Monday April 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5 @ 75% or 5-10 lbs heavier than last week)

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

Posted in WOD

Saturday April 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5 X 5 (Build to today 5RM))

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

10 Push Press 95/65

10 KB Swings 53/35

10 Box Jump Overs 24/20

Cash Out

Metcon (No Measure)

100 Walking Lunges

Posted in WOD

Friday April 27th

Jersey Devil CrossFit – CrossFit

Warm-up

EMOM 9 Min: (PU,row,kb) (No Measure)

Minute 1: 6 Strict Pull Ups

Minute 2: 7 Cal Row

Minute 3: 8 KB Swings

Metcon

Metcon (Time)

With a partner complete the following:

1000 Meter Row (500 Each) then:

6 alternating rounds (3 each) of:

10 Toes To Bar

25 Double Unders

10 Thrusters 96/65

Then 800 Meter Run (400 Each)

Cash Out

Metcon (No Measure)

With a partner complete 180 barbell curls.

Partner A completes 30, then Partner B completes 30, then Partner A completes 30, continue on until you reach 180 reps (3 rounds each)…… light weight high rep…feel the burn!

Posted in WOD

Thursday April 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean + 2 Split Jerk (E2MOM 12 Minutes)

Perform 1 Power Clean + 2 Split Jerks

Build to Max

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

9 – Handstand Push Ups

6 – Bar Facing Burpees

3 – Snatches 115/85
Snatch can be a power snatch or squat snatch

Cash Out

Metcon (No Measure)

400 Meter Farmers Carry with a partner 53/35.

Switch as needed

Posted in WOD

Wednesday April 25th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5 X 5 (Build to today’s max))

Metcon

Metcon (7 Rounds for time)

Complete each round as fast as possible:

200 Meter Run

10 KB Swings 53/35

10 Pull Ups

Rest 1 Minute

Posted in WOD

Tuesday April 24th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots 20/14

100 double-unders

50-ft. handstand walk

100 double-unders

50-cal. row

100 double-unders

50-ft. handstand walk

100 double-unders
Scaling options:

Handstand walks can be scaled to 5 Reverse Wall Climbs, or a 30 second handstand hold, or 50′ bear crawl

Double unders scaled to 200 singles

Cash Out

Metcon (No Measure)

400Meter Sandbag Run

Posted in WOD

Monday April 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5 @ 75%)

Metcon

Metcon (Time)

4 Rounds for time of:

25 Pull Ups

5 Cleans 175/125
Scale cleans to roughly 75-80%

Cash Out

Metcon (No Measure)

3 Sets of 15 Sledge Hammer Tire Strikes

Posted in WOD

Saturday April 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM 10 Minutes)

Build to a heavy set of 3

Metcon

Metcon (No Measure)

5 Rounds of:

1 Minute of Box Jumps 24/20

1 Minute of Wall Balls 20/14

1 Minute of Row, Ski, Bike, or Double Unders

Rest 1 Minute

Posted in WOD

Friday April 20th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5@65%, 5@75%, Max@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2 will alternate movements to complete a 24 minute AMRAP of:

3 – Strict Handstand Push Ups

6 – Strict Pull Ups

9 – Toes To Bar

12 – Russian KB Swings 53/35

15 – Calorie Row
Sub for HSPU is heavy dumbell presses

Cash Out

Metcon (No Measure)

In teams of 3 complete 30 Prowler Sprints for time (10 each)

Posted in WOD

Thursday April 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Overhead Squat (3 X 10 @ 70-75%)

Metcon

Metcon (Time)

7 Rounds for time of:

3 – Bar Facing Burpees

6 – Power Snatch 95/65

9 – Ring Push Ups

Cash Out

800m Run (Time)

Max Effort 800m Run

Posted in WOD