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

Saturday January 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (3-3-2-1-3-3)

3@70%

3@80%

2@85%

1@90%

3@85%

3@85%

Metcon

Metcon (Time)

10 Rounds for time of:

10 Deadlift 135/95

10 Ring Push Ups

Cash Out

2k Row (Time)

Max Effort 2k Row

Posted in WOD

Friday January 18th


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (2 Reps E2MOM 12 Minutes)

Build

Metcon

Metcon (Time)

5 Rounds for time of:

10 Handstand Push Ups

6 Hang Squat Cleans 135/95

3 Ring Muscle Ups

Cash Out

Metcon (No Measure)

3 Sets (not for time) of:

15 GHD Sit Ups

1 Minute Farmers Carry 53/35

Posted in WOD

Thursday January 17th


Jersey Devil CrossFit – CrossFit

Buy In

Metcon (No Measure)

3 sets of:

10 Bulgarian Split Squats (per leg)

10 Strict or Weighted Pull Ups

Metcon

Metcon (5 Rounds for time)

5 Rounds (each for time)

250 Meter Row

25 Wall Balls

25 Double Unders

5 Burpee Box Jump Overs

Rest 3 Minutes Between Rounds or do with a partner for time with one working and one resting

Posted in WOD

Wednesday January 16th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (6-4-2-6-4-2 E2MOM)

Each set of the second wave should be 10-15lbs heavier than the first wave

Metcon

Metcon (Time)

3 Rounds For Time:

20 Pull Ups

40 Kettlebell Swings 53/35

Cash Out

Metcon (No Measure)

Tabata Russian Twists (kettlebell)
8 Rounds of 20 seconds on, 10 seconds off. You pick the weight.

Posted in WOD

Tuesday January 15th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3 Minutes between sets)

3@70%

3@80%

2@85%

1@90%

3@85%

3@85%

Metcon

Metcon (Time)

For Time:

30 Toes To Bar

40 Dumbell Snatch 50/35

50 Dumbell Box Step Overs 50/35

40 Dumbell Snatch 50/35

30 Toes To Bar
Box Step Overs are with a single dumbell

Posted in WOD

Monday January 14th


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (5 X 5 (Build to Max))

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

15 Push Press 95/65

15 Deadlift 95/65

30 Double Unders

Cash Out

Metcon (AMRAP – Reps)

2 Minute AMRAP of:

Burpees

Posted in WOD

Saturday January 12th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5 X 5 (Same weight across all sets))

Increase 5-10 lbs from 1/2 workout

Metcon

Metcon (Time)

For Time:

100 Double Unders

50 Wall Ball 20/14

25 C2B Pull Ups

100 Double Unders

35 Wall Balls

15 C2B Pull Ups

Cash Out

Metcon (No Measure)

3 Sets of:

15 GHD Sit Ups

15 GHD Back Extensions

Posted in WOD