Wednesday March 22nd

Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (2 Reps E2MOM for 10 Minutes)

Start at 80% and build to max

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2 with one person working at a time and completing a full round :

20 Minute AMRAP:

250 Meter Row

10 Hang Power Cleans 115/75

10 Front Rack Walking Lunges

5 Lateral Bar Hop Burpees

Cash Out

Metcon (Time)

Accumulate 7 minutes in a push up plank hold as quickly as possible

Posted in WOD

Tuesday March 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4 X 4 @ 80%)

Metcon

Metcon (3 Rounds for reps)

5 Minute AMRAP of:

15 Wall Balls

25 Double Unders

5 Minute AMRAP of:

10 Pull Ups

5 Burpees

5 Minute AMRAP of:

10 Push Ups

10 Box Jumps

* Rest 3 Minutes Between AMRAPS

Cash Out

Metcon (No Measure)

400 Meter Sled Drag (90/45)

Posted in WOD

Monday March 20th


Jersey Devil CrossFit – CrossFit

Weightlifting

Thruster (5 X 3 Build to Max)

You may use a rack

Metcon

Metcon (Time)

For Time:

75 Double Unders

30 Push Jerks 115/75

Run 400 Meters

50 Double Unders

20 Push Jerks 115/75

Run 400 Meters

25 Double Unders

10 Push Jerks 115/75

Run 400 Meters

Cash Out

Metcon (No Measure)

100 Meter Single Arm Farmers Carry Left 53/35

100 Meter Single Arm Farmers Carry Right 53/35

Posted in WOD

Saturday March 18th


Jersey Devil CrossFit – CrossFit

Weightlifting

Split Jerk (4 X 2 (Moderate, Moderate, Heavy, Moderate))

Metcon

Metcon (Time)

3 Rounds for time of:

Bike/Row/Ski 50 Cal

25 Toes To Bar

15 Front Squats 135/95

Cash Out

Metcon (No Measure)

EMOM 10 Minutes:

Odd Minutes: Farmers Carry 53/35

Even Minutes: Double Unders

Posted in WOD

Booy Camp March 17th


Jersey Devil CrossFit – CrossFit Boot Camp

Happy St. Patrick’s Day!!

Warm-up

Warm-up (No Measure)

3 Steady rounds of:

10 KB Swings 53/35

10 Goblet Squats 53/35

10 Pull Ups

10 Push Ups

Then:

500 Meter Row (Keep row steady for 350 meters and sprint the last 150 meters)

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Posted in WOD

Friday March 17th


Jersey Devil CrossFit – CrossFit

Happy St. Patrick’s Day!!

Warm-up

Warm-up (No Measure)

3 Steady rounds of:

10 KB Swings 53/35

10 Goblet Squats 53/35

10 Pull Ups

10 Push Ups

Then:

500 Meter Row (Keep row steady for 350 meters and sprint the last 150 meters)

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Posted in WOD

Thursday March 16th


Jersey Devil CrossFit – CrossFit

EMOM

Clean and Jerk (3 Reps EMOM 10 Minutes @ 65%)

Practice fast singles. Power Clean then push jerk with no pause in the front rack. Drop and rest quickly or Touch-N-Go if possible.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3 – Thrusters 115/75

6 – Ring Dips

12/9 – Calorie Row

Cash Out

Metcon (No Measure)

3 X Max Plank Hold
Rest as needed between attempts

Posted in WOD

Boot Camp March 15th


Jersey Devil CrossFit – CrossFit Boot Camp

EMOM

Metcon (No Measure)

EMOM 10 Minutes:

Odd Minutes: 10 Deadlifts

Even Minutes: 7 Bar Facing Burpees
Scale deadlifts to 55-60% of your 1RM

Metcon

Metcon (Time)

50-40-30-20-10 Rep Rounds of:

Double Under

Kettlebell Swings

Abmat Sit Ups

Cash Out

Metcon (Time)

Max Handstand Hold X 3

Rest as needed between attempts

Posted in WOD

Wednesday March 15th

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 10 Minutes:

Odd Minutes: 10 Deadlifts 225/135

Even Minutes: 7 Bar Facing Burpees
Scale deadlifts to 55-60% of your 1RM

Metcon

Metcon (Time)

50-40-30-20-10 Rep Rounds of:

Double Under

Kettlebell Swings 53/35

Abmat Sit Ups

Cash Out

Metcon (Time)

Max Handstand Hold X 3

Rest as needed between attempts

Posted in WOD

Tuesday March 14th


Jersey Devil CrossFit – CrossFit

Happy Birthday Corie!!

Weightlifting

Shoulder Press (5 X 5 @ 75-80%)

Metcon

Metcon (AMRAP – Reps)

16 Minute AMRAP of:

50 Row (calories)s

20 Pull-ups

40 Back Squats, 135/95 lbs

20 Pull-ups

30 Front Squats, 115/75 lbs

20 Pull-ups

20 Overhead Squats, 95/65 lbs

20 Pull-ups

Posted in WOD