Monday July 15th


Jersey Devil CrossFit – CrossFit Boot Camp

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Can be partitioned 10 Rounds of 10 Each or 5 Rounds of 20 Each

Posted in WOD

Saturday July 13th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

In teams of two, complete three rounds for time of:

800 Meter Run (together)

80 Wall Ball Shots (20/14 lbs)

80 Push-Ups

Partition the repetitions between partners however you’d like.

Posted in WOD

Friday July 12th


Jersey Devil CrossFit – CrossFit Boot Camp

Warm-up

Warm-up (No Measure)

Every Minute on the Minute for 9 Minutes:

Minute 1 – 30 Sec Crab Walk

Minute 2 – 30 Sec Push Press

Minute 3 – 30 Sec HS Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

25/18 Calorie Row

Rest 1 Minute

20 Alternating Dumbell Snatch 50/35

Rest 1 Minute

15/11 Dips

Rest 1 Minute
Each movement needs to be max effort and close to unbroken.

Cash Out

Metcon (No Measure)

10 – 100′ Prowler Sprints

Moderate Load, rest as needed between sprints.

Posted in WOD

Friday July 12th


Jersey Devil CrossFit – CrossFit

Weightlifting

Split Jerk (Build to a 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

25/18 Calorie Row

Rest 1 Minute

20 Alternating Dumbell Snatch 50/35

Rest 1 Minute

15/11 Dips

Rest 1 Minute
Each movement needs to be max effort and close to unbroken.

Cash Out

Metcon (No Measure)

10 – 100′ Prowler Sprints

Moderate Load, rest as needed between sprints.

Posted in WOD

Thursday November 11th

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 12 Minutes:

Min 1: 30 Sec Bear Crawl

Min 2: 30 Sec Air Squats

Min 3: 30-45 Sec Bar Hang

Min 4: 30 Seconds of Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP of:

3 Thrusters 135/95

6 Burpees over bar

9 C2B Pull Ups

Cash Out

Metcon (No Measure)

Your choice:

8 – Rope Climbs

or

4 Pegboard

Posted in WOD

Wednesday July 10th


Jersey Devil CrossFit – CrossFit Boot Camp

Buy In

Metcon (Time)

Row 2K

Metcon

Metcon (Time)

For Time:

200 Meter Run

20 Hang Power Snatch

200 Meter Run

20 Push Press

200 Meter Run

20 Hang Power Snatch

200 Meter Run

20 Push Press

200 Meter Run
Hang Power Snatch and Push Press should be the same weight

Cash Out

Metcon (Time)

75 GHD Sit Ups For Time

Posted in WOD

Wednesday July 10th

Jersey Devil CrossFit – CrossFit

Buy In

Metcon (Time)

Row 2K

Metcon

Metcon (Time)

For Time:

200 Meter Run

20 Hang Power Snatch 95/65

200 Meter Run

20 Push Press 95/65

200 Meter Run

20 Hang Power Snatch 95/65

200 Meter Run

20 Push Press 95/65

200 Meter Run

Cash Out

Metcon (Time)

75 GHD Sit Ups For Time

Posted in WOD

Tuesday July 9th


Jersey Devil CrossFit – CrossFit

Weightlifting

DT Cycling Complex (E3MOM for 15 Minutes (5 Rounds))

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
Build to the heaviest weight you can complete unbroken

Metcon

Metcon (Time)

3 Rounds For Time of:

40/30 Calorie Row

20 Lateral Burpees over the bar

10 D-Ball Over Shoulder 150/100
D-ball cleans can be subbed with barbell cleans 155/105

Posted in WOD

Monday July 8th


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Back Squat (5 X 3 Build in Weight)

Metcon

Metcon (Time)

For time:

100 Double-Unders

50 Russian Kettlebell Swings

25 Toes to Bar

100 Jumping Lunges

25 Toes to Bar

50 Russian Kettlebell Swings

100 Double-Unders

Cash Out

Metcon (No Measure)

800 Meter Run (easy pace)

Posted in WOD