Friday March 27th

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets of:

60 Jumping Jacks

60 Seconds of Bottom of air squat hold

10 Russian Baby Makers

https://youtu.be/GiKENv5Rgqg

60 Second alt shoulder taps in push up plank

10 Burpee tuck jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

30 – Russian Twists

12 – Alternating Jumping Lunges

9 – Bodyweight Hip Bridges

6 – Burpees
Immediately followed by:

Metcon (No Measure)

4 Sets of:

Max Rep Push Ups

Rest 30 seconds between sets
Immediately followed by:

Metcon (No Measure)

Four sets of:

8 Sit Ups

Rest 20 seconds

Posted in WOD

Wednesday March 25th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

For time:

10 Rounds of:

10 No Push Up Burpees

20 Air Squats

10 Tuck Jumps

Immediately followed by:

5 Rounds of:

15 Deadlifts

15 Push Presses
Use what you have for deadlifts and presses

Posted in WOD

Tuesday March 24th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

Run 800 Meters

Then

4 Rounds of:

15 Deadlifts

10 Push Up + Renegade Rows

Then

Run 800 Meters

Posted in WOD

Monday January 23rd


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (5 Rounds for reps)

Complete as many reps as possible in 90 seconds:

40 Sumo Deadlift High Pulls 53/35

Max Rep Burpee Box Jump Overs 24/20

Rest 90 seconds and repeat for a total of FIVE sets.
Sumo deadlift high pulls can be done with a kettlebell, barbell, or any object you can grab with both hands and do an upright row. Click this link for a demo:

https://youtu.be/o6QniJ9FaGA

You can also sub a 15 calorie row if you have a rower.

Cash Out

Metcon (No Measure)

3 Sets of:

Dumbell or banded curls 10-20 reps per arm

Banded tricep extensions or bench dips 10-20 reps

Posted in WOD

Saturday March 21th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

2 V-Ups

2 Handstand Push Ups

40 Mountain Climbers

4 V-Ups

4 Handstand Push Ups

40 Mountain Climbers

6 V-Ups

6 Handstand Push Ups

40 Mountain Climbers

8 V-Ups

8 Handstand Push Ups

40 Mountain Climbers

…… Continue with this pattern until time runs out.
Sub for handstand push ups: Push Press, or Hand Release Push Ups

Posted in WOD

Friday March 20th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

“Rick’s favorite workout”

8 rounds for time of:

10 Burpees

15 Jumping Alternating Lunges

20 Double Unders

Shuttle Run 5,10,15,20 Yards

Rest 1:30
Sub for double unders:

Jumping Jacks

Cash Out

Metcon (No Measure)

400 Meter single arm farmers carry 50/35

Switch arms every 100 Meters

Posted in WOD

Thursday March 19th

Jersey Devil CrossFit – CrossFit

Rest Day:
Thursday and Sunday will be our rest days. Use this time to relax and work on mobility and flexibity. A nice easy run, hike, or a bike ride will do wonders to ease the stress and anxiety that this crazy situation has created. If your schedule does’t accommodate this then switch your workouts and rest days around to suit your needs but make sure you are getting at least 2 rest days a week. Rest is an important part of the equation.

Posted in WOD

Corona Home Workout #2


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

4 Rounds for time of:

400 Meter Run

15 Clean and Jerks

15 Burpee Jump Overs
RX Plus with 20lb vest optional

Burpee jump overs should be done over whatever object/objects you decide to use for your clean and jerks. (dumbells, kettlebells, sandbags, backpacks loaded with bricks, small children……)

Posted in WOD

Tuesday March 17th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (No Measure)

Day 1 of the Great Coronavirus Shutdown. We’re not happy about it, but it is what it is. This one should have you feeling a little stiff and sore tomorrow!

20 Rounds of:

10 Air Squats

10 Sit Ups

10 Push Ups

Notice it doesn’t say for time. We’re all a little stressed out right now so just line up your pennies, chip away, and forget the clock for today. Don’t get me wrong, you can do this as fast as you like, but concentrate on good complete reps more than on the time it takes to complete and you’ll get more out of it. Watch yourself in the mirror or video your reps and make sure your hip crease goes below your knees on all of your squats, and you’re maintaining your lumbar curve. Make sure your torso goes past your hips on each sit up. Keep your push ups strict with no worming and make each one ‘chest to floor’ with full extension of your arms on each rep.

Go to Crossfit.com – Essentials – Movements, and watch videos of each movement before you do the workout. You can also find videos of modifications to the movements if you can’t complete them as prescribed.

It looks like this shutdown could last a while so why not spend some time perfecting your form on the basic movements while increasing your capacity. Before you know it we’ll all be doing ‘Murph’ together so figure out how to hang that pull up bar on a tree outside, or in a doorway, or in the garage, and lets get started!!

Posted in WOD