Friday June 14th

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

10 Sets of 10 Wall Balls 20/14

Rest 30 seconds between sets

Metcon

Metcon (AMRAP – Reps)

For Max Reps & Calories:

1 minute, Clean & Jerk, 135/95

2 minutes of rest

1 minute, Row

2 minutes of rest

1 minute, Clean & Jerk, 135/95

2 minutes of rest

1 minute, Row

2 minutes of rest

1 minute, Clean & Jerk, 135/95

2 minutes of rest

1 minute, Row

Score for Clean & Jerks is reps.

Score for Row is Calories.

Posted in WOD

Thursday June 13th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (2 Reps E2MOM 12 Minutes)

Build to heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

10 KB Swings 53/35

10 Box Jumps

10 Ring Dips

Cash Out

Metcon (Time)

In Teams of 3 complete 30 D-Ball Cleans (Heavy)

Posted in WOD

Wednesday June 12th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (6 X 2 @ 85-90%)

Same weight across all 6 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

6 – Pull Ups

5 – Burpees

4 – Hang Power Clean

3 – Thrusters
RX – 115/75

Cash Out

Metcon (Time)

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

Unbroken Double Unders

Posted in WOD

Tuesday June 11th


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean (5 X 3 Build to Max)

Full Squat Clean.

Do not drop bar until 3rd rep is complete

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

10 Push Jerk 135/95

5 Burpee Box Jump Overs

Metcon (No Measure)

400 Meter Farmers Carry

53/35

Posted in WOD

Monday June 10th


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

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Cash Out

Metcon (No Measure)

At an easy pace either run 400 meters, row or ski 500 meters, or assault bike for 3 minutes

Posted in WOD

Saturday June 8th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (3 sets of 5 reps)

Weight should be constant for all 3 sets and should be heavier than last weeks 3X8 weight.

Metcon

Metcon (Time)

10 Rounds for time of:

7 Wall Ball 20/14

5 Hang Power Snatch 95/65

3 Muscle Ups
Muscle ups can be bar or ring. Sub for muscle ups is Burpee Pull Ups

Posted in WOD

Friday June 7th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5-5-5-5-5-5)

Build to a heavy set of 5 (Not 5RM)

Metcon

Metcon (Time)

For Time:

50 Abmat Sit Ups, 50 Double Unders, 10 Deadlift

40 Abmat Sit Ups, 40 Double Unders, 8 Deadlift

30 Abmat Sit Ups, 30 Double Unders, 6 Deadlift

20 Abmat Sit Ups, 20 Double Unders, 4 Deadlift

10 Abmat Sit Ups, 10 Double Unders, 2 Deadlift
275/185 Advanced

225/135 Intermediate

135-185/75-105 Novice

Posted in WOD

Thursday June 6th


Jersey Devil CrossFit – CrossFit

Weightlifting

Overhead Squat (2 Reps Every 90 Seconds for 9 Minutes (6 Sets))

Build to a heavy 2 reps for the day.

Sub Front Squats if needed

All reps taken from the floor.

Metcon

Metcon (Time)

3 Rounds For Time:

400 Meter Run

15 Hang Squat Cleans 115/75

15 Pull Ups

Cash Out

Metcon (Distance)

5 Sets for max meters of:

:45 Second Row

:45 Second Rest
Enter total meters rowed

Posted in WOD

Wednesday June 5th


Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 seconds on 30 seconds off for 9 minutes (3 rounds):

Station 1: Bear Crawl

Station 2: Plank W/shoulder taps

Station 3: Superman hold

Metcon

Metcon (AMRAP – Reps)

“Desire”

5 Minutes of Burpee Box Jump Overs 24/20
Simple test of Desire. You may jump laterally over the box but only your feet may touch the box.

Metcon

Metcon (No Measure)

Every 90 Seconds for 3 Rounds

Station 1: 10 Supine Ring Rows

Station 2: 20 KB Swings 53/35

Station 3: 20 FR Lunges (10L, 10R) 53/35
For the lunges hold a single KB in a Front Rack Hold for 10 lunges, then repeat with other arm.

Posted in WOD

Tuesday June 4th

Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (2 Rep EMOM 5 Min @ 60-75%)

(Touch-N Go) Power Clean – Push Jerk

Clean and Jerk (1 Rep E2MOM 10 Min (5 Sets))

Build to max

Power Clean – Split Jerk

Metcon

Metcon (Time)

With a partner complete for time:

42 – 30 – 18 Rep rounds of:

Handstand Push Ups

Ring Dip

Push Ups

*All reps and exercises as strict as possible

*Sub strict shoulder press for HSPU

Cash Out

800m Run (Time)

Max Effort 800m Run

Posted in WOD