Friday April 12th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (EMOM 10 Minutes)

Minute 1: 3 Deadlift @ 75-85%

Minute 2: 3 Tall Box Jumps

*Challenge yourself on the box jumps. If you are squeamish and have nightmares about skinning your shins, pick a high mark on the wall and do 3 Jump and Touches.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

15 Power Snatch 75/55

12 Pull Ups

9 Burpee Box Jump Overs 24/20
RX Plus 95/65 and C2B Pull Ups

Posted in WOD

Thursday April 11th

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

In teams of 3 complete 30 rounds (10 each) for time of:

250 Meter Row

30 Double Unders
If you are anti social (or just have no friends), then you can do 10 rounds by yourself and rest 3 minutes between rounds…….but it’s nowhere near as much fun.

Cash Out

Metcon (No Measure)

EMOM 10 Minutes:

Minute 1: 13-GHD Sit Ups

Minute 2: 40 Second Front Rack KB Hold 53/35

Posted in WOD

Wednesday April 10th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean (2 Reps E2MOM 12 Minutes)

Work to a heavy 2 Reps (Touch N Go)

Metcon

Metcon (Time)

For time:

21 Squat Cleans 115/85

6 Ring Muscle Ups

15 Squat Cleans

4 Ring Muscle Ups

9 Squat Cleans

2 Ring Muscle Ups

Posted in WOD

Tuesday April 9


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (5 X 5 (Build to a 5 Rep Max))

Metcon

Metcon (4 Rounds for time)

4 Rounds (Each for time) of:

400 Meter Run

25 Wall Balls

15 Toes To Bar

Rest 3 Minutes

Posted in WOD

Monday April 8th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (EMOM 12 Minutes)

Min 1-3 (4 @ 65%)

Min 4-6 (3 @ 75%)

Min 7-9 (2 @ 85%)

Min10-12 (1 @ 90%)

Record the weight for you final 3 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

6 Devil Press

6 Dumbell Thrusters

6 Strict HS Push Ups
Sub Hand Release Push Ups for Handstand Push Ups

Posted in WOD

Saturday April 6th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (Work to a heavy set of 6)

Increase Tuesday’s weight by 2-3%

Metcon

Metcon (AMRAP – Rounds and Reps)

As a 2-person team, AMRAP 20 minutes of:

15 Kettlebell Swings, 70/53

15 Burpees

One partner working at a time completing a full round

Metcon (Time)

or, as an individual…

5 Rounds for time of:

15 Kettlebell Swings, 70/53

15 Burpees

Posted in WOD

Friday April 5th


Jersey Devil CrossFit – CrossFit Boot Camp

Warm-up

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (6 Rounds for time)

Every 5 Minutes for 30 Minutes:

10 Strict Pull Ups

15 Toes To Bar

20 Push Ups

25 Wall Balls 20/14

RX Plus = Add a 100 meter run at the end of each round
Note each rounds time. Your score is the sum of your 6 set times.

Posted in WOD

Friday April 5th

Jersey Devil CrossFit – CrossFit

Warm-up

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (6 Rounds for time)

Every 5 Minutes for 30 Minutes:

10 Strict Pull Ups

15 Toes To Bar

20 Push Ups

25 Wall Balls 20/14

RX Plus = Add a 100 meter run at the end of each round
Note each rounds time. Your score is the sum of your 6 set times.

Posted in WOD

Thursday April 4th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (Work to a heavy set of 6)

Increase Mondays weight by 2-3%

Deadlift (Work to a heavy set of 6)

Increase Mondays weight by 2-3%

Metcon

Metcon (Time)

For time:

18 Dumbell Thrusters

7 Bar Muscle Ups

15 Dumbell Thrusters

5 Bar Muscle Ups

12 Dumbell Thrusters

3 Bar Muscle Ups

50/35 or your appropriate scaled weights from the open for the dumbell thrusters

Posted in WOD

Wednesday April 3rd


Jersey Devil CrossFit – CrossFit Boot Camp

Metcon

Metcon (Time)

For Time:

30 KB Swings

20 Toes 2 Bar

25 KB Swings

16 Toes 2 Bar

20 KB Swings

12 Toes 2 Bar

15 KB Swings

8 Toes to Bar

Cash Out

Metcon (No Measure)

200 meter single arm OH walk.

Use KBS at 35/26. Switch arms every 50 meters.

Posted in WOD