Thursday February 7th

Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (1-1-1-1-1-1)

Build

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

20 Box Jumps 24/20

15 KB Swings 53/35

20 Pull Ups

Cash Out

Metcon (No Measure)

10 X 10 Calorie Bike Sprints

Rest as needed

Posted in WOD

Wednesday February 6th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (1Rep EMOM 5 Minutes Build to Heavy)

Warm up to about 60% before starting the EMOM

Metcon

Metcon (5 Rounds for reps)

5 Sets for max calories/reps:

30 Seconds of Rowing

30 Seconds of Thrusters 75/55

Rest 2 Minutes

Cash Out

Metcon (No Measure)

2 Rounds of:

30 Sec Single Arm KB/DB Hold (LT)

15 GHD Sit Ups

30 Sec Single Arm KB/DB Hold (Rt)

15 GHD Sit Ups

30 Sec Dbl KB/DB Front Rack Hold

15 GHD Sit Ups

Posted in WOD

Tuesday February 5th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5 X 3)

Set 1 @ 75%

Set 2 @ 80%

Sets 3-4 Build to Max

Metcon

Metcon (Time)

For Time:

300 Double Unders

Directly into…

3 rounds of:

21 Deadlifts 135/95

15 Bar Facing Burpees

9 Push Jerks 135/95

Posted in WOD

Monday February 4th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

Teams of 3 with a 30 Min Time Cap For Time:

100/70 Cal Row

75 Box Jump Overs @ 24/20”

50 Power Cleans @ 135- 185/75- 135#

15 Rope Climbs/ 30 PullUps

50 Power Cleans @ 115–155/65–105#

75 Box Jump Overs @ 24/20”

100/70 Cal Row

Posted in WOD

Saturday February 2nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (3 Sets of 10)

Men – Bodyweight

Women – 3/4 Bodyweight

Superset each set with 10 Horizontal Ring Rows

Metcon

Annie and the Bell (Time)

For Time:

50-40-30-20-10 Rep Rounds of:

Double Unders

Kettlebell Swings 44/24

Abmat Sit Ups

Posted in WOD

Friday February 1st


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean (3-3-3-3-3-3)

Build to max

Metcon

Metcon (Time)

With a 10 Minute Time Cap Complete:

10 Bar Muscle Ups + 5 Clean and Jerk 70%

8 Bar Muscle Ups + 4 Clean and Jerk 75%

6 Bar Muscle Ups + 3 Clean and Jerk 80%

4 Bar Muscle Ups + 2 Clean and Jerk 85%

2 Bar Muscle Ups + 1 Clean and Jerk 90%
Scale with 5-4-3-2-1 Bar Muscle Ups

or

C2B Pull Ups

or

Burpee Pull Ups

Posted in WOD

Thursday January 31st


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 25 Minutes:

Minute 1: 10 Burpee Box Jump Overs

Minute 2: 15 Toes To Bar

Minute 3: 12/10 Calorie Row

Minute 4: 25 Push Ups

Minute 5: 30 Air Squats

Cash Out

Metcon (Time)

100 Double Unders for time

Posted in WOD

Wednesday January 30th

Jersey Devil CrossFit – CrossFit

Weightlifting

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

Suggested percentages

5@80%

3@85%

1@90%

5@85%

3@90%

1@95%

These are just suggested percentages, obviously if you’re not feeling it then adjust.

Metcon

Metcon (Time)

21-15-9

Dumbell Thrusters

Pull Ups
I’m not even going to attach a Rx’d weight to this. Obviously if it were an open workout it would be 50/35…. and that would be cruel. Pick the heaviest weight you think you can complete the first round unbroken and give it hell.

Cash Out

Metcon (No Measure)

With a Partner complete:

25 Overhead Passes (each) 20/14lb Wall Ball

50 Side Passes (25 Left, 25 Right)

25 Underhand Passes (each – facing your partner)

Stand at least 10′ apart. If it seemed too easy do it again!

Posted in WOD

Tuesday January 29th

Jersey Devil CrossFit – CrossFit

Weightlifting

Power Snatch (1 Rep EMOM 10 Min @ 90%)

Metcon

Metcon (3 Rounds for time)

3 Rounds each for time of:

15 Calorie Row

15 Push Jerks 95/65

5 Bar Muscle Ups

10 Squat Snatch 95/65

15 Calorie Row

Rest 2 Minutes between rounds

RX Plus – 115/80

Cash Out

Metcon (No Measure)

3 sets of:

10 – Strict Toes To Bar

Max Superman Hold

Posted in WOD

Monday January 28th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

In a 5 Minute Window:

50 Wall Balls 20/14

Then in the remaining time AMRAP of:

12 Deadlifts 155-185 / 95-135 (Light

12 Bar Facing Burpees
Rest 5 Minutes Then…

Metcon (AMRAP – Rounds and Reps)

In a 5 Minute Window:

35 Wall Balls 20/14

Then in remaining time AMRAP of:

9 Deadlifts 185-225 / 115-155 (Moderate)

9 Bar Facing Burpees
Rest 5 Minutes Then…

Metcon (AMRAP – Rounds and Reps)

In a 5 Minute Window:

20 Wall Balls 20/14

Then in remaining time AMRAP of:

6 Deadlifts 225-275 / 135-185 (Heavy)

6 Bar Facing Burpees

Posted in WOD