WOD

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 PVC supermen 10 ring rows or pull-ups 10 pushups or dips Mobility: 5 min individual mobility Metcon Metcon (Weight) 6 rds: In 3:00 complete 20/18 cal row 12 burpees 7 unbroken thrusters, building…

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November 15, 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 samson stretch/side 10 banded good mornings 10 PVC dislocates Mobility: 1 min/side Hip socket rotations External rotations w/lax ball Weightlifting Power Clean (15 min to build to a heavy single) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 min: 3 bar muscle ups…

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November 15, 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: 50 single unders 10 band pull aparts 10 band dislocates :30 high plank Mobility: bully band stretch, 2 min/side Weightlifting Bench Press (1RM) 15 min to establish Metcon Metcon (3 Rounds for reps) 3 rds for max reps: 1:00 DB bench presses, 50/35lb :30 rest…

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November 12, 2018

Friday 10/19/18

Darth Warmup: 3 rds 10 underhand band pull aparts 10 banded side steps/side 5 muscle cleans 5 front squats 5 strict presses   Mobility: 1 min/side Lax ball external rotations Lax ball glutes   Power/strength: squat clean thruster 15 min to build to a heavy single   Metcon: EMOM 20 min Odd – 15/12 cal…

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October 18, 2018

Wednesday 10/17/18

  Warmup: 3 rds 20 jumping jacks :15 side star plank/side 10 front leg swings/side 10 side leg swings/side   Mobility: lying 3 way band stretches, 1 min/stretch   Strength: every 3:00 x 5 sets 3 TnG deadlifts, build AHAP   Metcon: 12 RFT 7 deadlifts, 155/105lb 25 DU’s *18 min cap   Cooldown: 2…

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October 16, 2018

Tuesday 10/16/18

  Warmup: 3 rds 10 banded scap retraction to face pulls 10 band dislocates :30 high plank   Mobility: high band shoulder stretch, 2 min/side   Strength: every 3:00 x 5 sets 3 bench presses, building AHAP   Metcon: AMRAP 10 min 20 pullups 20 pushups   Cooldown: 15 min, easy pace 200m jog 250m…

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October 16, 2018

Monday 10/15/18

  Warmup: 3 rds 20 mountain climbers 15 PVC OHS 10 pushups 5 pullups   Mobility: squat test w/KB, 2 min   Strength: every 3:00 x 4 sets 5 OHS, building   Metcon: 4 rds for consistency 600m row 15 T2B 15 goblet squats, 24/16kg 2 min rest between sets Goal – increase pace each…

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October 15, 2018

Friday 10/12/18

  Warmup: 3 rds 5 jump tucks 5 muscle cleans 5 front squats 5 strict presses 5 good mornings   Mobility: adductor smash, 1 min/side   Power/strength: clean (full) 20 min to establish 1RM   Metcon: AMRAP 8 min Cleans @ 90%   Cooldown: 20 min Run, easy pace

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October 12, 2018

Wednesday 10/9/18

Warmup: 3 rds :30 row – increase pace per set 5 strict presses 5 good mornings 5 BTN strict presses   Mobility: high band shoulder stretch, 2 min/side   Strength: push press 15 min to establish 3RM   Metcon: for time 5k row    

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October 10, 2018

Tuesday 10/9/18

  Warmup: 3 rds 10 banded side steps/side 10 PVC dislocates 10 PVC OHS   Mobility: barbell/foam roller OH stretch, 2 min   Power/strength: snatch (full) 15 min to establish 1RM   Metcon: 3 RFT 15 power snatches, 115/80lb :40 high plank -immediately into- 35 pushups *10 min cap   Cooldown: 10 min jog, easy…

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October 9, 2018




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