Tuesday June 30th

Jersey Devil CrossFit – CrossFit


Clean and Jerk (1 Rep E2MOM 12 Minutes (6 sets))

Build to todays 1RM


Metcon (Time)

21 Dumbell Thrusters Left

21 Pull Ups or Bent Over Rows

21 Dumbell Thrusters Right

Rest 2 Minutes

15 Dumbell Thrusters Left

15 Pull Ups or Bent Over Rows

15 Dumbell Thrusters Right

Rest 1 Minutes

9 Dumbell Thrusters Left

9 Pull Ups or Bent Over Rows

9 Dumbell Thrusters Right
Check out today’s blog for a workout description and barbell option…


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Monday June 29th

Jersey Devil CrossFit – CrossFit


Back Squat (8-5-3-2-1)






If you don’t have access to a barbell or rack then use whatever weighted object you can find and do 5 X 5 tempo squats at a 41X1 Tempo.

Here is a great explanation of tempo training:



Metcon (Time)

For time:

25 Burpees

80 Calorie Row

100 KB Swings

*Break up the reps however you want
1000 Meter run can be subbed for 80 calorie row

Check out today’s blog post for a full explanation of the weightlifting, workout, and subs/modifications…


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Friday June 26th

Jersey Devil CrossFit – CrossFit


Overhead Squat (3 Reps Every 2 minutes for 10 minutes)

Build to max. Increase the rep range if using lighter weights or single arm dumbells.

Sub is overhead walking lunges as heavy as possible for 6 reps (3 each leg).


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 Burpees

20 Wall Ball 20/14
For today’s demo video and more info on subs and scales head over to the blog at…


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Thursday June 25th

Jersey Devil CrossFit – CrossFit

Outdoor Meet Up Workout 6:30PM


Warm-up (No Measure)

3 rounds (steady pace not for time) of:

100 Meter run

15 Air Squats

10 Push Ups

20 Mountain climbers


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

10 Push Press

10 Deadlift

10 Box Step Ups
Use dumbells, kettlebells, sandbags, plates, barbells, anything you can grab.

For today’s demo video & more info on subs and scales check out our blog…


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Wednesday June 24th

Jersey Devil CrossFit – CrossFit

Emily (Time)

10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
To learn more about Emily click here
Check out today’s blog post for more information at www.jerseydevilcrossfit.com/blog/2020/6/home-workout-624

Posted in WOD

Tuesday June 23rd

Jersey Devil CrossFit – CrossFit


1 Clean + 2 Front Squats (5 Sets (Rest as needed. Build to heavy))

Perform 1 full squat clean then 2 front squats


Metcon (Weight)

EMOM 21 Minutes:

Min 1: 7 Power Snatch

Min 2: 7 Burpees

Min 3: Rest



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Monday June 22nd

Jersey Devil CrossFit – CrossFit


Metcon (No Measure)

EMOM 10 Min:

Minute 1:

3-7 Close Grip Push ups

3-7 Wide Grip Push Ups

3-7 Hand Release Push Ups

Minute 2: 15-20 Banded pull aparts or 10-15 ring rows
Close grip push ups with thumbs touching. Pick a number that you think you can complete all 3 variations in the minute


Metcon (Time)

5 Rounds for tine of:

30 OH Walking Lunges 45/25

250 Meter Row

10 Toes To Bar

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Saturday June 20th

Jersey Devil CrossFit – CrossFit


Hang Clean + Jerk (5 Reps Every 90 Seconds for 9 Minutes)

Hang Clean + Jerk
Choose the heaviest weight you think you can complete all sets touch-n-go.


Metcon (Time)

3 Rounds for time of:

800 Meter Run

50 Kettlebell Swings

50 Abmat Sit Ups
Check out today’s blog post for a breakdown of the hang clean & jerk as well as a demo of today’s workout …


Posted in WOD