Wednesday July 19th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Minute 1: Row (Easy pace)

Minute 2: 5 Strict Pull Ups

Minute 3: 10 Wall Balls 20/14

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cash Out

Metcon (No Measure)

Every odd minute for 7 Minutes:

Max Barbell Roll Outs

Posted in WOD

Tuesday July 18th


Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Row 500 meters (easy pace)

EMOM

Metcon (No Measure)

EMOM for 9 Minutes:

Minute 1: 15 KB Swings 53/35

Minute 2: 5-7 Burpee Pull Ups

Minute 3: 15 KB Sumo Deadlift High Pulls (53/35)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scaling options:

Deadlift – 60% of 1RM

HSPU – Hand Release Push Ups or Heavy DB Push Presses

Posted in WOD

Saturday July 15th


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (Build to a 1RM)

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

10 Alternating Dumbell Snatch 50/35

20 Dumbell Walking Lunges (1 DB OH W/Both Hands)

10 Knees to Elbows

Posted in WOD

Friday July 14th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5@55%, 5@65%, 5@75%, 3@85%, MAX@95%)

Metcon

Metcon (4 Rounds for reps)

On a 2 Minute clock for 4 Rounds:

250 Meter Row

Max Rep Clusters (95/65)*

Rest 2 minutes

*Perform the clusters as a Hang Squat Clean to Thruster

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Thursday July 13th


Jersey Devil CrossFit – CrossFit

Weightlifting

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

Metcon

Metcon (Time)

5 Rounds for time of:

40 – Double Unders

20 – Kettlebell Swings 53/35

10 – Toes To Bar

Cash Out

Metcon (No Measure)

100″ Prowler Push X 5

(90/45 +/-) Rest as needed

Posted in WOD

Wednesday July 12th


Jersey Devil CrossFit – CrossFit

Weightlifting

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

Metcon

Metcon (Time)

In Teams of 2 Complete:

400 Meter Run

100 Deadlifts 155/105

400 Meter Run

100 Hang Power Clean 115/75

400 Meter Run

100 Shoulder to Overhead 95/65

Do the Runs together and split the reps up evenly for the rest.

Posted in WOD

Tuesday July 11th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

With a partner, complete the following:

100 Pull Ups

400 Meter Farmers Carry 53/35

100 Wall Balls 20/14

400 Meter Farmers Carry

100 Box Jump Overs 24/20

400 Meter Farmers Carry

Complete the farmers carry’s with your partner switching as needed. Split all other reps up evenly.

Cash Out

Metcon (5 Rounds for time)

250 Meter Row Sprints X 5

(Complete for time in teams of 3, or with 2 minute rest intervals if solo)

Posted in WOD

Boot Camp July 10th


Jersey Devil CrossFit – CrossFit Boot Camp

EMOM

Metcon (No Measure)

Every Minute on the Minute for 9 Minutes:

Minute 1 – 3 Med Ball or DB Cleans

Minute 2 – OH Walking Lunge (w/ plate)

Minute 3 – 45 Sec Kipping Swings

Metcon

Metcon (Time)

5 Rounds for time of:

5 Power Clean & Jerk

10 Bar Hop Burpees

100 Meter Run

*15 Minute Time Cap

Posted in WOD

Monday July 10th


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (3 Reps EMOM @ 70-80% for 8 Minutes)

Metcon

Metcon (Time)

5 Rounds for time of:

5 Power Clean & Jerk (@ 60-65% 1RM)

10 Bar Hop Burpees

100 Meter Run

*15 Minute Time Cap

Posted in WOD