Wednesday April 18th

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (3 X 10 @ 70-75% 1RM)

Metcon

Metcon (Time)

For time:

400 Meter Run

21 Toes To Bar

15 Front Squat (95/65)

400 Meter Run

18 Toes To Bar

12 Front Squat (115/80)

400 Meter Run

15 Toes To Bar

9 Front Squat (135/95)
RX Plus – 115/80, 135/95, 155/115

Cash Out

Metcon (No Measure)

100′ Waiters Walk (length of building) 50/35

Use dumbells or kettlebells and scale as needed

Perform one for each arm then rest 1 minute before you repeat for a total of 4 sets.

Posted in WOD

Tuesday April 17th

Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (1 Rep E2MOM 12 Minutes )

“Power” Clean and Split Jerk. Build to a heavy single (not necessarily a 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

5 Bar or Ring Muscle Ups

10 Clean and Jerk (@60% of todays heavy single)

50 Double Unders
Sub for muscle up is burpee pull up

Cash Out

Metcon (No Measure)

Medicine Ball Side Throws (With partner or against wall)

3 Sets of 10 (each side)

Rest as needed between sets

Posted in WOD

Monday April 16th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3 X 10 @ 70-75% (Add 5-10lbs from last week))

Superset each with 5 Weighted Pull Ups

Metcon

Metcon (Time)

For Time:

21-15-9 Rep Rounds of:

Calorie Row

Wall Balls

Burpee Box Jumps

Cash Out

Metcon (No Measure)

3 Sets of:

15 Barbell Bent Over Rows

10 Barbell Overhead Walking Lunges
Rest as needed between sets

Posted in WOD

Saturday April 14th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (3 Sets of 10 Reps @ 70-75%)

Superset each set with 10 Supine Ring Rows (as horizontal as possible)

Metcon

Metcon (Time)

3 Rounds for time of:

500 Meter Row

21 Push Press 95/65

400 Meter Run

Posted in WOD

Friday April 13th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Do each AMRAP with a partner (each completing a full round).

8 Minute AMRAP of:

8 – Deadlift 225/155

8 – Chest To Bar Pull Ups
Rest 4 Minutes Then:

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

8 – Burpee Box Jump Overs 24/20

8 – Ring Dips
Rest 4 Minutes Then:

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

8 – Ground to Overhead 135/95

8 – Toes To Bar

Cash Out

Metcon (No Measure)

400 Meter Sled Pull 90/45

Posted in WOD

Thursday April 12th

Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch (1 Rep EMOM 10 Min @ 75%)

Scaled:

EMOM 10 Min

1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Overhead Squat

Metcon

Metcon (3 Rounds for time)

3 Rounds Each for Time of:

250 Meter Row

10 KB Swings 53/35

10 Burpees

10 KB Swings

10 Burpees

10 KB Swings

250 Meter Row

Rest 12 Minutes between rounds. These should be max effort rounds.

Cash Out

Metcon (No Measure)

3 Sets (Not for time of):

20 – Standing Dumbell Curls (10 each arm – alternating)

20 – Banded Tricep Extensions

Posted in WOD

Wednesday April 11th


Jersey Devil CrossFit – CrossFit

Weightlifting

Metcon (No Measure)

3 Sets of:

10 – Bottoms Up Kettlebell Press (each arm)

10 – Weighted Bulgarian Split Squat (each leg)

Rest as needed between sets

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

30 Box Jumps

30 Wall Balls 20/14

Posted in WOD

Tuesday April 10th


Jersey Devil CrossFit – CrossFit

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Cash Out

Annie (Time)

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

Posted in WOD

Monday April 9th


Jersey Devil CrossFit – CrossFit

Weightlifting

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

Use the same weight across all 3 sets. If you fail to get 10 reps in all 3 sets record your weight and attempt again next week. If you get all reps in all 3 sets record your weight and increase 5-10 lbs next week.

Metcon

Metcon (No Measure)

EMOM 24 Minutes:

Minute 1: 200/150 Meter Row

Minute 2: 15 KB Swings 53/35

Minute 3: 10 Dumbell Thrusters 50/35

Minute 4: 12 Ring Dips
Sub for ring dips is push ups.

Posted in WOD

Saturday April 7th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5@75%, 3@85%, 1@95%, 1@100+%)

Do at least 3 warm up sets to build to 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 3 complete a 15 Minute AMRAP of:

250 Meter Row

20 Alternating Dumbell Snatch (50/35)

Begin the amrap with one person on the rower, one person doing dumbell snatches and one person resting. Rotate when both the row and snatch reps are complete.

Cash Out

Metcon (3 Rounds for reps)

Do 3 sets of max reps Toes 2 Bar. Rest 2-3 minutes between sets.
Scaled – Hanging Knee Raises

Posted in WOD