Tuesday January 31st


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (Build to a 2 Rep Max)

Metcon

Metcon (Time)

3 Rounds for time of:

500 Meter Row

25 Hang Power Cleans 95/65

25 Shoulder to Overhead 95/65

Cash Out

Metcon (3 Rounds for reps)

3 Rounds 1:00 on 1:00 off:

Burpees to a 6″ target

Posted in WOD

Monday January 10th


Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Steady Rounds of:

10 Calorie Ski

5 Power Cleans @ 65%

Metcon

Metcon (3 Rounds for reps)

3 Rounds of:

4:00 Minute AMRAP

2 Squat Cleans 135/95

2 Muscle Ups

4 Squat Cleans 135/95

4 Muscle Ups

6,6,8,8,etc…

Rest 2:00 between rounds and start each round over
Sub for Muscle Ups: Chest To Bar Pull Ups or Regular Pull Ups

Cash Out

Metcon (Time)

In teams of 3 complete 15 – 200Meter Rows (5 each) for time.

Posted in WOD

Saturday January 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Metcon

Metcon (Time)

2 Rounds of:

25 Calorie Row

25 Calorie Ski

25 Calorie Air Assault / or 400 Meter Run

Posted in WOD

Friday January 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (4 Rounds 1:00 on 3:00 off @55%)

Max Reps in 1 set

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

25/20 Calorie Row

10 Ketllebell Snatch 53/35

15 Pull Ups

Cash Out

Metcon (2 Rounds for reps)

2 Rounds of:

Max Set Unbroken Wall Balls 20/14

Rest 3:00 between rounds

Posted in WOD

Thursday January 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5 Reps E2MOM 10 Minutes (Build to Max))

Metcon

Metcon (3 Rounds for reps)

5 Minute AMRAP of:

25 Double Unders

15 Wall Balls 20/14

Rest 5 Minutes then:

5 Minute AMRAP of:

10 Toes To Bar

10 Push Ups

Rest 5 Minutes then:

5 Minute AMRAP of:

15 Kettlebell Swings 53/35

15 Box jumps 24/20

Posted in WOD

1/25/17


Jersey Devil CrossFit – CrossFit Boot Camp

EMOM

Metcon (No Measure)

EMOM 9 Minutes;

Minute 1: 10 Back Squats

Minute 2: 1 Sled Sprint

Minute 3: 10 Push Ups

Metcon

Metcon (5 Rounds for reps)

5 Rounds Each for time of:

100 Meter Run

15 Air Squats

10 KB Swings

5 Burpees

Rest 2 Minutes between rounds

Posted in WOD

Wednesday January 25th

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 15 Push Ups

Minute 2: 15/12 Calorie Row

Minute 3: 15 Box Jumps 24/20

Metcon

Metcon (Time)

3 Rounds for time of:

30 – Burpees

30 – Power Snatch 75/45 or Power Clean & Jerk 95/65

Posted in WOD

Tuesday January 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4 X 8 @ 75%)

Metcon

Metcon (Time)

10 Rounds For Time of:

5 – Front Squats (@ 55% 1RM)

5 – Push Jerks

5 – Handstand Push Ups (Strict)
Sub for HSPU is 10 Hand Release Push Ups

Posted in WOD

Monday January 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean + Max Hang Cleans (E5MOM 15 Minutes (3 rounds))

1 Squat Clean + Max Rep Hang Squat Cleans

Metcon

Metcon (3 Rounds for time)

3 Rounds each for time of:

15 Thrusters 95/65

15 Pull Ups

500 Meter Row

Rest 3 minutes between rounds.

Cash Out

Metcon (Time)

For Time:

75 Abmat Sit Ups / GHD Sit Ups

Posted in WOD

Saturday January 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (6@60%, 5@70%, 4@80%, 1@90%)

All sets touch and go

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Posted in WOD