Monday January 6th

Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch (Build to a 1RM)

Rest 2-2:30 between attempts. Limit yourself to 3 misses.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 Thrusters 95/65

15 Box Jump Overs 24/20

20 Toes To Bar

Rest 2 minutes then repeat from where you left off for a total of 3 sets.
RX Plus: 115/75

Cash Out

Metcon (No Measure)

3 Sets of:

15 Banded Lat Pull Downs

15 Dips
Banded Lat Pull Downs:

https://youtu.be/Rsw9rNCvnZo

Posted in WOD

Saturday January 4th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (7-3-7-3-7-3)

Set 1 = 7 reps @ 605

Set 2 = 3 reps @ 75%

Set 3 = 7 reps @ 65%

Set 4 = 3 reps @ 80%

Set 5 = 7 reps @ 70%

Set 6 = 3 reps @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

“DT Ladder”

Every 4 minutes complete 3 rounds of the following:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

If you complete the 3 rounds at a given weight in the 4 minute window increase the weight and add another 4 minutes to your time cap and immediately begin the next round.

Round 1 – 65/45 lbs

Round 2 – 96/65 lbs

Round 3 – 135/95 lbs

Round 4 – 155/105 lbs

Round 5 – 185/130 Amrap with remaining time.

Cash Out

Metcon (No Measure)

Barbell Roll Outs:

3 x 12-15 Reps

Rest 60 Seconds

Posted in WOD

Friday January 3rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (Every 3 minutes for 21 Minutes)

Sets 1-2 @80%

Sets 3-5 @ 85%

Sets 6-7 @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete as many rounds as possible in 15 Minutes of:

7 Burpees

7 KB Swings 70/53

7 Toes To Bar

Cycle through the exercises with one person working at a time. A does burpees, B does KB Swings, A does Toes To Bar, B does Burpees…..

Cash Out

Metcon (Weight)

3 sets of:

Bottoms up KB Carry 25′ each arm.

Rest 15 sec

Bottoms Up KB Press 6 reps each arm.

Rest 60 Seconds

Posted in WOD

Thursday January 2nd


Jersey Devil CrossFit – CrossFit

Deadlift (2 Reps E2MOM 8 Minutes (4 sets))

All @ 80-85%

Metcon

Metcon (No Measure)

EMOM 30 Minutes:

Minute 1: 12/8 Cal Assault Bike or 15/12 Cal Row

Minute 2: 8 Burpee Box Jump Overs

Minute 3: 10 Horizontal Ring Rows

Minute 4: 15 Wall Balls 20/14

Minute 5: 10 Handstand Push Ups

Posted in WOD

Tuesday December 31st

Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Snatch (1 Rep EMOM 10 Minutes)

Sets 1-5 @ 55-60%

Sets 6-10 @ 60-65%

20 burpee penalty to anyone that has to ask if they need to squat when doing these.

Metcon

Metcon (Time)

“Goodbye 2019″

20 Cal Row/Bike/Ski

19 Hang Power Snatch

20 Cal Row/Bike/Ski

19 Burpees

20 Cal Row/Bike/Ski

19 Push Press

20 Cal Row/Bike/Ski

19 FR Reverse Lunges

20 Cal Row/Bike/Ski

19 Push Press

20 Cal Row/Bike/Ski

19 Burpees

20 Cal Row/Bike/Ski

19 Hang Power Snatch
RX – 95/65

If Done with a partner… Partner A rows/bikes/skis while Partner B completes the reps, when both partners are done they will switch and Partner B rows/bikes/skis while Partner A completes the reps.

Posted in WOD

Monday December 30th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (4 Sets of 5 Reps @ 65% of 1RM)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
OR….

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Sub for pistols is Med Ball 20/14 Step Ups

Posted in WOD

Saturday December 28th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4 Sets of 5 @ 65% 1RM)

Metcon

Metcon (Time)

For Time:

30 Calorie Assault Bike

30 Wall Ball 20/14

30 Burpees to a 6″ target

Cash Out

Metcon (Time)

Run 1 Mile

Posted in WOD

Friday December 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (2 Clean + 1 Jerk E2MOM 14 Minutes (7 Sets))

Sets 1-2 @ 75%

Sets 3-5 @ 80%

Sets 6-7 @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Dumbell Push Press 50/35

10 KB Swings 53/35

10 Box Jumps

Cash Out

Metcon (No Measure)

3 Sets of:

8-10 Weighted GHD Back Extensions

10 Horizontal Ring Rows

Posted in WOD

Thursday December 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM for 8 Minutes )

All Reps at 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes:

4 Hang Snatch 95/65

8 Burpee Box Jump Overs 24/20

24 Double Unders
Rest 2 Minutes then….

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes:

8 Power Clean 95/65

16 Pull Ups
Rest 2 Minutes then….

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes:

250 Meter Row

15 Toes To Bar

Cash Out

Metcon (No Measure)

3 Sets of:

10 Dumbell Curls (per side)

15 Dumbell Bench Press

Posted in WOD

Tuesday December 24th

Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch Balance + Snatch (1 Rep Every 2 Minutes 12 Minutes)

Build

Metcon

Metcon (4 Rounds for time)

4 Sets (Each for time):

500 Meter Row

5 Hang Squat Cleans

20 Dumbell Snatch 50/35

Rest 2 Minutes
Hang Squat Cleans:

Scaled 95/65

RX 115/80

RX Plus 135/95

Cash Out

Metcon (3 Rounds for reps)

3 Sets of Max Rep Strict Pull Ups

Rest as needed

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