Thursday February 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3 Reps @ 50, 60, 70, 80, and 90%)

Metcon

Metcon (No Measure)

EMOM 20 Minutes:

Minute 1: 12/10 Calorie Row

Minute 2: 40 Double Unders

Minute 3: 15 Box Jumps

Minute 4: 20 OH Walking Lunges 45/25 Plate

Minute 5: 15 Toes To Bar
Scale reps as needed

Posted in WOD

Wednesday February 27th


Jersey Devil CrossFit – CrossFit Boot Camp

EMOM

Metcon (No Measure)

Every Minute on the Minute for 9 Minutes:

Minute 1 – 2 Wall Walk Ups

Minute 2 – 8 Cal Row

Minute 3 – 30 Double Unders
scale for wall walk ups is box walk ins or inchworms

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete a 17 minute AMRAP of:

5 Burpee Box Jump Overs

7 Kettlebell Swings

9 Pull Ups
One partner working at a time completing a full round.

Posted in WOD

Wednesday February 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5 X 5 Build to Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete a 20 minute AMRAP of:

5 Burpee Box Jump Overs 24/20

7 Kettlebell Swings 53/35

9 Pull Ups
One partner working at a time completing a full round.

Posted in WOD

Tuesday February 26th

Jersey Devil CrossFit – CrossFit

Weightlifting

2PC + SJ (Every 1:30 for 7 Rounds)

2 Power Clean + 1 Split Jerk
Build

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
To spice this one up a little bit try it with Alternating Dumbell Snatches 50/35

Cash Out

Metcon (No Measure)

30′ Handstand Walk X 4
Scale with Reverse Wall Climbs (5 Per Round)

Posted in WOD

Monday February 25th


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Back Rack Lunge (5 X 5 (Per leg alternating) Build)

Or Weighted box step ups

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Posted in WOD

Monday February 25th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Rack Lunge (5 X 5 (Per leg alternating) Build)

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Posted in WOD

Saturday February 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (EMOM 12 Minutes)

Odd minutes: 3 Deadlift (Heavy)

Even minutes: 30 second HS Hold

Metcon

Metcon (Time)

3 Rounds for time of:

15 Clean And Jerk 135/95

15 Bar Hop Burpees

Posted in WOD

Friday February 22nd


Jersey Devil CrossFit – CrossFit Boot Camp

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Posted in WOD

Friday February 22nd


Jersey Devil CrossFit – CrossFit

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Posted in WOD

Thursday February 21st


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

With a partner complete the following for time (1 partner working at a time):

100 KB Swings 53/35

500 Meter Row

100 Barbell Thrusters 45/35

500 Meter Row

100 Pull Ups

500 Meter Row

100 Barbell Thrusters

500 Meter Row

100 KB Swings

Cash Out

Metcon (Weight)

3 Sets of 15 Reps:

Romanian Deadlift (Moderate Weight)

Posted in WOD