Monday December 31st Goodbye “2018”


Jersey Devil CrossFit – CrossFit

Buy In

Metcon (Time)

2018 Meter Row for time

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

20 Double Unders

18 Wall Balls

Rest 5 Minutes Then

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

20 Box Jumps 24/20

18 Push Ups

Rest 5 minutes Then

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

20 Walking Lunges

18 Toes To Bar

Posted in WOD

Saturday December 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5 Same weight across all 5 sets)

4 second descent and 2 second pause at bottom

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

15 Hang Power Clean 95/65

10 Front Squats

5 Strict Pull Ups

Posted in WOD

Boot Camp December 28th


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Clean and Jerk (3 Reps E2MOM 12 Minutes)

Power Clean + Push Jerk

Build to moderate

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

6 Handstand Push Ups

9 Deadlift

30 Double Unders

Posted in WOD

Friday December 28th

Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (3 Reps E2MOM 12 Minutes)

Power Clean OK

Build to max

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

6 Handstand Push Ups

9 Deadlift 185/135

30 Double Unders

Posted in WOD

Thursday December 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (Build to a 3 Rep Max)

Metcon

Metcon (Time)

10 -1 C2B Pull Ups

1-10 Burpee Box Jump Overs 24/20
10 C2B Pull Ups, 1 Burpee Box Jump Over, 9 C2B Pull Ups, 2 Burpee Box Jump Overs, 8 C2B Pull Ups, 3 Burpee Box Jump Overs……

Cash Out

Metcon (10 Rounds for time)

10 Rounds of:

100 Meter Row all out

Rest as needed

Posted in WOD

Wednesday December 26th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 12 Calorie Row

Minute 2: 40 Double Unders

Minute 3: 12 Burpees

Metcon (AMRAP – Rounds and Reps)

Death By Thruster 95/65.

1 Thruster in the first minute, 2 Thrusters in the second minute, 3 Thrusters in the third minute….. continue on until you fail to complete the required number of Thrusters in the appropriate minute.

Cash Out

Metcon (AMRAP – Reps)

Tabata Sit Ups

8 Rounds of 20 seconds of work and 10 seconds of rest.

Posted in WOD

Monday December 24th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

With a partner complete the following with a 24:00 Clock:

0:00 to 4:00

AMRAP Clean and Jerks @ 65% (one partner working at a time)

4:00 to 24:00

Partner A does a 500 Meter Row or 400 Meter Run or 40 Calorie Bike or 40 Calorie Ski

Partner B does an AMRAP of Cindy

When partner A finishes switch and pick up the AMRAP of Cindy where Partner B left off.

Team score is total Clean and Jerks plus completed rounds of Cindy

Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Posted in WOD

Saturday December 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5 X 5 Build)

Metcon

Metcon (8 Rounds for time)

8 Rounds (each for time) of:

300 Meter Row

7 Burpees Over the Erg

Rest 2 Minutes

Posted in WOD

Friday December 21st

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

Complete the following to the tune of “12 Days of Christmas”

1 – Ground To Overhead (115/75)

2 – Muscle Ups or Ring Dips

3 – Bar Hop Burpees

4 – Shoulder To Overhead (115/75)

5 – Toes 2 Bar

6 – Pull Ups

7 – Box Jumps (24/20)

8 – Front Rack Rev Lunge (115/75)

9 – Sit Ups

10 – Wall Balls (20/14)

11 – Kettlebell Swings (53/35)

12 – Front Squats (115/75)

Posted in WOD

Thursday December 20th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (1-1-1-1-1-1)

Build to todays 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

6 Deadlifts (225/155 lbs)

12 Box Jump-Overs (24″/20″)

Posted in WOD