Friday July 31st

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5-5-5-3-3 (E2MOM 10 Minutes))

Sets 1-3 @ 65%

Sets 4-5 @ 75%

Metcon

Metcon (Time)

For time:

1-10 Toes To Bar

10-1 Deadlift 185-225/115-145
1 T2B, 10 DL, 2 T2b, 9 DL, 3 T2B, 8 DL……

Cash Out

4 X 10 Pull Ups (10-10-10-10)

4 Sets of 10 Strict Pull Ups
Rest 2-3 minutes between rounds,

Scale down with bands or assistance, and scale up with weight

Check out today’s blog post for a full workout description, demo video, and movement subs!

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-731

Posted in WOD

Wednesday July 29th

Jersey Devil CrossFit – CrossFit

Warm-up

EMOM Skills Warm Up (DB press, step ups, plank) (No Measure)

Every Minute on the Minute for 9 Minutes:

45 Sec Work / 15 Sec Rest:

Minute 1: DB Strict Press

Minute 2: Box Step Ups

Minute 3: Handstand Hold or Straight Arm Plank

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Partner – You Go, I Go (full round)

5 Box Jumps

5 Clean and Jerks
24/20″ Box

115/75 Barbell or 50/35 Dumbells

Cash Out

Farmer’s Carry (400 Meters )

Carry dumbells, kettlebells, plates, or barbells

Check out today’s blog post for a full workout description and our demo video along with movement subs and modifications!

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-729

Posted in WOD

Tuesday July 28th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4 Reps *E2MOM 10 Minutes )

Sets 1-3 @ 60%

Sets 4-5 @ 65%

*3 second pause at the bottom of each squat

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Check out today’s blog post for a full workout explanation along with our demo video and sub options …

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-728

Posted in WOD

Monday July 27th


Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

Tabata Row, Bike, Ski

Metcon

Metcon (Time)

For time:

10 Thrusters / Wall Balls

15 Burpees

20 Thrusters / Wall Balls

25 Burpees

30 Thrusters / Wall Balls

35 Burpees
Thrusters (25-35 / 15-25 Dumbells)

Wall Ball (20/14)

Posted in WOD

Saturday July 25th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (4 Sets of 8)

Build in weight each set

Metcon

Metcon (5 Rounds for time)

5 Rounds (each for time) of:

5 Muscle Ups / Burpee Pull Ups

400 Meter Run

20 GHD Sit ups

Rest 2 Minutes
Muscle ups can be ring or bar

Check out our blog post today for a break down of today’s workout and all our sub/modification options!

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-725

Posted in WOD

Friday July 24th

Jersey Devil CrossFit – CrossFit

Weightlifting

C+FS+J (2 Reps Every 2:30 for 4 sets)

Clean + Front Squat + Split Jerk
Sets 1-2 @ 75%

Sets 3-4 @ 80%

Clean and Jerk (1 Rep E2MOM 6 Minutes (3 sets))

@ 85-90% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

5 Box Jump Overs 24/20

10 Alternating Dumbell Snatch 50/35
REST 3 MINUTES THEN:

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

5 Box Jump Overs 24/20

10 Alternating Dumbell Snatch 50/35
Check out today’s blog post for our workout demo, subs and modications…

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-724

Posted in WOD

Wednesday July 22nd

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 Minutes:

Minute 1: Sumo Squat / RBM

Minute 2: 30 sec Spiderman stretch each side

Minute 3: 15 Barbell or Banded Good Mornings

Metcon

Metcon (5 Rounds for time)

6 Rounds (each for time) of:

5 – 3 For 1 Burpees*

25 – Air Squats

10 – Bent Over Row 95/65

10 – Front Rack Lunge

100 Meter Run

Rest 1 Minute Between Rounds
*For each rep of a ‘3 for 1′ burpee you drop into a push up position, do 3 strict push ups, then jump up and clap above your head.

Check out the blog for our demo video and suggestions for how you can do this workout totally equipment free …

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-722

Posted in WOD