Tuesday October 8th

Jersey Devil CrossFit – CrossFit

Weightlifting

Squat Clean (1 Rep EMOM 10 Min @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

100 Double Unders

50 Wallballs (20/14)

40 Box Jumps

30 Alternating Dumbbell Power Snatches (50/35)

20 Toes to Bar

10 Bar Muscle-ups

Posted in WOD

Monday October 7th


Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 Minutes

Min 1: 100 Meter Run

Min 2: 3-Wall Walks

Min 3: 3 Pull Ups + 7 Push ups + 9 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

20/15 Calories of Assault Bike or Rowing

15 Ring Dips

30 Russian Kettlebell Swings 53/35

60 Double Unders

15 Ring Dips

30 Russian Kettlebell Swings 53/35

20/15 Calories of Assault Bike or Rowing

Posted in WOD

Saturday October 5th

Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Dips (5 Sets of 5 (Same weight across all 5 sets))

Weighted Dips
Super Set with 10 Strict Supine Chin Ups

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

12 Body Weight Deadlifts

21 Box Jumps

Cash Out

Metcon (3 Rounds for reps)

3 X 1 Minute assault bike sprints.

Rest as needed between sprints.

Posted in WOD

Friday October 4th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

10 Complexes of (C2B+K2E+T2B)

20 Handstand Push Ups

30 Weighted Sit Ups 45/25

40 Wall Balls 20/14

Run 920 Meters
Subs for Complex:

Pull Up + Knee Up + Knee to elbow

Pull Up Negative + 2 Knee Ups

Cash Out

Metcon (No Measure)

3 Sets of:

100 Meter Plate Pinch Farmers Carry 35/25

Max elbow plank hold

Posted in WOD

Thursday October 3rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM (Build To Heavy))

Metcon

Metcon (Time)

27-21-15-9 reps, for time of:

Row Calories

Kettlebell Swing, 53/35 lbs

Overhead Squat, 75/55 lbs

Posted in WOD

Wednesday October 2nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (5-5-3-3-1-1-1)

Build to a 1RM

If you can’t do a weighted pull up then do 5 sets of max rep pull ups using assistance that gets you no more than 10-15 reps the first round.

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

Min 1: Max Double Unders

Min 2: Max Hang Power Snatch

Min 3: Max Push Ups

Min 4: Rest

RX Men – 75lbs

RX Women – 55lbs

Posted in WOD

Tuesday October 1st


Jersey Devil CrossFit – CrossFit

Weightlifting

Split Jerk (1-1-1-1-1-1)

Build to a 1 Rep Max

Metcon

Metcon (6 Rounds for time)

6 Intervals, each for time of:

10 Burpees, bar-facing

10 Push Press, 95/65

10 Burpees, bar-facing

*Rest 3 minutes between intervals.

Posted in WOD

Monday September 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5 X 3 (Build To a Heavy Set of 3))

Metcon

Metcon (Time)

For Time:

50 Calorie Row

40 Toes To Bar

30 Power Clean (115/75)

20 Front Squat (115/75)

10 Bar Muscle Ups (or Strict Pull Ups)

Posted in WOD

Saturday September 28th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

800 Meter Run

Directly into Annie:

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

Double Unders

Abmat Sit Ups

Directly into: 800 Meter Run

Posted in WOD

Friday September 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5@65%, 5@75%, 3@85%, Max@95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

3 Muscle Ups

8 SA DB Hang C&J 50/35 (Left)

8 SA DB Hang C&J 50/35 (Right)
Sub for muscle ups is 8 Pull Ups.

Bar or Ring Muscle ups acceptable

Cash Out

Metcon (AMRAP – Reps)

Tabata Air Squats

20 seconds on 10 seconds off for 8 rounds

Posted in WOD