out

Metcon (No Measure)

Backwards Facing Sled Drag:

100′ X 10 @ 90/45

Posted in WOD

Tuesday November 22nd


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 8 Minutes:

Minute 1: 10 Pull Ups

Minute 2: 10 OH Squat (empty bar)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 – 5 Minute AMRAPS of:

5 – Deadlift (@65%)

10 – Box Jump (24/20)

15 – Wall Balls (20/14)

Rest 3 minutes between AMRAPS and pick up where you left off. Post total rounds for entire workout.

Cash Out

Metcon (Time)

Accumulate 6:00 of Kettlebell Farmer’s Carry (53/35). 10 Minute Cap

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Monday November 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean Singles @ 65%

5 Rounds for Max Reps

:30 seconds on

2:30 Rest
Drop and reset each rep.

Metcon

Metcon (Time)

3 Rounds for time:

20 – Push Press (95/65)

10 – Bar Facing Burpees

20 – SDHP (95/65)

10 – Bar Facing Burpees

Cash Out

Double-Unders (Max Reps in 3 Minutes)

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Saturday November 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Overhead Walking Lunge (5 X 10)

5 Sets of 10 Overhead Lunges (5 Per leg) Build to max. Post heaviest set.

Rest as needed between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 – Push Jerks (115/75)

20′ Handstand Walk

10 – Kettlebell Swings (53/35)

20′ Handstand Walk

*Sub for handstand walks is 7 – Barbell Roll Outs.

Cash Out

Metcon (Time)

Accumulate 7:00 of a Wall Sit.

(12 Minute Cap)

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Friday November 18th

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5X5 (Add 10lbs to last weeks weight))

If you did not do the Front Squats in the previous weeks use 75%

Metcon

Chose one of the following:

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

Cash Out

Metcon (No Measure)

10 X 10 – 4″ Deficit Push Ups

Hands on 45Lb plates, chest to floor

Posted in WOD