Wednesday May 31st


Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (Time)

1000 Meter Row

INTERVAL

Metcon (4 Rounds for time)

4 Rounds Each for time of:

10 Toes To Bar

10 Push Press 95/65

10 Front Rack Walking Lunges 95/65

25 Double Unders

10 Push Press 95/65

10 Front Rack Walking Lunges 95/65

Rest 2 Minutes Between Rounds
RX Plus 115/85

Weightlifting

Pendlay Row (3 X 15)

Posted in WOD

Tuesday May 30th


Jersey Devil CrossFit – CrossFit

EMOM

Snatch (1 Rep E2MOM 10 Minutes (Build to Max) )

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 13 mins of:

30 AbMat Sit-ups

30 Kettlebell Swings, 53/35 lbs

30 Row Calories

Cash Out

Metcon (Time)

In teams of 3, Ski 250 Meters each X 3 Rounds for time

Posted in WOD

Monday May 29th


Jersey Devil CrossFit – CrossFit

MEMORIAL DAY ‘MURPH”

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Posted in WOD

Saturday May 27th


Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Row 500 Meters

20 Barbell Good Mornings

Ski 500 Meters

Metcon

Metcon (Time)

For Time:

30-20-10 Rep rounds of:

Burpees to a 6″target

Kettlebell Swings 53/35

Metcon (3 Rounds for time)

3 Rounds (Each for time):

100 Double Unders

25 C2B Pull Ups

Rest :90 Seconds
Subs:

200 Single unders

Regular Pull ups or Banded C2B Pull Ups

Posted in WOD

Friday May 26th


Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Steady Rounds of:

10 Kettlebell Swings 53/35

200 Meter Run

10 Goblet Squats 53/35

Metcon

Metcon (Time)

For Time:

Row 500m

25 Power Snatch 75/55lbs

Row 400m

20 Power Snatch

Row 300m

15 Power Snatch

Row 200m

10 Power Snatch

Row 100m

5 Power Snatch

Cash Out

Metcon (Time)

4 Rounds of:

200 Meter Run

10 Handstand Push Ups
Sub for handstand push ups is 20 Push Ups

Posted in WOD

Thursday May 25th


Jersey Devil CrossFit – CrossFit

Warm-up

EMOM Skills Warm Up (DB press, step ups, plank) (No Measure)

Every Minute on the Minute for 9 Minutes:

45 Sec Work / 15 Sec Rest:

Minute 1: DB Strict Press

Minute 2: Box Step Ups

Minute 3: Handstand Hold or Straight Arm Plank

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Cash Out

Metcon (No Measure)

Prowler Push

5 – 100′ Heavy Prowler Pushes

Rest 2 Minutes Between Pushes

Posted in WOD

Wednesday May 24th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (Weight)

EMOM 10 Minutes:

Odd Minutes: 3 Squat Clean 70-80%

Even Minutes: 5 Bar Hop Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

40 Double Unders

10 Front Squats 115/85

10 Chest To Bar Pull Ups

Cash Out

Metcon (No Measure)

800 Meter Partner Farmers Carry 53/35

Posted in WOD

Tuesday May 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (5 X 3 @ 70-90%)

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

15 Clean and Jerks 135/95

Cash Out

Metcon (3 Rounds for reps)

3 Rounds of:

Row 20 Calories

Max unbroken toes to bar

Rest :60
Post toes to bar for each round

Posted in WOD

Monday May 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (4 X 4 @ 70-90%)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Cash Out

Metcon (No Measure)

Row/Bike/Ski 60 Calories

Posted in WOD

Saturday May 20th


Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Steady Rounds of:

15 Empty Bar Thrusters

15 Calorie Row/Bike/Ski

EMOM

Power Clean (2 Reps E2MOM for 12 Minutes )

Build to max

Metcon

Metcon (Time)

4 Rounds for time of:

10 Back Rack Walking Lunges 96/65

20 Push Presses 95/65

Posted in WOD