Saturday February 29th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM 10 Minutes)

All sets at 70-75%

Metcon

Metcon (Time)

For time:

800 Meter Run

100 Air Squats

75 Kettlebell Swings (53/35)

50 Single Arm Front Rack KB Lunges

75 Kettlebell Swings

100 Air Squats
Switch arms as needed on the KB lunges

Posted in WOD

Friday February 28th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5-5-5-5-5)

Use the heaviest weight you can for each set

Metcon

Metcon (Time)

8-10-12 Rep Rounds of:

Assault Bike (Calories)

Dumbell Push Press 50/35

GHD Sit Ups
Rest 3 Minutes Then:

Metcon (Time)

12-10-8 Rep Rounds of:

Assault Bike (Calories)

Dumbell Push Press 50/35

GHD Sit Ups

Posted in WOD

Thursday February 27th

Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (1 Rep EMOM for 8 Minutes)

All sets at 70% 1RM

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Posted in WOD

Wednesday February 26th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

15 Muscle Ups

15 Devil Presses (50/35)

30 Toes To Bar

30 DB Box Step Overs (50/35)

30 Toes To Bar

15 Devil Presses (50/35)

15 Muscle Ups
Long chipper so most will obviously need to scale it. Scale for muscle ups is Pull Ups and Dips (ring or bench). Use your Open dumbell weight given your age group/division.

Posted in WOD

Tuesday February 25th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4 X 3 @ 85-88%)

Rest 2-3 minutes between sets

Metcon

Metcon (Time)

For time:

21-15-9 Rep Rounds of:

Row, Bike, or Ski for Calories

Wall Ball 20/14

Cash Out

Metcon (Time)

75 Push Ups For Time

25 Double Unders each time you break.
A break is any time a body part other than your hands or toes rests on the ground. No piking allowed, body must remain rigid.

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Monday February 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch (Every 2 Minutes for 6 Minutes)

*Set 1 = 2 reps @ 70%

*Set 2 = 2 reps @ 75%

*Sets 3-4 = 2 reps @ 80%

*Sets 5-6 = 1 rep @ 85%

Metcon

Metcon (AMRAP – Reps)

In teams of 4 with a Congo Line start complete 3 rounds of:

1 Minute of Rowing (Cal)

1 Minute of C&J (135/95)

1 Minute of Burpee Pull Ups

1 Minute of Rest
Burpee pull ups should be to a bar 6″ above your reach

Cash Out

Metcon (No Measure)

400 meter farmers carry 53/35

Posted in WOD

Saturday February 22nd

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (E2MOM 10 Minutes)

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

Metcon

Metcon (Time)

5 Rounds for time of:

10 Thrusters 95/65

30 Double Unders

At the 10 Minute Mark complete 15 Muscle Ups
20 Minute Time Cap

Cash Out

Metcon (No Measure)

Three sets of:

5 Strict Chest-to-Bar Pull-Ups

100-Foot Plate Pinch Walk 35/25

15 Ring Dips

100-Foot D-Ball or Sand Bag Carry (HEAVY)

Rest 2 minutes

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Friday February 21st

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (Build to a 1RM)

Suggested loads:

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 1 rep @ 90-95%

*Sets 5-8 – Find new 1-RM

Rest 2-3 minutes

Metcon

Metcon (4 Rounds for time)

4 Rounds for time of:

20/15 Calorie Assault Bike

Cleans (see below)

Rest 2 Minutes

*Rd 1 – 9 Cleans (185/125 lbs)

*Rd 2 – 12 Cleans (145/95 lbs)

*Rd 3 – 15 Cleans (95/65 lbs)

*Rd 4 – 18 Cleans (75/55 lbs)

Cleans can be power or squat.

Scale so that 1st round is no more than 75% of your 1RM

Cash Out

Metcon (No Measure)

3 Sets of:

15 GHD Sit Ups

15 GHD Back Extensions

5 Rope Climbs (or 3 Legless Rope Climbs)

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Thursday February 20th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (3-3-3-3-3)

Build to a 3 rep max

Metcon

Metcon (No Measure)

EMOM 30 Minutes:

Minute 1: 8 Burpee Box Jump Overs 24/20

Minute 2: 10 Wall Ball 20/14 + 10 Push Ups

Minute 3: 12/8 Cal Assault Bike

Cash Out

Metcon (No Measure)

3 Sets of:

25 KB Russian Twist

Rest 30 Seconds

1 Minute Weighted Wall Sit

Rest 1 Minute

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Wednesday February 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Power Snatch (3-3-3-3-3)

E2MOM 8 Minutes

Build to a 3 rep max

Metcon

Metcon (Time)

For time, partition as you’d like:

2,000 Meter Row

60 Toes-to-Bar

30 Power Cleans (135/95 lbs)
Time cap 20 minutes

Cash Out

Metcon (No Measure)

Three sets of:

Seated Barbell Good Mornings x 6-8 reps

Rest 60 seconds

Feet Elevated Hip Bridges x 12-15 reps

Rest 60 seconds

Posted in WOD