Monday September 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5 X 3 (Build To a Heavy Set of 3))

Metcon

Metcon (Time)

For Time:

50 Calorie Row

40 Toes To Bar

30 Power Clean (115/75)

20 Front Squat (115/75)

10 Bar Muscle Ups (or Strict Pull Ups)

Posted in WOD

Saturday September 28th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

800 Meter Run

Directly into Annie:

50-40-30-20-10 Rep Rounds of:

Double Unders

Abmat Sit Ups

Directly into: 800 Meter Run

Posted in WOD

Friday September 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5@65%, 5@75%, 3@85%, Max@95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

3 Muscle Ups

8 SA DB Hang C&J 50/35 (Left)

8 SA DB Hang C&J 50/35 (Right)
Sub for muscle ups is 8 Pull Ups.

Bar or Ring Muscle ups acceptable

Cash Out

Metcon (AMRAP – Reps)

Tabata Air Squats

20 seconds on 10 seconds off for 8 rounds

Posted in WOD

Thursday September 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5 (Build to heavy))

Metcon

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

Posted in WOD

Wednesday September 25th


Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

3 Sets of:

6 Hang Muscle Snatch 45/35

6 BTN Snatch Grip Push Press

6 Snatch Balance

Weightlifting

Snatch (Every 90 Seconds for 9 Minutes)

Build to max

Metcon

Metcon (Time)

8 rounds for time of:

10 Burpees

15 Jumping Alternating Lunges

20 Double Unders

Shuttle Run 5-10-15-20 Yard

Rest 1:30
Score is total time with rest included

Posted in WOD

Tuesday September 24th

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

“Filthy Fifty……Five”

For time:

55 Box Jumps, 24/20 in

55 Strict Pull-ups

55 Kettlebell Swings, 35/26 lbs

55 Walking Lunges

55 Toes To Bar

55 Push Press, 75/55 lbs

55 Back Extensions

55 Wall Balls, 20/14 lbs

55 Burpees

55 Double Unders

Posted in WOD

Monday September 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5 X 5 (Build to Heavy))

After each deadlift set do a 100′ Prowler Sprint 90/45

Metcon

Metcon (Time)

21-15-9 Rep Rounds of:

Power Clean 115/80

Push Jerk 115/80

400 Meter Run after each round.

Posted in WOD

Saturday September 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (3-3-3-3-3)

Build to a 3 Rep Max

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Posted in WOD

Friday September 20th

Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (3 X 30 Second Max Rep Sets)

135/95 Scale accordingly and use the heaviest weight possible to keep moving the entire 30 seconds. Rest 2 Minutes between sets

Metcon

Metcon (Time)

4 Rounds for time of:

250 Meter Row

15 Box Jump Overs 24/20

10 DB FR Walking Lunges 50/35

5 Devil Press 50/35

Cash Out

Metcon (No Measure)

EMOM 10 Min:

2 Muscle Ups
Ring or bar, strict if possible.

Scale with strict pull ups or slow negatives.

Posted in WOD

Thursday September 19th

Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

EMOM 9 Minutes

Min 1 Row/Bike/Ski 45 Sec

Min 2 Bar Hang 45 Sec

Min 3 Banded Good Mornings 45 Sec

Metcon

Metcon (Time)

5 Rounds of:

15 Kettlebell Swings 53/35

400 Meter Run

40 Double Unders

Cash Out

Metcon (No Measure)

4 X 100′ Reverse Sled Drag (Heavy)

Posted in WOD