Saturday May 30th

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (No Measure)

10 Rounds of:

10 Front Rack Alternating Lunges

3 Thrusters
You chose: Barbell or Dumbells. Heavy or Light. Fast or Slow

You can use a heavy weight, and do each round like a weightlifting set. You can start with a moderate weight and increase each round to a max weight set. Or you can use a lighter weight and rip through all 10 rounds for time. Have fun get fit!

www.jerseydevilcrossfit.com/blog/2020/5/home-workout-530

Posted in WOD

Rest Day


Jersey Devil CrossFit – CrossFit

We’re switching rest days this week to accommodate for all the soreness from doing “Murph” yesterday. Don’t just sit on the couch though, get out and move a little to loosen things up a bit. Talk a walk, bike ride, row or easy run to get all your body parts warmed up, and stretch them out afterward.

Posted in WOD

Monday May 25th

Jersey Devil CrossFit – CrossFit

MEMORIAL DAY MURPH!!

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Today’s workout is high volume and high intensity!! Check out the blog post for a demo video as well as scaling and subbing options at…

www.jerseydevilcrossfit.com/blog/2020/5/memorial-day-murph

Posted in WOD

Friday May 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (8-5-5-3-Max)

8 @ 60%

5 @ 70%

5 @ 75%

3 @ 85%

Max @ 95%

Metcon

400m Run (Time)

Max Effort 400m Run
Rest 4 Minutes and repeat for a total of 4 rounds. Record your fastest time.

Posted in WOD

Wednesday May 20th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (8-5-5-3-Max)

8 @ 60%

5 @ 70%

5 @ 75%

3 @ 85%

Max @ 95%

Metcon

Metcon (Time)

3 rounds for time of:

Row, 300 m

20 Wall Balls, 20/14 lbs

10 Pull-ups (Strict if possible)
We know most people don’t have a rower for today’s workout and that wall balls aren’t always the easiest at home.

Check out the blog for all of today’s at home friendly subs and modifications!

www.jerseydevilcrossfit.com/blog/2020/5/home-workout-520

Posted in WOD