Monday August 21st


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 45 Second Handstand Hold

Minute 2: 25-Double Unders

Minute 3: 20-Jumping Alternating Lunges

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Posted in WOD

Saturday August 19th


Jersey Devil CrossFit – CrossFit

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

For Time:

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

*You must complete 4 burpees at the beginning of every minute during this workout (including the beginning of the first minute).

RX weight is 95/65 (scale as needed)

Posted in WOD

Boot Camp August 18th


Jersey Devil CrossFit – CrossFit Boot Camp

EMOM

Metcon (No Measure)

Every Minute on the Minute for 9 Minutes:

Minute 1 – 6 Hang Power Snatch

Minute 2 – 6 Cal Row

Minute 3 – 6 Cal Ski

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP:

15 KB Swings (53/35)

15 Abmat Sit Ups
Rest 4 Minutes then:

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP of:

10 Box Jumps 24/20

10 Push Ups

Cash Out

Metcon (No Measure)

5 – 100′ Reverse Sled Drags (90/45)
Rest as needed.

Posted in WOD

Friday August 18th


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Snatch (1 Rep Every 90 Seconds for 9 Minutes (6 Rounds))

Build to Max

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP:

15 KB Swings (53/35)

15 Abmat Sit Ups
Rest 4 Minutes then:

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP of:

10 Box Jumps 24/20

10 Push Ups

Cash Out

Metcon (No Measure)

5 – 100′ Reverse Sled Drags (90/45)
Rest as needed.

Posted in WOD

Thursday August 17th

Jersey Devil CrossFit – CrossFit

Today is a sad day at JDCF. We say goodbye to one of our favorite members. Good luck in your move Michelle, we wish you all the best! Please come back with Double Unders!

Weightlifting

Push Press (Work Sets: 5@75%, 3@85%, MAX@95%)

Do at least 3 warm up sets before beginning work sets. Rest as needed between sets.

Metcon

Metcon (Time)

With a partner complete 4 Rounds for time of:

400 Meter Run

20 Ground to Overhead 135/95

40 C2B Pull Ups

Complete the 400 meter runs with your partner and split the reps evenly on the Ground to overhead and pull ups

Cash Out

Metcon (AMRAP – Reps)

Max Double Unders in 3 Minutes

Posted in WOD

Wednesday August 16th


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (E2MOM 12 Minutes (Build to 1RM))

Metcon

Metcon (Time)

For Time:

15 Deadlifts (225/155)

30 Wall Balls (20/14)

12 Deadlifts

24 Wall Balls

9 Deadlifts

18 Wall Balls

Cash Out

Metcon (Time)

75 Abmat sit ups for time

Posted in WOD

Tuesday August 15th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Run 400 Meters

Max Calorie Row
Rest 5 Minutes Then:

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

5 Pull Ups

15 Air Squats
Rerst 5 Minutes Then

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Run 400 Meters

Max Calorie Row
Rest 5 Minutes Then:

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 DB/KB Push Press 53/35

10 Toes To Bar

Cash Out

Bent Over Row (3 Sets of 15 (rest as needed))

Same weight across all 3 sets

Posted in WOD

Monday August 14th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (Work Sets: 5@75%, 3@85%, MAX@95%)

*Do at least 3 warm up sets before beginning work sets

Metcon

Metcon (AMRAP – Rounds)

Every Minute on the Minute for 10 Minutes:

10 Thrusters 75/55

5 Burpees

*If you fail to complete all reps within the given minute, rest the next minute, then continue the AMRAP but reduce the repetitions to 8 thrusters and 4 burpees, 6/3, 4/2…(if needed). Post only successful rounds at 10/5 reps.

Cash Out

Metcon (Time)

800 Meter Run

Posted in WOD

Saturday August 12th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (8 Rounds for time)

8 Rounds for time of:

10 Burpees

15 Jumping Alternating Lunges

20 Double Unders

5-10-15-20 Yard Shuttle Run

Rest 1:30 Between Rounds

Post time for each round

Cash Out

Metcon (No Measure)

10 Rope Climbs (Rest as needed)

Posted in WOD

Friday August 11th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (3@70%, 3@80%, Max@90%)

Metcon

Metcon (Time)

For Time:

25 Air Squats

12 Push Jerks 115/75

400 Meter Run

25 Air Squats

9 Push Jerks 115/75

200 Meter Run

25 Air Squats

6 Push Jerks 115/75

100 Meter Run

*RX Plus 135/95

Cash Out

Metcon (No Measure)

1000 Meter Row Easy Pace

Posted in WOD