Saturday March 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bear Complex (EMOM 10 Minutes (135/95))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

7 Rounds for time of:

10 Wall Balls

10 Pull Ups

Cash Out

Metcon (Time)

50 Russian Kettlebell Swings for time 53/35

Posted in WOD

Friday March 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (In 3-5 sets warm up and build to a heavy single)

Metcon

Metcon (Time)

For Time:

400 Meter Run then,

3 Rounds of:

8 Deadlifts 185/135

8 Bar Hop Burpees
Rest 5 Minutes then

Metcon (Time)

400 Meter Run then,

3 Rounds of:

6 Deadlifts 225/155

6 Bar Hop Burpees
Rest 3 Minutes Then

Metcon (Time)

400 Meter Run then,

3 Rounds of:

4 Deadlifts 245/165

4 Bar Hop Burpees

Posted in WOD

Thursday March 28th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Minute 1: 3 Snatch 65-75%

Minute 2: 5 Barbell Roll Outs

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3 Muscle Ups (Bar or Ring)

6 Handstand Push Ups

12 Box Jumps

Posted in WOD

Wednesday March 27th


Jersey Devil CrossFit – CrossFit Boot Camp

EMOM

Metcon (No Measure)

Every Minute on the Minute for 9 Minutes:

Minute 1 – 8 Front Squats

Minute 2 – 12 KB Swings

Minute 3 – 8 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

30 Double Unders

10 Power Clean (Moderate Weight)

100 Meter Run

10 Toes To Bar

Cash Out

Metcon (Time)

Three attempts at a max handstand hold.

Posted in WOD

Wednesday March 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

PC+HSC (Every 90 seconds for 9 MInutes (6 Rounds))

1 Power Clean + 1 Hang Squat Clean
Build to max

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

30 Double Unders

10 Power Clean 115/85

100 Meter Run

10 Toes To Bar

Cash Out

Metcon (Distance)

Three attempts at a max distance handstand walk

Posted in WOD

Tuesday March 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5@65%. 5@75%, Max@85%)

Do at least 3 warm up sets of 5-10 reps to build to your first work set at 65%

Metcon

Metcon (5 Rounds for time)

Every 4 Minutes for 20 Minutes (5 Sets each for time):

30 Air Squats

20 Calorie Row

10 Burpee Box Jump Overs

Posted in WOD

Monday March 25th


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Bench Press (5@65%, 5@75%, Max@85%)

Percentages shown are for work sets. You should be doing at least 3 warm up sets of 5-10 reps while working up to your first work set at 65%

Metcon

Metcon (Time)

2 rounds for time of:

80 Double-unders

60 Push-ups, hand-release

40 Ring Rows

20 Knees To Elbows
*Ring rows as horizontal as possible

Posted in WOD

Monday March 25th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5@65%, 5@75%, Max@85%)

Percentages shown are for work sets. You should be doing at least 3 warm up sets of 5-10 reps while working up to your first work set at 65%

Metcon

Metcon (Time)

2 rounds for time of:

80 Double-unders

60 Push-ups, hand-release

40 Ring Rows

20 Knees To Elbows
*Ring rows as horizontal as possible

Posted in WOD

Saturday March 23rd


Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

1 Mile Run (Steady Pace)
Then dynamic stretching:

Inchworm

Spiderman

Frankenstein

Squat Broad Jump

Bear Crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP of:

25/18 Calorie Row

Rest 1 Minute

20 Alternating Dumbell Snatches 50/35

Rest 1 Minute

15/11 Dips

Rest 1 Minute

Posted in WOD

Friday March 22nd


Jersey Devil CrossFit – CrossFit Boot Camp

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Posted in WOD