Friday October 20th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (1 Rep Every 90 Seconds X 10)

Build to a heavy single

Metcon

Metcon (Time)

For Time:

10 Clean & Jerk 135/95

400 Meter Run

10 Clean & Jerk 135/95

400 Meter Run

10 Clean & Jerk 135/95

400 Meter Run
Scale to 65% of todays heavy single

Posted in WOD

Wednesday October 18th

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 10 Calorie Row/Bike/Ski

Minute 2: 7 Burpee Box jumps 24/20

Minute 3: Sumo Squat hold

Metcon

Metcon (5 Rounds for time)

Barbara – ‘Lite’

5 Rounds for time of:

10 – Pull Ups

20 – Push Ups

30 – Sit Ups

40 – Air Squats

Rest 2 Minutes between rounds
RX Plus = Barbara

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Posted in WOD

Tuesday October 17th


Jersey Devil CrossFit – CrossFit

Weightlifting

Overhead Squat (5 X 5 Build to 65%)

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Cash Out

Metcon (No Measure)

In teams of 3 complete 30 100′ prowler pushes (10 each) 90/45

Posted in WOD

Monday October 16th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (4 Rounds for time)

4 Rounds (Each for time) of:

400 Meter Run

20 KB Swings 53/35

20 Wall Balls 20/14

Rest 4 Minutes between rounds
Keep intensity high and everything unbroken and as fast as humanly possible. Scale KB’s and Wall balls if you need to. If you think you need to break up the wall balls suck it up and hang on….its only 20 reps and you’ll get a 4 minute rest!

Cash Out

Metcon (No Measure)

3 Sets of:

15 – Bent Over Barbell Rows

15 – GHD Sit Ups
Rest as needed between sets

Posted in WOD

Saturday October 14th


Jersey Devil CrossFit – CrossFit

Metcon (No Measure)

400 Meter Run X 3 (rest 2 minutes between efforts)

400m Run (Time)

Max Effort 400m Run

400m Run (Time)

Max Effort 400m Run

400m Run (Time)

Max Effort 400m Run

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

Posted in WOD

Friday October 13th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5 X 5 @75%+)

If you completed all 5 reps in all 5 Sets at 75%+ last week then add 5-10lbs this week. If you couldn’t complete all 5 sets last week then keep the same weight and attempt again.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

7 Hang Power Clean (115/75)

7 Lateral Bar Hop Burpees

200′ Shuttle Run (50′ X 4)
Rest 3 Minutes then:

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

7 Deadlift (add 30/20 lbs to bar)

7 Lateral Bar hop Burpees

200′ Shuttle Run (50′ X 4)
Be sure to touch the ground with each change of direction on the shuttle runs!

Posted in WOD

Thursday October 12th

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 10 KB Taters

Minute 2: 10 Push Ups

Minute 3: 20 Mountain Climbers

Metcon

Metcon (Time)

4 Rounds for time of:

5 – Squat Cleans (@70-75%)

10 – Ring Dips

15 – Calorie Row/Ski/Bike

Cash Out

Metcon (5 Rounds for reps)

5 Rounds (each for reps) of:

1 Minute of Max Double Unders

1 Minute of Rest

Posted in WOD

Wednesday October 11th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Jerk (5 X 5 @75%+)

If you completed all 5 reps in all 5 Sets at 75%+ last week then add 5lbs this week. If you couldn’t complete all 5 sets last week then keep the same weight and attempt again.

Metcon

Metcon (Time)

5 Rounds for time of:

15 Wall Balls

15 Pull Ups

Rest 1 Minute between rounds
Post total time (including rest)

Cash Out

Metcon (No Measure)

150 Walking Lunges

Posted in WOD

Tuesday October 10th

Jersey Devil CrossFit – CrossFit

Weightlifting

Metcon (No Measure)

5 Sets of:

5-7 Power Cleans (Touch N Go)

Rest 20 Seconds

15-20 Toes to Bar

Rest 20 Seconds

15-20 Push Ups

Rest 3 Minutes
Scale each exercise (up or down) to keep sets difficult but unbroken, and within the rep ranges listed.

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Posted in WOD