Saturday December 31st


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Snatch (AMRAP in 90 Seconds @ 80%)

Metcon

Metcon (Time)

For Time:

30 Handstand Push Ups

30 Power Snatch 75/55

60 Toes To Bar

30 Overhead Squats 75/55

30 Handstand Push Ups

Cash Out

Metcon (Time)

Bike 3k (or Row 1500/1250m)

Posted in WOD

Friday December 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (Build to a 1 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

5 Strict Pull Ups

15 Kettlebell Swings 53/35

5 Strict Toes To Bar

15 Goblet Squats 53/35
Subs for Strict Pull Ups:

Ring Rows, Ring Rows with feet elevated, or Banded Strict Pull Ups

Subs for Strict Toes To Bar:

Kipping Toes To Bar, Knees to Elbows, Horizontal Toes To Bar (lying on floor)

Posted in WOD

Thursday December 29th


Jersey Devil CrossFit – CrossFit

EMOM

Power Clean (2 Reps EMOM for 10 Minutes @85%)

Metcon

Metcon (Time)

For Time:

70 Burpees

60 Abmat Sit Ups

50 Kettle Bell Swings (53//35)

40 Pull Ups

30 Handstand Push Ups

Cash Out

Metcon (Time)

In teams of 3:

2250 Meter Ski Erg

Split up into 250 meter splits

Posted in WOD

Wednesday December 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Misfit Snatch Complex (EMOM 6 Minutes)

1-Snatch + 1-OHS + 1-Hang Snatch +1 OHS

Metcon

Metcon (Time)

For Time:

100 Wall Balls 20/14

100 Box Jump Overs

Run 800 Meters or Row 1000 Meters
If 100 reps seems too daunting split them up into 10 rounds of:

10 Wall Balls

10 Box Jump Overs

However, save the entire 800 run/row til the end.

Posted in WOD

Tuesday December 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Jerk (Build to a 1RM)

Metcon

Metcon (Time)

3 Rounds For Time:

20 Deadlifts 225/135

25/20 Calorie Row

Cash Out

Double-Unders (3 – 1 Minute Rounds of Max Rep Double Unders.)

Rest 1 Minute Between Rounds

Posted in WOD

Monday Dec 26th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

Every Minute on the Minute for 9 Minutes:

Minute 1 – 12/10 Cal Row

Minute 2 – 15 Box Jumps

Minute 3 – 15 OH Plate Walking Lunge (45/25)

Metcon

Metcon (Time)

For Time:

21-15-9

Thrusters (95/65)

Bar Facing Burpees

Pull Ups

Posted in WOD

Saturday December 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Squat Clean (5 Reps E2MOM 6 Minutes @ 80%)

Metcon

Metcon (Time)

For Time:

500 Meter Row

30 Clean and Jerks 135/95

500 Meter Row

Cash Out

Metcon (Time)

Accumulate 6 minutes in a handstand hold.

11 Minute Cap

Posted in WOD

Friday December 23rd


Jersey Devil CrossFit – CrossFit

Merry Christmas!! 12 Days of Christmas WOD
Complete the workout to the tune of 12 days of Christmas!

Metcon

Metcon (Time)

1 – Ground To Overhead (115/75)

2 – Muscle Ups or Ring Dips

3 – Bar Hop Burpees

4 – Shoulder To Overhead (115/75)

5 – Toes 2 Bar

6 – Pull Ups

7 – Box Jumps (24/20)

8 – Front Rack Rev Lunge (115/75)

9 – Sit Ups

10 – Wall Balls (20/14)

11 – Kettlebell Swings (53/35)

12 – Front Squats (115/75)

Posted in WOD

Thursday December 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5 @ 75%)

Metcon

Metcon (Time)

3 Rounds for time of:

500 Meter Row

15 Deadlift 135/95

10 Barbell Roll Outs

Posted in WOD

Wednesday December 21st


Jersey Devil CrossFit – CrossFit

EMOM

Push Jerk (3 Reps E2MOM 10 Minutes @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

50 – Double Unders

10 – Hang Power Snatch (95/65)

20 – Push Ups

Cash Out

Metcon (No Measure)

Double Kettle Bell Farmers Carry (53/35)

5 Rounds:

1 Minute on

1 Minute off

Posted in WOD