Friday October 19th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds)

E2MOM 14 Minutes:

8 Burpee Box Jump Overs 24/20

8 Hang Power Snatch 75/55

8 Thrusters 75/55
RX Plus 95/65

If you fail to complete all the reps in any 2 minute period complete the 14 minutes as an AMRAP and log your completed rx rounds as your score.

Cash Out

Metcon (No Measure)

With a partner complete a 400 meter farmers carry 53/35 or sandbag carry switching with your partner as needed

Posted in WOD

Thursday October 18th


Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (In 6 Sets Build to a 1RM)

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets.

Metcon

Metcon (Time)

“Rowing Helen”

3 Rounds for time of:

500 Meter Row

21 KB Swings 53/35

12 Pull Ups

Posted in WOD

Wednesday October 17th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5)

Build to a 5 Rep Max

Metcon

Metcon (Time)

15-12-9-6-3 Rep rounds of:

Push Press 115/75

*Before each round of push presses do 14 Front Rack Reverse Lunges

Cash Out

Metcon (Time)

75 Abmat Sit Ups for time

Posted in WOD

Tuesday October 16th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5 Sets of 5 Reps)

Build to a 5 rep max

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

40 Double Unders

30 Air Squats

20 Push Ups

10 Deadlifts 225/155

Cash Out

Metcon (No Measure)

100′ Waiters Walk X 3 Per Arm (53/35 KB or 50/35 DB)

Posted in WOD

Boot Camp October 15th


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Power Clean (1 Rep Every 90 Seconds for 9 Minutes (6 Sets))

OR if you are fairly new to power cleans, do 3 reps every 90 seconds for 9 minutes at a lighter weight

Metcon

Metcon (Time)

For Time:

50 Wall Ball 20/14

50 Pull Ups

35 Wall Ball

35 Pull Ups

20 Wall Ball

20 Pull Ups

Posted in WOD

Monday October 15th


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (1 Rep Every 90 Seconds for 9 Minutes (6 Sets))

Build to todays max

Metcon

Metcon (Time)

For Time:

50 Wall Ball 20/14

50 Pull Ups

35 Wall Ball

35 Pull Ups

20 Wall Ball

20 Pull Ups

Posted in WOD

Saturday October 13th

Jersey Devil CrossFit – CrossFit

Buy In

2k Row (Time)

Max Effort 2k Row
OR

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 Pull Ups

10 Deadlift 135/95

15 Box Jumps 24/20

Posted in WOD

Boot Camp October 12th


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Shoulder Press (5 x 5 (work up to a heavy 5))

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

20 Back Squat

15 Toes To Bar

20 Back Squat

15 Handstand Push Ups

20 Back Squat

15 Burpee Pull Ups
Scaling Options:

Hanging Knee Raises

Hand Release Push Ups

Posted in WOD

Friday October 12th

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (8@65%, 5@75%, 3@85%, 1@95%, 1@100+%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

30 Back Squat 115/85

20 Toes To Bar

30 Back Squat 115/85

20 Handstand Push Ups

30 Back Squat 115/85

15/10 Ring Muscle Ups
Scaling Options:

Hanging Knee Raises

Hand Release Push Ups

Pull Ups

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Thursday October 11th


Jersey Devil CrossFit – CrossFit

Weightlifting

Drop Snatch (3 Reps E2MOM 10 Minutes)

Build to max

Metcon

Metcon (Time)

With a Partner:

Three Rounds for time of:

Partner A rows 500 Meters while Partner B performs 30 Walking lunges with KB or DB and then keeps KB’s/DB’s in overhead, front rack or farmers carry hold for the duration of Partner A’s Row

Then:

Partner B rows 500 Meters while Partner A performs 30 Walking lunges with KB or DB and then keeps KB’s/DB’s in overhead, front rack or farmers carry hold for the duration of Partner B’s Row

Cash Out

Metcon (No Measure)

Run 800 Meters

or

5-10 Calorie Sprints on Assault Bike (rest as needed)

Posted in WOD