Tuesday September 19th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

3 Rounds for time of:

15 – Deadlifts @ 60%

15 – Bar Hop Burpees

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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Monday September 18th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Minute 1: 5 Hang Power Clean (Moderate Weight)

Minute 2: Max Strict Pull Ups

Minute 3: 5 Barbell Roll Outs
Pull up scaling guide = 5-10 Reps

Scale up or down if needed

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Scale to 3 rounds if needed.

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Saturday September 16th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM for 9 Minutes:

Minute 1 – Sand Bag pull thru’s

Minute 2 – 100 Meter Run

Minute 3 – 12 Alternating DB/KB Snatch

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Posted in WOD

Friday September 15th


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Snatch (1 Rep EMOM 10 Minutes @ 85%)

Metcon

Metcon (Time)

21-15-9 Rep Rounds of:

Power Cleans (115/75)

Ball Slams (20/10)

Box Jump Overs (24/20)

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Thursday September 14th


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (10-5-3-1-1-1-3-5-10)

Attempt to match or exceed your 1, 3, and 5 rep max on the second half of the workout.

Metcon

Metcon (AMRAP – Reps)

3 sets for max total reps of:

45 Seconds of KB Swings 53/35

15 Seconds Rest

45 Seconds of Burpees

15 Seconds of Rest

45 Seconds of Push Press (95/65)

15 Seconds of Rest
The push press should be scaled to 60% of todays 1RM achieved on your shoulder press.

Cash Out

Metcon (No Measure)

800 Meter Run

Posted in WOD

Wednesday September 13th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (10-5-3-1-1-1-3-5-10)

Attempt a 1 rep max on the third single.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

25 Double Unders

15 Toes To Bar

10 Squat Clean 95/65
RX Plus – 115/75

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Tuesday September 12th


Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes of Burpees to a 6″ target

Metcon

Metcon (5 Rounds for time)

5 Rounds (Each for time) of:

Row 500/Run 400 (Alternating)

15 Wall Balls 20/14

10 Push Ups

Rest 3 Minutes between rounds

Cash Out

Metcon (No Measure)

Accumulate 3 minutes in a ring support

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Monday September 11th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (10-5-3-1-1-1-3-5-10)

Use the first half of the workout as a warm up and attempt to reach or break your 1, 3, and 5 rep maxes on the second half of the workout.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete a 15 minute AMRAP of:

10 – Thrusters 95/65

10 – Pull Ups

*Each partner completes a full round while the other partner rests. Scale to the heaviest weight you feel you can hold for unbroken rounds.

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Saturday September 9th


Jersey Devil CrossFit – CrossFit

Weightlifting

PC + FS + PJ Complex (E2MOM 12 Minutes (Build to max))

Power Clean + Front Squat + Push Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

5 – Handstand Push Ups

10 – Pull Ups

15 – KB Swings 53/35

Cash Out

Metcon (Weight)

Bring Sally Up, Bring Sally Down (Weighted back squats, you pick weight)

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Friday September 8th


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (3@60%, 3@70%, 3@80%, Max@90%)

Metcon

Metcon (Time)

In teams of 2, partners alternate rounds to complete 7 rounds each of:

7 – Push Press 115/75

7 – Toes To Bar

Cash Out

Metcon (AMRAP – Rounds)

Death by Burpee:

1 burpee in the first minute, 2 burpees in the second minute, 3 burpees in the third minute……..continue for as long as you can complete the required burpees in the given minute.

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