Saturday December 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (Find your 1RM)

Metcon

CrossFit Games Open 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Posted in WOD

Friday December 29th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“FAREWELL 2017″

4 Minute AMRAP of:

20 Double Unders

17 KB Swings
Rest 1 minute

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP of:

20 Push Presses 95/65

17 Calorie Row
Rest 1 minute

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP of:

20 Lunges

17 Burpees
Rest 1 minute

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP of:

20 Push Ups

17 Box Jumps

Posted in WOD

Thursday December 28th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (1 Rep E2MOM for 12 Minues)

Warm up prior to starting the EMOM. You should begin the EMOM at least at 75% of your expected 1RM

Metcon

Metcon (Time)

3 Rounds for time of:

15 Power Cleans 135/95

15 Bar Hop Burpees

Cash Out

Metcon (No Measure)

60 Single Arm Overhead Walking Lunges (Kettlebell or Dumbell)
Switch arms every 10 lunges.

Posted in WOD

Wednesday December 27th

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (Find a new 1RM)

Strict press…absolutely no help from the legs or bouncing off the shoulders!

Metcon

Metcon (1 Rounds for time)

Two Sets for time of:

500 Meter Row

30 Wall Ball Shots

15 Toes To Bar

Rest 4 minutes between sets

Cash Out

Metcon (No Measure)

Weighted GHD Hip Extensions.

3 Sets of 15

Posted in WOD

Tuesday December 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (Build to a 1 Rep Max)

Metcon

Metcon (3 Rounds for reps)

3 Sets of:

1 Min Max Pull Ups

1 Min Max Burpees

1 Min Max Box Jump Overs

1 Minute Max Double Unders

Rest 3 Minutes

Posted in WOD

Saturday December 23rd


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: Handstand Hold

Minute 2: Plank Hold

Minute 3: Max Air Squats

Metcon

Metcon (Time)

10 Rounds for time of:

10 Deadlifts 155/115 lbs

10 Ring Push Ups

20 Double Unders

Posted in WOD

Boot Camp December 22nd


Jersey Devil CrossFit – CrossFit Boot Camp

Merry Christmas!!

Metcon

Metcon (Time)

Complete the following to the tune of “12 Days of Christmas”

1 – Ground To Overhead (115/75)

2 – Muscle Ups or Ring Dips

3 – Bar Hop Burpees

4 – Shoulder To Overhead (115/75)

5 – Toes 2 Bar

6 – Pull Ups

7 – Box Jumps (24/20)

8 – Front Rack Rev Lunge (115/75)

9 – Sit Ups

10 – Wall Balls (20/14)

11 – Kettlebell Swings (53/35)

12 – Front Squats (115/75)

Posted in WOD

Friday December 22nd


Jersey Devil CrossFit – CrossFit

Merry Christmas!!

Metcon

Metcon (Time)

Complete the following to the tune of “12 Days of Christmas”

1 – Ground To Overhead (115/75)

2 – Muscle Ups or Ring Dips

3 – Bar Hop Burpees

4 – Shoulder To Overhead (115/75)

5 – Toes 2 Bar

6 – Pull Ups

7 – Box Jumps (24/20)

8 – Front Rack Rev Lunge (115/75)

9 – Sit Ups

10 – Wall Balls (20/14)

11 – Kettlebell Swings (53/35)

12 – Front Squats (115/75)

Posted in WOD

Thursday December 21


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Snatch (3 Reps E2MOM 10 Minutes)

Use the heaviest weight you think you can maintain for all 5 sets.

Metcon

Metcon (Time)

Rowing “Helen”

3 Rounds for time of:

500 Meter Row

21 Kettlebell Swings 53/35

12 Pull Ups

Posted in WOD

Boot Camp December 20th


Jersey Devil CrossFit – CrossFit Boot Camp

Metcon

Metcon (AMRAP – Reps)

On a 12 minute running clock, complete:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks
Scale as needed

Cash Out

Metcon (No Measure)

3 Rounds of:

25 Sit Ups

25 GHD Back Extensions

50 Double Unders

Rest 3-5 minutes between rounds

Posted in WOD