Friday January 19th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bulgarian Split Squat (3 Sets of 10 Reps (per leg))

http://youtu.be/1CvEs-TOIKM
Use dumbells and increase weight each set

Metcon

Metcon (Time)

For Time:

21-15-9 Rep Rounds Of:

Thrusters 95/65

Toes To Bar

Cash Out

1000m Row (Time)

Max Effort 1000m Row

Posted in WOD

Thursday January 18th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (1 Rep EMOM 10 Min @ 85% 1RM)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

5 Deadlift 225/135

10 Wall Ball 20/14

15 Bar Hop Burpees

Metcon

Posted in WOD

Wednesday January 17th

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

Not Quite “Angie”

10 Rounds for time of:

10 Pull Ups

10 Push Ups

10 Sit Ups Abmat

10 Air Squats

RX Plus:

Chest to bar pull ups

Handstand push ups

GHD Sit Ups

Pistols

Posted in WOD

Tuesday January 16th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3 X 8 (Add 5-10lbs to last weeks weights))

Metcon

Metcon (Time)

5 Rounds for time of:

4 Bar or Ring Muscle Ups

8 Sumo Deadlift High Pulls 95/65

16 Box Jumps 24/20
Sub for muscle ups is burpee pull ups

Cash Out

Metcon (No Measure)

3 Sets of 25 GHD Sit Ups

Rest as needed between sets

Posted in WOD

Monday January 15th`


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

With a partner (only one working at time and completing a full round) complete 8 rounds each of:

250 Meter Row

5 Power Cleans 135/95

10 Shoulder to Overhead 135/95

RX Plus 155/105

Posted in WOD

Saturday January 13th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

40-30-20-10 Rep Rounds of:

Double Unders

Kettlebell Swings 53/35

Abmat Sit Ups

Cash Out

Metcon (AMRAP – Rounds)

Death by Pull Ups:

1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute…… and so on until failure.

Posted in WOD

Friday January 12th


Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

2 Rounds of:

Row 250

Bike 10 Cal

Ski 250

Metcon

Metcon (AMRAP – Rounds)

EMOM 20 Minutes:

Minute 1: 6 Burpee Box Jump Overs 24/20

Minute 2: 10 Power Snatch 95/65

Minute 3: 14 Wall Ball 20/14

Minute 4: 12/10 Calorie Row
Post completed rounds RX’d

Posted in WOD

Thursday January 11th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (3 Sets of 8 Reps (Rest as needed between sets))

Choose a weight that will make your last 2 reps of each set extremely difficult

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

9 Thrusters 95/65

35 Double Unders

Posted in WOD

Wednesday January 10th


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (1 Rep EMOM 10 Minutes (Build to Max))

Metcon

Metcon (Time)

8 Rounds for time of:

3 – Handstand Push Ups

6 – Deadlifts 225/155

12 – Pull Ups
Sub for handstand push ups is bar facing burpees

Posted in WOD

Tuesday January 9th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3 Sets of 8)

Select a weight that will make your final 2 reps of each set extremely difficult

Metcon

Metcon (Time)

For Time:

500 Meter Row

50 Box Jumps 24/20

50 Toes To Bar

50 Push Ups

500 Meter Row

Posted in WOD