Saturday August 31st


Jersey Devil CrossFit – CrossFit

Saved by the Barbell (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans

Posted in WOD

Friday August 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (8@50%, 5@60%, 3@70%, 3@80%, 3+@90%)

Metcon

Metcon (Time)

Option 1:

For Time:

9-7-5 Rep Rounds of:

Power Clean @ 75% 1RM

Ring Muscle Ups

Metcon (Time)

Option 2 (Scaled Version):

For Time:

15 Power Clean @ 50% 1RM

30 Dips

10 Power Clean

20 Dips

5 Power Clean

10 Dips

Cash Out

Metcon (Time)

Run 1 Mile (Easy Pace)

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Thursday August 29th


Jersey Devil CrossFit – CrossFit

Warm-up

2000 Meter Row (Easy Pace) (No Measure)

Metcon

CrossFit Games Open 17.1 Masters 55+ (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Posted in WOD

Wednesday August 28th


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Shoulder Press (5 X 3 (Build))

Strict shoulder press

Metcon

Metcon (Time)

3 Rounds for time of:

30 KB Swings

30 Push Press

30 Calorie Row

30 Toes To Bar
Anyone under 150 lbs body weight can scale the row to 21 calories if you feel 30 is excessive.

Posted in WOD

Wednesday August 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (5 X 3 (Build to max))

Strict shoulder press

Metcon

Metcon (Time)

3 Rounds for time of:

30 KB Swings 53/35

30 Push Press 95/65

30 Calorie Row

30 Toes To Bar
Anyone under 150 lbs body weight can scale the row to 21 calories if you feel 30 is excessive.

Posted in WOD

Tuesday August 27th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM 12 Minutes )

Build to heavy

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Posted in WOD

Monday August 26th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

12 Rounds For Time of:

9 Wall Ball Shots, (20/14)

1 Clean and Jerk, 75-85% of 1 RM

Cash Out

Metcon (Time)

In teams of 3, row 2,250 meters for time. (3 x 250 meters each)
It’s a race. Go hard.

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Saturday August 24th


Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

In any order complete:

500 Meter Row

500 Meter Ski

30 Calorie Bike

Metcon

Metcon (Time)

4 Rounds for time of:

10 Devil Press 50/35

15 Pull Ups

400 Meter Run

Cash Out

Metcon (No Measure)

3 Sets:

10-15 Dumbell Curls (per arm)

10-15 Banded Tricep Push Downs

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Friday August 23rd

Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Power Snatch (3 Reps E2MOM for 12 Minutes (6 Sets))

Build to max

Metcon

Metcon (Time)

3 Rounds for time of:

25 Push Press 75/55

50 Double Unders

25 Sumo Deadlift High Pulls

50 Double Unders

RX Plus 95/65

Cash Out

Metcon (Time)

With a partner:

800 Meter Sandbag Run (Switch as needed)

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Thursday August 22nd

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press

5@55%

5@65%

5@75%

Max@85%

Metcon

Metcon (Time)

“Chip Away” For Time:

60 Burpees

50 Abmat Sit Ups

40 Kettlebell Swings 53/35

30 Pull Ups

20 HS Push Ups

10 Toes To Bar

Cash Out

Metcon (No Measure)

3 Sets:

50 Meter Dumbell Waiters Walk L

50 Meter Dumbell Waiters Walk R

Posted in WOD