Happy Halloween!! October 31st


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (Build to a heavy single)

Metcon

Metcon (Time)

Deck of Death:

Draw cards from a standard deck. Card values = reps (face cards = 10, Aces = 15). Hearts = push-ups, diamonds = sit-ups, clubs = squats, spades = box jumps, jokers = 15 burpees. Work your way through the entire deck, for time.

Posted in WOD

Wednesday October 30th

Jersey Devil CrossFit – CrossFit

Buy In

Metcon (3 Rounds for reps)

3 Rounds (not for time):

Max Strict Pull Ups

Max Strict Ring Dips
Use bands to scale if needed to keep your first round reps between 10 and 20

Metcon

Metcon (Time)

21-15-9 Rep Rounds for time of:

Row (Calories)

Thruster 95/65

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Tuesday October 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (3 Sets of 10 @60%)

Rest 2 Minutes Between sets. Goal is unbroken on all 3 sets. Scale as needed.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

40 Double Unders

20 KB Swings 53/35

10 Burpee Box Jump Overs 24/20

Cash Out

Metcon (No Measure)

3 Sets of:

15 GHD Sit Ups followed immediately by a Max L Sit or L Bar Hang

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Monday October 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5 (Build to a heavy set of 5))

Metcon

Metcon (Time)

3 Rounds for time of:

10 Hang Squat Clean 135/95

7 Muscle Ups or 15 C2B Pull Ups

20 Wall Balls 20/14

Cash Out

Metcon (AMRAP – Reps)

Max Push Ups in 2 Minutes

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Saturday October 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5-5-3-3-1-1-1)

Build to max

Metcon

Metcon (Time)

3 Rounds for time of”

Run 400 Meters

15 Pull Ups

50 Air Squats

15 Pull Ups

Cash Out

Metcon (No Measure)

5 X 100′ Sled Sprints 90/45

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Friday October 25th


Jersey Devil CrossFit – CrossFit

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

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Thursday October 24th


Jersey Devil CrossFit – CrossFit

EMOM

Bear Complex (Every 90 Seconds for 9 minutes (6 sets))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Build to Heavy

Metcon

Metcon (No Measure)

EMOM 20 Minutes:

Minute 1: 12/10 Calorie Row

Minute 2: 10 Burpee Box Jump Overs

Minute 3: 10 K2E + 10 Push Ups

Minute 4: 12 Alternating Dumbell Snatches (Open Weight)

Minute 5: 12 Handstand Shoulder Taps

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Wednesday October 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch complex #1 (Every 90 Seconds for 9 Minutes )

Power Snatch + Snatch
Build

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

50 Double Unders

10 Overhead Squats 115/75
Front Squat Option @ 135/95

Cash Out

Metcon (No Measure)

400 Meter Suitcase Carry 53/35 (switch arms as needed)

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Tuesday October 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (6 X 3 Build to Max)

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Posted in WOD

Monday October 21zt

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (Build to a heavy set of 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

8 Deadlift 185/135

10 Bar Hop Burpees

12 Alternating DB Hang C&J (50/35)

200 Meter Run

Cash Out

Metcon (No Measure)

3 Sets (not for time) 0f:

15 GHD Sit Ups

15 GHD Back Estensions

Posted in WOD