WOD

Friday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 5 muscle cleans 5 front squats 5 strict presses 5 good mornings Mobility: 1 min/side Lax ball glutes Lax ball front delt/pec Lax ball lats Metcon CF.com #181228 (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 5 thrusters…

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January 31, 2019

Wednesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 front leg swings/side 10 side leg swings/side 10 banded scap retraction to face pulls 10 band dislocates Mobility: 1 min/side Front hip pulses Hip socket rotations Metcon Metcon (3 Rounds for reps) 3 rds for max reps: 1:00 wall balls, 20/14lb to 10/9ft 1:00 strict ring…

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January 29, 2019

Tuesday

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 12 min: 1 power snatch, 155/105lb 3…

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January 28, 2019

Monday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 10 spider stretches 10 sumo squat to stand 10 ring rows 10 box dips 5 min: Warmup to front squat weight Metcon CF.com #190117 (Time) For time: 10 strict pullups 20 pushups 30 air squats 2,000m row 15 strict pullups 30 pushups 45 air squats…

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January 27, 2019

Saturday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 50 single unders 10 banded good mornings 10 PVC dislocates Game: team tick tack toe relay Metcon Metcon (Time) Partner “Dork” – 12 RFT 60 DU’s 30 KB swings, 24/16kg 15 burpees– Alternate full rounds – No cap

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January 25, 2019

Friday

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 CrossFit.com 171202 (AMRAP – Reps) Complete as many rounds as possible in 12 minutes…

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January 24, 2019

Wednesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 30 mountain climbers 10 light Russian KB swings 10 light double DB strict presses Mobility: 1 min/side Lax ball glutes Lax ball lats Metcon Metcon (No Measure) EMOM 12 min: 1) 10-12 reps of lower body pull weakness 2) 10-12 reps of upper body vertical…

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January 22, 2019

Tuesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 1:00 row 10 banded good mornings 10 banded side steps/side 10 banded scap retraction to face pulls Mobility: 1 min/side Foam roll lats Foam roll glutes Foam roll adductors Metcon MCF Metcon #9 (Distance) AMRAP 25 min: Row for meters Metcon Metcon (No Measure) Tabata:…

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January 21, 2019

Monday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 20 jumping jacks 10 PVC OHS 10 ring rows 10 box dips Mobility: bully band stretch, 2 min/side Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 min: 15 strict pullups 30 pushups 45 squats10 min rest before strength Weightlifting 1 power snatch + 1…

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January 20, 2019

Saturday

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 The Mooseketeer (AMRAP – Rounds and Reps) AMRAP 30 min w/partner 21/18 cal row…

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January 18, 2019




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