Wednesday June 26th


Jersey Devil CrossFit – CrossFit

EMOM

Power Clean / Row EMOM

EMOM 10 Minutes:

Odd Minutes: 5 Power Cleans @ 70%

Even Minutes: Row/Ski/Bike 10 Calories

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Sub for muscle ups can be 2 Strict Pull Ups + 2 Strict Ring Dips or 2 Burpee Pull Ups

Sub for Hanstand Push Ups can be heavy Dumbell Push Presses or Hand Release Push Ups

Posted in WOD

Tuesday June 25th


Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch Balance (1-1-1-1-1-1 (Build to Heavy))

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scaling options:

Single Arm Dumbell Overhead Squats 7 Right, 7 Left

or

Front Squats @60% 1RM

Cash Out

Bent Over Row (3 Sets of 15)

Posted in WOD

Monday June 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5 X 5 )

Build to max

Metcon

Metcon (Time)

For Time:

21 Burpee Box Jump Overs

21 DB Shoulder To Overhead

15 Burpee Box Jump Overs

15 DB Shoulder To Overhead

9 Burpee Box Jump Overs

9 DB Shoulder To Overhead

Followed immediately by a 800 Meter Run or 1000 Meter Row

Men 50lb DB

Women 35lb DB

Posted in WOD

Saturday June 22nd

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

15 Alt Dumbell Snatch 50/35

12 Toes To Bar

10 DB Box Step Overs 50/35

Gymnastics

Metcon (Time)

50 Strict Pull ups

Each time you take a break do 5 strict ring dips.

Posted in WOD

Friday June 21st

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5 X 5 Build to heavy)

Metcon

Metcon (Time)

For Time:

21 Dumbell Thrusters 40/25

21 Pull Ups

400 Meter Run

15 Dumbell Thrusters 40/25

15 Pull Ups

400 Meter Run

9 Dumbell Thrusters 40/25

9 Pull Ups

400 Meter Run

Posted in WOD

Thursday June 20th

Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (3 Reps E2MOM 10 Minutes)

Build To Max (Not T-N-G) No more than 10 seconds between reps.

Metcon

Metcon (5 Rounds for time)

5 Rounds each for time of:

250 Meter Row

5 Deadlift 275/185

10 Bar Hop Burpees

Rest 1 minute between rounds

Cash Out

Metcon (No Measure)

Sun’s out Gun’s Out!!

3 Rounds of:

10-20 Alternating Dumbell Curls

10-20 Banded Tricep Push Downs

Posted in WOD

Wednesday June 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5 X 3 Build to Today’s 3RM)

Metcon

Metcon (Time)

For Time:

25 Pull Ups

50 Wall Balls

100 Double Unders

50 Wall Balls

25 Pull Ups

Cash Out

Metcon (Time)

Teams of 3 per rower.

3 rounds of 250M Sprints each for total time

Posted in WOD

Tuesday June 18th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (Build to a 1 Rep Max)

Metcon

Metcon (Time)

For Time:

800 Meter Run

50 Push Press 65/45

50 Abmat Sit Ups

400 Meter Run

35 Push Press

35 Abmat Sit Ups

200 Meter Run

25 Push Press

25 Abmat Sit Ups

Cash Out

Metcon (Weight)

100′ Reverse Sled Pull (Heavy) X 5
Increase weight each round.

Posted in WOD

Monday June 17th


Jersey Devil CrossFit – CrossFit

Warm-up

Dynamic Warm Up (classic) (No Measure)

Inchworm w/Push Up X 1

Frankenstein w/Lunge X 2

Heel/Toe Ground Touch X1

Spiderman Stretch X 1

Burpee Broad Jump X 2

10 – PVC Pass Through’s

10 – PVC Overhead Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 10 Dumbbell Devil’s Presses (50/35 lbs)

Station 2 – 20/15 Calories of Assault Bike or Rower or Ski Erg

Station 3 – 30 Box Jumps (24″/20″ – jump up, step down)

Station 4 – 40 Push-Ups

Station 5 – Rest

Only advance when all teammates are done at their station. If you are doing it solo rest for 1 minute at station 5

Posted in WOD

Saturday June 15th


Jersey Devil CrossFit – CrossFit

Metcon

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Posted in WOD