Thursday November 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bent Over Row (4 sets of 15 at a moderate weight)

Super Set with 5-10 Strict Pull Ups or S-L-O-W negatives.

Metcon

Metcon (AMRAP – Rounds)

Every Minute on the Minute for 21 Minutes:

Minute 1: 10 Burpee Box Jump Overs 24/20

Minute 2: 20 Wall Ball 20/14

Minute 3: 12/10 Calorie Row
Attack each minute to complete the reps as quickly as possible. If you do not complete the reps in the given minute move on, and reduce the reps the next time you attempt the failed exercise.

Posted in WOD

Wednesday November 29th

Jersey Devil CrossFit – CrossFit

Weightlifting

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

Build to a 1Rep Max

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner (only one working at a time and completing a full round). Complete a 20 Minute AMRAP of:

30 Double Unders

15 Push Ups

10 Toes To Bar

Posted in WOD

Tuesday November 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean (Clean X 1.1 (E2MOM 20 Min))

Rest 10 seconds between singles. Build to Max

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

5 Ground To Overhead 155/105

10 Bar Hop Burpees

15 C2B Pull Ups

Cash Out

Metcon (Time)

800 Meter Run

Posted in WOD

Monday November 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (Every 90 seconds for 9 Min; 5 TNG Deadlift)

Build each set

Metcon

Metcon (Time)

In Teams of 3 in Station Format:

All must complete task before moving onward.

Station 1: Row 300/250

Station 2: 15 Box Jumps 24/20

Station 3: 20 KB Swings 53/35

X 4 Rounds

Cash Out

Metcon (No Measure)

Superman Extension holds 20 on 10 off for 5 rounds

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Saturday November 25th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5 (Add 5-10 lbs to last weeks weight at 82%))

Metcon

Metcon (Time)

With a partner ( One partner working at a time) complete 5 rounds each of:

250 Meter Row

15 Burpees over the Rower

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Black Friday November 24th


Jersey Devil CrossFit – CrossFit

Metcon

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Women:

Deadlifts – 175#

Box Jumps – 24″

Wall Balls – 14#

Run – 35# Plate

Posted in WOD

Wednesday November 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Bear Complex 5-5-5-5-5

Bear Complex 5-5-5-5-5

Use the heaviest weight you can for each set.

Rest as needed between sets.

This counts as one set:

1. Power Clean

2. Front Squat

3. Push-Press

4. Back Squat

5. Push-Press

Complete five sets for one round. Do 5 rounds total working up to your max. You can rest in between rounds. Do not let go of the bar. If you do, you must restart the round. Post loads completed.

Metcon

Annie (Time)

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

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Tuesday November 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Snatch (3 Reps Every 2 Minutes for 10 Minutes)

Full squat. Build to Max. Hang snatch anywhere from hip to knee

Metcon

Metcon (Time)

12-9-6-3 Rep Rounds of:

Power Snatch 95/65

Bar Hop Burpee

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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Monday November 20th

Jersey Devil CrossFit – CrossFit

Happy Birthday Kyle and Connor!!

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2 complete a 30 Minute AMRAP of the following triplet:

5 Pull Ups

10 Thrusters 75/55

15 Kettlebell Swings 53/35

When the clock starts partner A begins a 400 meter run or 500 meter row while partner B starts the AMRAP of the triplet. When partner A finishes the run/row both partners switch places and partner A picks up the triplet where partner B left off.

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Saturday November 18th


Jersey Devil CrossFit – CrossFit

Metcon

Cindy (AMRAP – Rounds and Reps)

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

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Cash Out

800m Run (Time)

Max Effort 800m Run

Posted in WOD