Thursday January 31st


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 25 Minutes:

Minute 1: 10 Burpee Box Jump Overs

Minute 2: 15 Toes To Bar

Minute 3: 12/10 Calorie Row

Minute 4: 25 Push Ups

Minute 5: 30 Air Squats

Cash Out

Metcon (Time)

100 Double Unders for time

Posted in WOD

Wednesday January 30th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5-3-1-5-3-1)

Suggested percentages

5@80%

3@85%

1@90%

5@85%

3@90%

1@95%

These are just suggested percentages, obviously if you’re not feeling it then adjust.

Metcon

Metcon (Time)

21-15-9

Dumbell Thrusters

Pull Ups
I’m not even going to attach a Rx’d weight to this. Obviously if it were an open workout it would be 50/35…. and that would be cruel. Pick the heaviest weight you think you can complete the first round unbroken and give it hell.

Cash Out

Metcon (No Measure)

With a Partner complete:

25 Overhead Passes (each) 20/14lb Wall Ball

50 Side Passes (25 Left, 25 Right)

25 Underhand Passes (each – facing your partner)

Stand at least 10′ apart. If it seemed too easy do it again!

Posted in WOD

Tuesday January 29th

Jersey Devil CrossFit – CrossFit

Weightlifting

Power Snatch (1 Rep EMOM 10 Min @ 90%)

Metcon

Metcon (3 Rounds for time)

3 Rounds each for time of:

15 Calorie Row

15 Push Jerks 95/65

5 Bar Muscle Ups

10 Squat Snatch 95/65

15 Calorie Row

Rest 2 Minutes between rounds

RX Plus – 115/80

Cash Out

Metcon (No Measure)

3 sets of:

10 – Strict Toes To Bar

Max Superman Hold

Posted in WOD

Monday January 28th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

In a 5 Minute Window:

50 Wall Balls 20/14

Then in the remaining time AMRAP of:

12 Deadlifts 155-185 / 95-135 (Light

12 Bar Facing Burpees
Rest 5 Minutes Then…

Metcon (AMRAP – Rounds and Reps)

In a 5 Minute Window:

35 Wall Balls 20/14

Then in remaining time AMRAP of:

9 Deadlifts 185-225 / 115-155 (Moderate)

9 Bar Facing Burpees
Rest 5 Minutes Then…

Metcon (AMRAP – Rounds and Reps)

In a 5 Minute Window:

20 Wall Balls 20/14

Then in remaining time AMRAP of:

6 Deadlifts 225-275 / 135-185 (Heavy)

6 Bar Facing Burpees

Posted in WOD

Saturday January 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Lifters choice (5 X 5 )

Pick any lift that you haven’t done in a while
Build in weight to a heavy set of 5

Metcon

Metcon (Time)

For time and as strict as possible:

10 Pull Ups

20 Push Ups

30 Air Squats

1000 Meter Row

15 Pull Ups

30 Push Ups

45 Squats

500 Meter Row

20 Pull Ups

40 Push Ups

60 Squats

250 Meter Row

Posted in WOD

Friday January 25th

Jersey Devil CrossFit – CrossFit

Weightlifting

Push Jerk (5-5-5-5-5)

Build to a heavy set of 5 (touch-n-go)

Metcon

Metcon (No Measure)

Dumbell Circuit (30s on 30s off) 5 Rounds – 30 Min:

1. Alternating Power Snatch

2. Front Rack Walking Lunges

3. Push Press L Arm

4. Hang Squat Clean

5. Push Press R Arm

6. Front Plank

Men – 50lbs

Women – 35lbs

Posted in WOD

Thursday January 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (1 Rep E2MOM 12 Minutes)

Build to heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP Of:

7 Hang Power Clean 135/95

7 Bar Hop Burpees

50 Double Unders

Cash Out

Metcon (No Measure)

3 Sets of:

15 Barbell Roll Outs

15 GHD Back Extensions

Posted in WOD

Wednesday January 23rd

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (8-6-4-3-3-3)

Build to a heavy set of 3

Metcon

Metcon (AMRAP – Reps)

In a 15 minute window

30 wallball

15 T2B

20 WB

15 T2B

10 WB

15 T2B

Then max ring mu.
Ring MU sub – Burpee pull up

Score = MU/Burpee pull up

Cash Out

Single arm ring plank (3 x max time (per arm))

3 sets for max time holding a single arm ring side plank

Posted in WOD

Tuesday January 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5-3-2-1-1-1)

Build to a heavy single

Metcon

Metcon (3 Rounds for time)

3 Rounds (each for time) of:

20/15 Calorie Row

15 Deadlifts 225/155

20/15 Calorie Row

Rest 3 minutes between rounds.

Cash Out

Ring Dips (Max reps in 2 minutes)

Posted in WOD

Monday January 21st


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP OF:

15 Box Jumps 24/20

15 Push Press 95/65
Rest 2 minutes then:

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

5 Devil Presses 50/35

15 Air Squats
Rest 2 minutes then:

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

10 Pull Ups

15 Push Ups

Posted in WOD