Wednesday October 31st


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

Row 1000 Meters – Steady Pace

Metcon

Metcon (3 Rounds for reps)

3 Minute AMRAP of:

5 Deadlifts 185/135

100 Meter Sprint

*Perform this AMRAP a total of 3 separate times. Rest 5 minutes between each.

Cash Out

Metcon (Time)

200 Double Unders for time

Posted in WOD

Tuesday October 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5-5-5-5-5-5)

Build to a 5RM

Metcon

Metcon (Time)

For time:

70 Burpees

60 Sit-up (Abmat)

50 Kettlebell Swings 53/35

40 Pull-ups

30 Handstand Push Ups

Cash Out

Metcon (No Measure)

5 – 10 Calorie Air Assault Sprints

2:1 Rest Work Ratio

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Monday October 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean (3 Reps E2MOM 12 Minutes (Build to Max))

Metcon

Metcon (AMRAP – Reps)

12 Minute Ladder:

3 Thrusters 75/45

3 Toes 2 Bar

3 Calorie Row

6 Thrusters

6 Toes 2 Bar

6 Calorie Row

9 Thrusters

9 Toes 2 Bar

9 Calorie Row……Continue adding 3 reps per round.

Posted in WOD

Saturday October 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5 X 5 @ 90% of your 5 rep max from last week.)

Metcon

Metcon (Time)

40-30-20-10 reps, for time of:

Wall Ball, 20/14 lbs

Box Jump, 24/20 in

Kettlebell Swing 53/35

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Friday October 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5@65, 4@75, 3@80, 2@85, 1@90, 10@70-80%)

Metcon

Metcon (No Measure)

Every 3 Minutes for 15 Minutes:

12 Burpee Box Jump Overs

20 Walking Lunges 50/35

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Thursday October 25th

Jersey Devil CrossFit – CrossFit

Weightlifting

HH,MT,F (E2MOM 12 Minutes)

3 Position Snatch:

High Hang

Mid Thigh

Floor
Moderate weight – keep form as clean as possible

Metcon

Metcon (Time)

For time:

40/30 Cal Row

30 Power Snatch 95/65

20 Toes To Bar
RX Plus 115/75

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Wednesday October 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5 reps E2MOM 10 Minutes)

Build to heavy

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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Tuesday October 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

PC + SJ (Every 90 Seconds for 9 Minutes (6 Sets) @85% 1RM)

1 – Power Clean + 1 – Split Jerk

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

60 sec Wallballs 20/14

60 sec Alternating Dumbbell Snatches @ 40-50/25-35#

60 sec Cal Row

60 sec Rest

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Monday October 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (3-3-3-3-3-3-3)

Slowly build to a 3 Rep Max

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

55 Double Unders

15 Pull Ups

5 Hang Squat Cleans 135/95
RX Plus – 155/105, and C2B Pull Ups

Posted in WOD

Saturday October 20th


Jersey Devil CrossFit – CrossFit

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Posted in WOD