WOD

12/24 – 12 days of Xmas workout – 6, 8, 10am

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) Warmup: 2 rds Jog down and back x 2 Skips down Butt kicks back Piriformis stretch down Walking quad stretch back Activation: 3 rds 10 banded side steps/side 10 band pull aparts Weightlifting MCF WL #7 (7 Rounds for weight) Every 2:00 x 7 sets: 1 front…

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December 17, 2018

12/24 – 12 days of Xmas workout – 6, 8, 10am

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 1:00 row 10 muscle cleans, 45/35lb :30 hollow hold Mobility: 1 min/side Hip socket rotations Front hip pulses Metcon Metcon (Time) 18 RFT in teams of 3 (6 each): 15/12 cal row sprint 10 unbroken TnG power cleans, 135/95lb*27 min cap – Alternate full rounds…

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December 17, 2018

12/15 – Alexandra LaChance Gymnastics Seminar, 8am.

Monmouth CrossFit – CrossFit Warm-up MCF Warmup #1 (No Measure) 3 rds: :30 samson stretch/side 10 PVC OHS 10 butterfly situps 10 light russian KB swings 10 ring rows or pull-ups 10 pushups or dips Mobility: 5 min individual mobility Metcon Metcon (6 Rounds for weight) In 3:00 complete: 20/18 cal row 13 burpees 7…

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December 13, 2018

12/15 – Alexandra LaChance Gymnastics Seminar, 8am.

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 20 jumping jacks 15 air squats 10 PVC dislocates 5 strict pullups Mobility: bully band stretch, 2 min/side Weightlifting MCF WL #6 (5 Rounds for weight) Every 3:00 x 5 sets: 5 barbell prone row, building *1 sec pause at top Metcon MCF Metcon #6…

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December 11, 2018

12/15 – Alexandra LaChance Gymnastics Seminar, 8am.

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 50 single unders 5 snatch deadlifts 5 hang muscle snatches 5 snatch push presses Mobility: high band shoulder stretch, 2 min/side Weightlifting MCF WL #5 (5 Rounds for weight) Every 2:00 x 5 sets 2 BTN split jerks + 1 split jerk Metcon Metcon (AMRAP…

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December 11, 2018

12/15 – Alexandra LaChance Gymnastics Seminar, 8am.

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 10 banded side steps/side 10 sumo squat to stand 10 spider stretches 10 kips w/dodgeball Mobility: 1 min/side Lax ball front delt/pec Lax ball lats Weightlifting MCF WL #4 (5 Rounds for weight) Every 3:00 x 5 sets 3 back squats, building Metcon Metcon (4…

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December 10, 2018

12/9 – Holiday Dinner @ Graze, 4pm BYOB. 12/15 – Alexandra LaChance Gymnastics Seminar, 8am.

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 1:00 row 10 glute bridges 10 band dislocates :30 high plank Mobility: banded front hip stretch, 2 min/side Metcon Metcon (Time) For time w/partner: 3,000m row 60 SDHP, 95/65lb 80 butterfly situps 2,000m row 40 SDHP 60 butterfly situps 1,000m row 20 SDHP 40 butterfly…

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December 7, 2018

12/9 – Holiday Dinner @ Graze, 4pm BYOB. 12/15 – Alexandra LaChance Gymnastics Seminar, 8am.

Monmouth CrossFit – CrossFit Warm-up MCF Warmup #1 (No Measure) 3 rds: :30 samson stretch/side 10 PVC OHS 10 butterfly situps 10 light russian KB swings 10 ring rows or pull-ups 10 pushups or dips Mobility: 5 min individual mobility Metcon Metcon (6 Rounds for weight) In 2:30 complete: 60 DU’s 10 ring dips 5…

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December 6, 2018

12/9 – Holiday Dinner @ Graze, 4pm BYOB. 12/15 – Alexandra LaChance Gymnastics Seminar, 8am.

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: :30 AB 10 banded side steps/side 10 band dislocates 10 ring rows Mobility: Foam roll lats, 1 min/side Foam roll glutei, 1 min/side Weightlifting Weighted Pull-ups (3-3-3-3-3, every 3:00) Metcon Metcon (AMRAP – Reps) :30/:30 x 30 1) AB cals 2) Pullups 3) Push jerks,…

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December 5, 2018

12/9 – Holiday Dinner @ Graze, 4pm BYOB. 12/15 – Alexandra LaChance Gymnastics Seminar, 8am.

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 1:00 row 10 band pull aparts 10 band dislocates 10 box dips Mobility: 1 min/side Lax ball front delt/pec Lax ball lats Weightlifting Weighted Dips (Matador) (3-3-3-3-3, every 3:00) Metcon 4x1000m row (4 Rounds for time) 4 rds, each for time: 1,000m row 2 min…

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December 3, 2018




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