WOD

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 banded side steps/side 10 butterfly situps Mobility: pigeon stretch, 2 min/side Weightlifting MCF WL #3 (Weight) Back squat 5-5-5-5-5 building, every 3:00Score is total weight lifted across 5 sets. Metcon Metcon (4 Rounds for reps) 1:00 DB walking lunges, 50/35lb 1:00…

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December 3, 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 (AMRAP – Rounds and Reps) AMRAP 30 min w/partner: P1: 1 rd of…

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November 30, 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 row 10 spider stretches 10 sumo squat to stand 10 PVC dislocates Mobility: squat test w/KB, 2 min 7 min: Warmup up to hang clean starting weight Metcon MCF Metcon #5 (Time) 2,000m row 100 wall balls, 20/14lb to 10/9ft 50 burpee box jumps,…

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November 29, 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 – increase pace per set 10 barbell good mornings 10 front leg swings per side Mobility: pigeon stretch, 2 min/side Weightlifting Deadlift (3-3-3-3-3) *Every 3:00 Metcon MCF Metcon #4 (5 Rounds for reps) :20 assault bike sprint @ 95% 3:40 rest*Try to hit…

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November 27, 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: 5 deadlifts 5 hang muscle cleans 5 strict presses 10 easy ring rows Mobility: barbell/foam roller overhead stretch, 2 min Weightlifting Push Jerk (15 min to build to a heavy single) Metcon Metcon (Time) For time: 10 DB curl and strict presses, 50/35lb 5 bar…

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November 26, 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: 20 jumping jacks 10 banded side steps/side 10 wall squats :30 handstand hold Mobility: 1 min/side Barbell tricep smash Lax ball shoulder external rotations Weightlifting Front Squat (3-3-3-3-3) Every 3:00 Metcon Metcon (4 Rounds for reps) 4 rds, each for max reps: 1:00 HSPU 1:00…

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November 25, 2018

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

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 rds: 5 muscle cleans 5 front squats 5 strict presses 5 back squats Mobility: – Partner hanging shoulder stretch, 1 min/partner – Rack ankle stretches, 1 min/stretch/side Weightlifting MCF WL #2 (20 min to find a heavy single) 1 power clean 1 hang clean (full) 1…

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November 24, 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 or row 10 spider stretches 10 sumo squat to stand 15 arm circles forward 15 arm circles backward :30 high plank Mobility: individual mobility, 5 min Metcon Metcon (Time) For time in teams of 3: 150 cal AB 150 KB swings, 24/16kg 150…

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November 23, 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: 20 jumping jacks 10 banded scap retraction to face pulls 10 band dislocates Mobility: high band shoulder stretch, 2 min/side Weightlifting Pendlay Row (3-3-3-3-3) Every 2:00 Metcon MCF Metcon #3 (AMRAP – Rounds and Reps) AMRAP 15 min 4 strict pullups 15 box jump step…

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November 21, 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 PVC supermen 10 ring rows or pull-ups 10 pushups or dips Mobility: 5 min individual mobility Metcon MCF Metcon #2 (AMRAP – Rounds and Reps) With a continuously running clock, complete 5 thrusters…

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November 20, 2018




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