FRIDAY MARCH 17TH 2023
JerseyDevilCrossFit Blog
by Corie Adamucci
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
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THURSDAY MARCH 16TH 2023
JerseyDevilCrossFit Blog
by Corie Adamucci
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
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WEDNESDAY MARCH 15TH 2023
JerseyDevilCrossFit Blog
by Corie Adamucci
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
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TUESDAY MARCH 14TH 2023
JerseyDevilCrossFit Blog
by Corie Adamucci
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
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MONDAY MARCH 13TH 2023
JerseyDevilCrossFit Blog
by Corie Adamucci
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
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SATURDAY MARCH 11TH 2023
JerseyDevilCrossFit Blog
by Corie Adamucci
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
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FRIDAY MARCH 10TH 2023
JerseyDevilCrossFit Blog
by Corie Adamucci
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
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THURSDAY MARCH 9TH 2023
JerseyDevilCrossFit Blog
by Corie Adamucci
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
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WEDNESDAY MARCH 8TH 2023
JerseyDevilCrossFit Blog
by Corie Adamucci
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
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TUESDAY MARCH 7TH 2023
JerseyDevilCrossFit Blog
by Corie Adamucci
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
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