Friday January 31st

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5-3-1-1-1-1)

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-6 – 1 rep @ 90-95%

Rest 2-3 minutes between sets

Metcon

Metcon (Time)

Three rounds for time of:

20/15 Calories of Assault Bike

15 DB Shoulder to Overhead (50/35 lb DBs)

25-Foot Handstand Walk
Sub for Handstand Walk is:

5 Wall Walks

Cash Out

Metcon (No Measure)

EMOM 5 Minutes

1-4 Bar Muscle Ups

Posted in WOD

Thursday January 30th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (6-6-6-6)

All sets at 70%

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Cash Out

Metcon (No Measure)

3 Sets of:

KB Suitcase Carry 53/35 (1 Minute per arm)

Rest 1 Minute between sets

Posted in WOD

Wednesday January 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5-3-2-2-2-2)

Establish a 2 Rep Max

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 20 minutes of:

20 Alternating Pistols

15 Toes to Bar

10 Power Cleans (115/80lbs)
The sub for pistols is Medicine Ball Step Ups 24/20″ box 20/14lb ball

Cash Out

Metcon (No Measure)

Three sets of:

8-10 Strict Pull-Ups

Rest 30 seconds

45 Second Wall Sit (add weight)

Rest 30 seconds

Posted in WOD

Tuesday January 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean + Jerk (E2MOM 12 Minutes (6 Sets) )

Hang Clean + Jerk
Hang from mid thigh

*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk

*Set 2 = 1 rep @ 75% of 1-RM Clean & Jerk

*Set 3 = 1 rep @ 80% of 1-RM Clean & Jerk

*Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

25 Double Under’s

10 Burpees
REST 5 MINUTES THEN:

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

5 KB Swings 70/53

5 Handstand Push Ups

Cash Out

Metcon (No Measure)

3 Sets of:

8-10 Posted single leg deadlift

https://www.instagram.com/p/Bf_0fxSAVRz/

Rest 60 seconds

Side Plank X 45 seconds each side

Rest 60 seconds

Posted in WOD

Monday January 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (6-6-6-6)

All sets at 70% 1RM

Rest 90 seconds between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 3 minutes:

3 Ring Muscle-Ups

6 Dumbbell Box Step-Overs (50/35 lbs; 24/20″)

30 Double-Unders

Rest 90 seconds; Repeat for four sets. Pick up where you left off and record total rounds + reps.
Scale muscle ups with either:

3 Ring Dips

Or

3 Muscle up transition with feet on the floor

https://youtu.be/53ITed8BwDY

Or

Burpee Pull Ups

Cash Out

Metcon (No Measure)

3 Sets of:

Banded Tricep Extensions 10-15 reps

Dumbell Hammer Curls 10-15 reps per arm (alternating)

Posted in WOD

Saturday January 25th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5-5-5-5-5)

Build to heavy

Metcon

Metcon (Time)

3 Rounds for time of:

25/20 Cal Assault Bike

75 Double Unders

20 Alternating Dumbell Snatches 50/35
Subs for assault bike:

400 Meter Run

500 Meter Row

400 Meter Ski

Cash Out

Metcon (No Measure)

4 sets of:

5 KB Windmills (per arm)

https://youtu.be/ITSmgn_BQgY

40 Yard KB Bottoms Up Carry (per arm)

https://youtu.be/grpSjlZa_QM

Posted in WOD

Friday January 24th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3-2-1-1-1-1-1-1)

Build to a 1RM

Metcon (Time)

For Time:

40 Pull Ups

40 Thrusters 75/55

20 C2B Pull Ups

20 Thrusters 95/65

10 Bar Muscle Ups

10 Thrusters 115/75
Scaled:

40 Pull Ups

40 Thrusters 65/45

20 Bar Hop Burpees

20 Thrusters 75/55

10 C2B Pull Ups

10 Thrusters 95/65

Cash Out

Metcon (No Measure)

3 Sets of:

20 GHD Sit Ups

90 Seconds Rest

Posted in WOD

Thursday January 23rd


Jersey Devil CrossFit – CrossFit

Buy In

2000 Meter Row (Easy Pace) (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 mins of:

5 Toes-to-bars

10 Push-ups

15 Air Squats
Toes-to-bar Scales:

Knees to elbows

Knees to armpits

Strict knee raises (above 90, use box to keep from swinging)

Cash Out

Metcon (No Measure)

75 Walking Lunges

Posted in WOD

Wednesday January 22nd

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (3-3-3-3-3-3)

*Sets 1-2 – 3 reps @ 75%

*Sets 3-4 – 3 reps @ 80%

*Sets 5-6 – 3 reps @ 85%

Metcon

Metcon (3 Rounds for time)

Every 10 minutes, for 30 minutes (3 rounds):

25/20 Cal Assault Bike

15 Deadlifts (225/155 lbs)

8/5 Ring Muscle-Ups

5 Devils Press (50/35 lbs)
If needed scale deadlifts to 50% 1RM

Scale Ring Muscle ups to Bar Muscle Ups,, Ring Dips, or Stationary Dips

Cash Out

Metcon (No Measure)

Face Down Chinese Plank Hold x 60 seconds

youtube.com/watch?v=Byb0bniTtkM

Rest 60 seconds

Face Up Chinese Plank Hold x 60 seconds

youtube.com/watch?v=iLF-mlMpRBA

Rest 60 seconds

Posted in WOD

Tuesday January 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean + Jerk (2-1-1-1-1-1)

Hang Clean + Jerk
*Set 1 = 2 reps @ 65% of 1-RM Clean & Jerk

*Set 2 = 1 rep @ 70% of 1-RM Clean & Jerk

*Set 3 = 1 rep @ 75% of 1-RM Clean & Jerk

*Sets 4-6 = 1 rep @ 80% of 1-RM Clean & Jerk

Metcon

Metcon (AMRAP – Reps)

As many reps possible:

2 Minutes Row for Calories

2 Minutes Hang Squat Cleans 115/75

2 Minutes Burpee Box Jump-Overs (24/20″)

2 Minutes Rest and then repeat.

Cash Out

Metcon (Time)

Teams of 3 complete 9 – 10 Calorie Bike Sprints (3 Each)

Posted in WOD