Saturday April29th


Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Steady Rounds of:

12 Goblet Squats (2 second pause in bottom)

15 Push Ups

Metcon

Metcon (Time)

5 Rounds:

21 Front Squats 95/65

7 Burpee Pull Ups
RX plus – 115/75

Muscle Ups

Metcon (Time)

5 Rounds:

21 Front Squats 95/65

7 Burpee Pull Ups
RX plus – 115/75

Muscle Ups

Cash Out

Metcon (No Measure)

3 Rounds of:

50 Double Unders

15 Toes To Bar

Rest 1 Minute between rounds

Posted in WOD

Friday April 28th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5@75%, 3@85%, Max@95%)

Metcon

Metcon (AMRAP – Reps)

Partner 17 Minute AMRAP:

100 Calorie Bike or Row

60 Deadlift 275/185

Max Bar Facing Burpees in remaining time

Split the calories and deadlift reps up evenly then alternate burpees in the remaining time.

Cash Out

Metcon (Time)

With a partner alternating rounds.

8 Rounds of:

Run 200 Meters

15 Kipping HS Push Ups

Posted in WOD

Thursday April 27th

Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5@55%, 5@65%, 5@75%, 3@85%, Max@95%)

Metcon

Metcon (Time)

For Time:

400 Meter Run

25 Bar Facing Burpees

50 Pull Ups

75 Push Press 75/55

100 Double Unders

800 Meter Run

Cash Out

Metcon (No Measure)

4 Rounds of Suicide Sprints:

5-10-15-20 Meters

**Max Effort: Rest 1 Minute between rounds

Posted in WOD

Wednesday August 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Squat Clean (2 Reps E2MOM 12 Minutes @ 60-95%)

Start at 60% and work your way up to todays 2 rep max

Metcon

Metcon (Time)

With a partner complete 10 total rounds (5 each) 0f:

250 Meter Row

20 Wall Balls 20/14

5 Bar or Ring Muscle Ups

Each partner completes a full round while the other partner rests.
The sub for a muscle up is a burpee pull up. If you don’t have a partner rest 2 minutes between rounds

Cash Out

Metcon (No Measure)

100 Meter Waiters Walk X 3 using kettle bells or dumbells 45/25

Rest 1 minute between rounds. Switch arms at 50 meters.

Posted in WOD

Tuesday April 25th

Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 15 Goblet Squats 35/24

Minute 2: 100 Meter Run

Minute 3: 15 Abmat Sit Ups

Metcon

Metcon (Time)

6 Rounds for time of:

4 – Power Clean 155/115

12 – Box Jump Overs 24/20

12 – Toes To Bar
RX Plus – Squat Cleans

Weightlifting

Split Jerk (6 X 2 Perfect Reps (between 60% and 95%()

Posted in WOD

Monday April 24th


Jersey Devil CrossFit – CrossFit

EMOM

Deadlift Push Up EMOM

EMOM 8 Minutes:

Odd Minutes: 4 Deadlift @ 75%

Even Minutes: 20 Push Ups

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
If you don’t have the flexibility for overhead squats yet, the sub will be overhead walking lunges.

Cash Out

Metcon (Time)

Bike, Row, or Ski 60 Calories

Posted in WOD

Saturday April 22nd


Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Steady Rounds:

15 Box Jump Overs

15 Pull ups

EMOM

Power Clean (2 Reps EMOM for 12 Minutes @ 75%)

Metcon

Metcon (Time)

4 Rounds for time of:

75 Double Unders

15 Push Jerk 115/75

Posted in WOD

Friday April 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3@50%, 3@60%, 3@70%, 3@80%, Max@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

9 – Toes To Bar

7 – Squat Clean 145/105

5 – Bar Facing Burpees

Cash Out

Metcon (No Measure)

Weighted Back Extensions 3 X 15 @ 25/10 lb plate

Posted in WOD

Thursday April 20th


Jersey Devil CrossFit – CrossFit

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Cash Out

Metcon (No Measure)

Sled Sprints

5 X 100′ (Rest 2 min between rds)

Moderate weight

Posted in WOD

Wednesday April 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5@75%, 3@85%, Max@95%)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Posted in WOD