JerseyDevilCrossFit Blog
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Jersey Devil CrossFit is a core strength and conditioning program housed within Adrenaline Fitness, an inclusive health and fitness facility. We utilize CrossFit's cutting-edge methodology to create a fitness program that will enhance ANY individual's fitness, improving life inside and outside of the gym. Check out The WOD Blog for our daily workouts.
JerseyDevilCrossFit Blog
1y ago
Warm-up
2 Rounds
12/9 Cal Ski
9 PVC Pass Thrus
9 PVC OHS
:20 OHS Squat
Strength
12 Minutes to Establish 3 RM OHS with :02 Pause
or
12 Minutes to Work OHS Positions
Workout of the Day
12 Minute AMRAP
50 Empty Bar OHS
40 Bar Facing Burpees
30 OHS 95/65
20 Bar facing burpees
10 OHS 135/95
max bar facing burpees in remaining time
Cooldown/ Mobility
1 Minute Wall Hinge
1 Minute 90/90s ..read more
JerseyDevilCrossFit Blog
1y ago
Warm-up
3 Rounds
1 Minute Machine
Frankenstein
Spiderman
Samson Lunge
10 Arm Circles Forward
10 Arm Circles Backwards
Workout of the Day
8 Sets- Ski/Row
:45 on
:45 off
rest 3 Minutes
8 Sets- Bike
:45 on
:45 off
*Target is same calories each round
Cooldown/Mobility
1 Minute bottom of Squat Hold
1 Minute Child’s Pose
1 Minute Manual Tricep Pose Each Side ..read more
JerseyDevilCrossFit Blog
1y ago
Warm-up
6 Minute AMRAP
3 50ft Zig zag Shuttle runs
10 Box Stepovers
3 BB Deadlifts
3 BB Muscle Cleans
3 BB Power Cleans
Power Clean Review and POP
Strength
Power Clean
Every 2 Minutes x 6 Sets
2 Power cleans
*Building to 2 rep max (touch and go or singles)
Workout of the Day
5 Minute AMRAP
3 Power cleans (Moderate/heavy)
5 Tall Box Jumps (30/24)
Cooldown/ Mobility
1 Minute Pigeon Stretch each side
2 Minute Seated Straddle ..read more
JerseyDevilCrossFit Blog
1y ago
Warm-up
300m row
into 2 Rounds:
5 Inchworm to Push-ups
:20 Plank + 20 Mountain Climbers
Points of performance for:
Push-up and Sit-ups
Workout of the Day
3 Rounds for Time:
1000/850m row
50 Push-ups
50 Abmat Sit-ups or 25 GHD Sit-ups
@30 Minutes
6 Minutes to Establish 1 Rep max Strict Pull-up
or
Max Sets of 6 Banded Pull-ups
Cooldown/Mobility
1 Minute Seal Pose
1 Minute Pec Stretch each side
1 Minute Bicep Smash (Bar or lacrosse ball ..read more
JerseyDevilCrossFit Blog
1y ago
Warm-up
2 Minutes Row or Ski
into
10 Air Squats
10 PVC Pass thrus
10 PVC OHS
10 PVC Strict Press
10 PVC Good Mornings
Points of Performance review of all 3 Lifts
Workout of the Day
CROSSFIT TOTAL
Find a 1 Rep Max of:
Back Squat
Strict Press
Deadlift
*12 Minutes per Lift
*3 Attempts per lift ..read more
JerseyDevilCrossFit Blog
1y ago
Warm-up
3 Rounds each partner (waterfall style)
:40-:30-:20 Bike (increase effort and pace each round)
20 Lateral Hops over line- 10 Box Jumps- 5 Box Jump Overs
100ft Farmers Carry
Workout of the Day
TEAM OF 3
1:30 on 3 Minutes off
17/12 Cal Echo
8 Box Jump Overs (24/20)
Max Distance Farmers Carry
*Accumulate 1000ft as a team
*Leave KB or DB where you are when the clock beeps ..read more
JerseyDevilCrossFit Blog
1y ago
Warm-up
2 Rounds for Quality
15/10 Calorie Machine
5 DB Front Squats
5 DB Push Press
5 DB Thrusters
10 Ring Rows or 5 Strict Pull-ups
Workout of the Day
PARTNER WORKOUT
Partner 1:
21 DB Thrusters
21 Pull-ups
Partner 2
21 DB Thrusters
21 Pull-ups
Partner 1- 18/18
Partner 2- 18/18
then 15-12-9-6-3
Cooldown/ Moblity
2 Minute Seated Quad Stretch
1 Minute Leaning Child’s Pose each side ..read more
JerseyDevilCrossFit Blog
1y ago
Warm-up
4 Rounds of :40 on :20 off on bike or Ski
into
2 Rounds
10 Alternating Spiderman with twist
10 Jumping Squats
10 Medball Throws to Partner each
Workout of the Day
PARTNER WORKOUT
3 Rounds for time
60/50 Cal Bike
30 Medball Toss Abmat Sit-ups (15 Each)
60/50 Cal Ski
Cooldown/ Mobility
1 Minute Seal Pose
1 Minute Manual Tricep Stretch Each side
1 Minute Wall Hinge ..read more
JerseyDevilCrossFit Blog
1y ago
Warm-up
9 Minute AMRAP
3 Shuttle Runs
6 Knees to Chest
9 KB Deadlifts
12 Walking Lunges (6 each leg)
24 DU or :30 DU Practice
Workout of the Day
PARTNER WORKOUT
For Time:
100 Double Unders or 150 Single Unders each
200 KB Swings
100 Du or 150 SU
150 T2B
100 DU or 150 SU
100 OH Walking Lunges with a DB
100 DU or 150 SU
50 Deadlifts ..read more
JerseyDevilCrossFit Blog
1y ago
Warm-up
12 Minute EMOM
1- 10/7 Cal Ski
2- 5 Hang Power Cleans + 5 Push Jerks
3- 5 Lat Activates + 5 Kipping Swings + :20 Bar Hang
4- 5 Muscle Snatch + 3 Power Snatches
Workout of the Day
PARTNER STANDARD
60 Clean and Jerks @ 135/95
60 Bar Muscle-ups
60 Snatches
Scaling- load and BMU
Cooldown/ Mobility
1 Minute Forearm Stretch
2 Minute Child’s Pose
2 Minute Open Leg Hamstring Stretch ..read more