Saturday September 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (3-3-3-3-3-3)

Build in weight to todays heavy set of 3

Metcon

Metcon (Time)

8 Rounds for time of:

10 Burpees

15 Jumping Alternating Lunges

20 Double Unders

1 – Shuttle Run 5-10-15-20 Yard

Rest 1:30 Between Rounds

Posted in WOD

Friday September 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (5@55%, 5@65%, 5@75%, Max@85%)

Metcon

Metcon (Time)

15 Minute AMRAP of:

10 Thrusters 75/55

10 Ring Push Ups or Push Ups

10 Box Jump Overs

Cash Out

Metcon (AMRAP – Rounds and Reps)

Death By:

Muscle Ups or Burpee Pull Ups

Posted in WOD

Thursday September 27th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

For time:

400 Meter Run

10 Bar Hop Burpees

15 Pull Ups

20 Overhead Squats 95/65

15 Pull Ups

10 Bar Hop Burpees

400 Meter Run

Cash Out

Metcon (Time)

10-20-30-40-50-40-30-20-10

Unbroken Double Unders

Posted in WOD

Wednesday September 26th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5@55, 5@65, 5@75, Max@85)

Metcon

Metcon (Time)

4 Rounds for time of:

50 Air Squats

20/16 Cal Row

9 Hang Power Clean 135/95

Cash Out

Metcon (No Measure)

400 Meter Farmers Carry 53/35

Rest as needed

Posted in WOD

Tuesday September 25th

Jersey Devil CrossFit – CrossFit

Weightlifting

HHS,LHS,S (EMOM 5 Minutes)

1 High Hang Snatch + 1 Low Hang Snatch + 1 Snatch

Snatch (Every 2 Minutes for 10 Minutes (5 Sets))

Build in weight to todays max

Metcon

Metcon (Time)

12 Rounds for time of:

4 Strict Pull Ups

3 Strict Handstand Push Ups

2 Strict Ring Dips
Scale this to complete each round unbroken. Pull Ups can be assisted or ring rows, HS push ups can be dumbell or barbell presses, ring dips can be scaled with bands, box or bench dips. This workout is listed ‘for time’ but your time really doesn’t matter as much as the quality of the reps performed. No shitty reps.

Cash Out

Metcon (Time)

30 Calories for time:

Bike, Ski, or Row

Posted in WOD

Monday September 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5@55%, 5@65%, 5@75%, Max@85%)

Metcon

Metcon (Time)

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:

15 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

5 Burpee Box Jump-Overs (24″/20″)

Cash Out

Metcon (Time)

50 Russian Kettlebell Swings for time (Heavy)

Posted in WOD

Saturday September 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (8@60%, 5@75%, 3@85%, 1@95%, 1@100+%)

Metcon

Metcon (Time)

5 rounds for time of:

50 double-unders (each)

50-ft. synchronized overhead lunge

M 50-lb. dumbbell

F 35-lb. dumbbell

Scaled:

M 35-lb. dumbbell

F 20-lb. dumbbell

Time cap: 15 minutes

Tiebreak: None

Posted in WOD

Friday September 21st

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

Team Series Event 2

Complete as many reps as possible in 7 minutes following this pattern:

20 squat cleans, 135 / 95 lb.

20 squat cleans, 185 / 125 lb.

20 squat cleans, 225 / 155 lb.

Scaled Option

Complete as many reps as possible in 7 minutes following this pattern:

20 squat cleans, 95 / 65 lb.

20 squat cleans, 135 / 95 lb.

20 squat cleans, 155 / 105 lb.

Newer athletes may want to further reduce the loading. The first load should be easy. The second load should be harder, but you should be able to complete the 20 reps in 2-3 minutes. The final load should be heavy for you but doable.

Cash Out

Metcon (No Measure)

3 rounds of:

3 Reverse Wall Climbs

100 Meter Farmers Carry 53/35

Rest as needed between rounds

Posted in WOD

Thursday September 20th 2018


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

2018 Team Series Event 3

21-15-9 Reps of:

Pull Ups

Deadlifts 225/155
If done with a partner all reps must be synchronized

Metcon

Metcon (AMRAP – Reps)

2018 Team Series Event 1

7 Minute AMRAP of:

Bar Facing Burpees

Posted in WOD

Wednesday September 19th


Jersey Devil CrossFit – CrossFit

Metcon

Weightlifting

Shoulder Press (3-3-3-3-3-3)

Build to a 3RM

Metcon (Time)

10 rounds for time of:

10 back squats

100-m sprint

Rest 30 seconds after each round

Men: 135 lb.

Women: 95 lb.

Posted in WOD