Saturday February 16th


Jersey Devil CrossFit – CrossFit

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
Women’s RX Weight 155lb

Posted in WOD

Friday February 15th


Jersey Devil CrossFit – CrossFit Boot Camp

Metcon

Metcon (Time)

2 Rounds for time of:

30 Back Squats

12 Muscle Ups

60/45 Calorie Row
Sub for Muscle Ups is Burpee Pull Ups or Strict Pull Ups + Dips

Cash Out

Metcon (AMRAP – Reps)

Tabata Sit Ups

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Friday February 15th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

2 Rounds for time of:

30 Back Squats 135/95

12 Muscle Ups

60/45 Calorie Row

Cash Out

Metcon (AMRAP – Reps)

Tabata Sit Ups

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Thursday February 14th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

With a Partner:(one partner works at a time completing a full round). Complete 8 Rounds each of:

3 Hang Squat Cleans (155/115)

5 Strict or Weighted Pull Ups

7 Burpees

Cash Out

Metcon (No Measure)

3 sets of:

20 Dumbell Curls (10 each arm alternating)

15-20 Banded Tricept Push Downs

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Wednesday February 13th

Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Snatch (3 Reps E2MOM 12 Min)

Build

Metcon

Metcon (Time)

5 Rounds for time of:

25 Air Squats

25 Push Ups

25 Walking Lunges

250 Meter Row

Cash Out

Metcon (No Measure)

3 Sets of:

Ski 15 Calories

Bike 15 Calories

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Tuesday February 12th

Jersey Devil CrossFit – CrossFit

Weightlifting

Split Jerk (1-1-1-1-1-1)

Build to max

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP of:

40 Double Unders

20 Single Arm Dumbell Push Presses** 50/35

10 Strict Pull Ups

**For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

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Monday February 11th


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Back Squat (5 X 5 Build to moderate)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

50 Wall Ball

40 Calorie Row

30 Toes To Bar

20 Burpee Box Jump Overs

15 Burpee Pull Ups

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Monday February 11th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5 Build to heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

75 Wall Ball 20/14

60/50 Calorie Row

45 Toes To Bar

30 Burpee Box Jump Overs

15/8 Bar Muscle Ups
Sub for bar muscle ups – strict pull ups

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Saturday February 9th


Jersey Devil CrossFit – CrossFit

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Weightlifting

Metcon

Metcon (AMRAP – Rounds and Reps)

Death By Burpee

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Friday February 8th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (1 Rep EMOM 5 Minutes)

Warm up to around 60% before starting the EMOM and build to heavy

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP of:

2 Deadlift @ 60%

2 Handstand Push Ups

4 Deadlift

4 Handstand Push Ups

6 Deadlift

6 Handstand Push Ups

8 Deadlift

8 Handstand Push Ups

Continue this pattern for the remainder of the AMRAP

Cash Out

Metcon (No Measure)

3 sets of 10:

Dumbell Front Raises

Dumbell Side Raises

Dumbell Bent Over Rows

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