Wednesday July 18th


Jersey Devil CrossFit – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

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Monday July 16th


Jersey Devil CrossFit – CrossFit

It’s Ladies week at JDCF! There will be a different ‘Girls’ workout each day this week. There won’t be any weightlifting or accessory work listed, just the “workout of the day”. Warm up thoroughly and hit it as hard as possible and try to get a PR! If you have anything left in the tank after the workout feel free to pick your own weightlifting or accessory work to fill in the hour.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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Saturday July 14th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 5 Tire Flips

Minute 2: 15 Sledge Hammer Strikes

Minute 3: 7 Ring Rows + 7 Push Ups

Metcon

Metcon (Time)

4 Rounds for time of:

15 Back Squats 135/95

15 Pull Ups

400 Meter Run
Back squats must be taken from the ground.

Cash Out

Metcon (No Measure)

3 Sets (not for time of)

15 GHD Sit Ups

15 GHD Back Extensions

Rest as needed between rounds

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Friday July 13th


Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (5 X 5 Build to Max)

Metcon

Metcon (Time)

4 Rounds for time of:

20 Walking Lunges

50 Sit Ups

20 DB/KB Snatches 45/25 (10 each arm)

50 Double Unders

Cash Out

Metcon (Time)

Row, Bike and Ski 25 Calories each in any order you like.

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Thursday July 12th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

3 Handstand Push Ups

3 Cleans 115/75

6 Handstand Push Ups

6 Cleans 115/75

9 Handstand Push Ups

9 Cleans 115/75

12 Handstand Push Ups

12 Cleans 115/75

15 Handstand Push Ups

15 Cleans 115/75……..continue adding 3 reps per round for the remainder of the AMRAP.
Scale the handstand push ups with dumbell push presses.

Cash Out

Metcon (No Measure)

In teams of 3 or 4 complete 10 (each) 100′ prowler sprints 135/95

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Wednesday July 11th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Minute 1: 5 Deadlift@65% + 5 Tall Box Jumps

Minute 2: 100 Meter Run

Minute 3: 12/10 Calorie Row

Minute 4: 35 Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete the following for 20 minutes:

Partner A:

AMRAP of:

5 Pull Ups

10 Push Ups

15 Air Squats

Partner B:

400 Meter Run

When partner B completes the 400 meter run partners switch places and partner B picks up the amrap and partner A runs 400 meters.

Post completed rounds and reps of the AMRAP

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Tuesday July 10th

Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (1 Rep E2MOM 12 Minutes)

Start at around 65% and build to max

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Posted in WOD