Saturday September 30th


Jersey Devil CrossFit – CrossFit

Buy In

Metcon (Time)

3 Rounds for time of:

Row 250 Meters

Run 200 Meters

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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Friday September 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Jerk (5 X 5 @ 75%)

Metcon

Metcon (Time)

Team Series Workout #4

For time:

100-cal. row, switch as needed

100 toes-to-bars, total

Cash Out

Metcon (AMRAP – Rounds)

EMOM 10 Minutes:

7 Burpees
If you fail in any round reduce the reps by 1 and continue

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Thursday September 28th


Jersey Devil CrossFit – CrossFit

Buy In

1000 Meter Row / Bike / or Ski (Time)

Row, Bike, or Ski 1000 meters for time

Metcon

Metcon (Time)

Team Series Workout #3

For time:

50 synchronized wall-ball shots

30 cleans, 135 / 95 lb.

50 synchronized wall-ball shots

20 cleans, 185 / 135 lb.

50 synchronized wall-ball shots

10 cleans, 225 / 155 lb.

Men throw a 20-lb. ball to 10-ft. target

Women throw a 14-lb. ball to 9-ft. target

Cash Out

Metcon (No Measure)

4 – 100′ “Heavy” Sled Pulls (Walking Pace)
Heavy means HEAVY! you should be struggling through these.

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Wednesday September 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5 Reps @75% E2MOM for 10 Minutes)

Metcon

Metcon (Time)

3 Rounds for time of:

800 Meter Run

30 Kettlebell Swings

30 Pull Ups

Cash Out

Bottom To Bottom Tabata Squats (No Measure)

8 Intervals of 20 seconds work and 10 seconds rest. Squats start and end at bottom. Rest 10 seconds at bottom.

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Tuesday September 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (2 Reps E2MOM 12 Minutes)

Start at 65% and build to max. No more than 10 second rest between reps.

Metcon

Metcon (Time)

Team series workout 1

9-15-21 Reps for time of:

Thrusters 95/65

Bar Facing Burpees
If doing with a partner the thrusters must be synchronized at the bottom of the squat and the burpees must be synchronized with chest on the ground.

Cash Out

Metcon (No Measure)

4 X 100 Meter Farmers Carry (53/35 in both arms)
Rest 1:00 -1:30

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Monday September 25th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5 @ 80%)

Metcon

Metcon (Time)

Team Series Event 2

For time:

120 double-unders, each, relay

120 chest-to-bar pull-ups, total, sets of 15

120 hang power snatches, total, sets of 15

120 double-unders, each, relay

Men use 95-lb Women use 65-lb

Cap: 15 minutes

Tiebreak: None

Metcon (Time)

Team Series Event 2 (Scaled)

For Time:

120 single-unders, each, relay

120 jumping chest to bar pull ups, total, sets of 15

120 hang power snatches, total, sets of 15

120 single-unders, each, relay

Men use 65lb, women use 45lb

Cap 15 minutes

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Saturday September 23rd


Jersey Devil CrossFit – CrossFit

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Weightlifting

Bent Over Row (3 X 15)

Moderate weight

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Friday September 22nd


Jersey Devil CrossFit – CrossFit

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

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Thursday September 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Bulgarian Split Squat (3 Sets of 10 reps for each leg)

http://youtu.be/1CvEs-TOIKM

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

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Wednesday September 20th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

3 Rounds for time of:

15 Calorie Row

12 Toes To Bar

9 Thrusters 95/65

6 Chest to Bar Pull Ups

Metcon

Metcon (Time)

For Time:

800 Meter Run

1000 Meter Row

Posted in WOD