Tuesday February 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (4 X 4 (Start around 80%))

Metcon

Metcon (Time)

3 Rounds For Time:

30 Alternating Pistols

20 Hang Power Cleans 95/65

10 Muscle Ups (Bar or Ring, practice your weakness)
Scale with the following:

Pistols – 20″ Weighted Box Step Ups

Muscle Ups – 10 Pull Ups, 10 Dips

Cash Out

Metcon (No Measure)

3 Rounds:

Row :60

10 Handstand Push Ups

Rest :60
Sub Dumbell presses for handstand push ups if needed.

Posted in WOD

Monday February 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Squat Clean (3 Reps E2MOM for 5 Minutes (Start around 80%))

Metcon

Metcon (Time)

20-15-10-5 Rep Rounds of:

Push Ups

Overhead Squats 95/65

Cash Out

Metcon (Time)

In Teams of 3:

Ski/Row 3000 Meters (250 Meter intervals)

Posted in WOD

Saturday February 25th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Jerk (3 X 3 Moderate, Heavy, Moderate)

Metcon

Metcon (Time)

9-7-5-3 Rep Rounds of:

Squat Cleans 185/125

Bar Muscle Ups
Sub strict pull ups and dips for bar muscle ups

Metcon

Metcon (4 Rounds for time)

4 rounds:

1K Bike

100′ D-Ball Carry w/25′ turnarounds

Rest :60

Posted in WOD

Friday February 24th


Jersey Devil CrossFit – CrossFit

And so it begins! The 2017 CrossFit Open is HERE!!!

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Posted in WOD

Thursday February 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Squat Clean and Jerk (1 Rep EMOM 10 Minutes @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

15 Power Snatch 75/55

30 Double Unders

250 Meter Row

Cash Out

Metcon (No Measure)

60 Calorie Row/Bike/Ski at an easy pace.

Posted in WOD

Wednesday February 22nd


Jersey Devil CrossFit – CrossFit

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Box Jumps @ 24/20

KB swings @ 35/25

Push Press @ 45/35

Wall Balls @ 20/14

Cash Out

Metcon (Distance)

Tabata Row for Meters:

20 seconds of work, 10 seconds of rest for 8 rounds

Immediately following the last tabata interval row 250 meters at an easy pace

Post total meters rowed for the Tabata Interval only

Posted in WOD

Tuesday February 21st


Jersey Devil CrossFit – CrossFit

February Double under Challenge:

21 Unbroken Double Unders

Weightlifting

Back Squat (4X4 @ 80% )

Feel free to increase weight each set if you’re feeling good. Post heaviest set.

Metcon

Metcon (Time)

5 Rounds for time of:

21 Kettlbell Swings 53/35

12 Handstand Push Ups (Kipping)

Cash Out

Metcon (5 Rounds for time)

5 Rounds of:

20/15 Calorie Ski

Rest :90 between rounds

Posted in WOD

Monday February 20th

Jersey Devil CrossFit – CrossFit

February Double Under Challenge:

20 Unbroken Double Unders

Weightlifting

Snatch (3 Reps E2MOM for 10 Minutes @ 70-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

20 – Box Jump Overs (24/20)

15 – C2B Pull Ups

10 – Clean & Jerk (135/95)

Cash Out

Metcon (No Measure)

Immediately following Metcon – Run 800 Meters

Posted in WOD

Saturday February 18th


Jersey Devil CrossFit – CrossFit

February Double Under Challenge:

18 Unbroken Double Unders

Weightlifting

Deadlift (6@65%, 5@75%, 4@85%, 1@95%)

Metcon

Metcon (Time)

3 Rounds for Time of:

50 – Wall Balls 20/14

30 – Double Unders

10 – Chest To Bar Pull Ups

400 Meter Run

Cash Out

1000m Row (Time)

Max Effort 1000m Row

Posted in WOD

Friday February 17th

Jersey Devil CrossFit – CrossFit

February Double Under Challenge:

17 Unbroken Double Unders

Weightlifting

Back Squat (3 Rounds 1:00 On 3:00 Off (@ 70%))

Max back squats in 1 set

Metcon

Metcon (Time)

10 Rounds:

4 Hang Power Clean 155/105

4 Shoulder To Overhead 155/105

4 Muscle Ups

Rest :30 between rounds
20 Minute Time Cap

Posted in WOD