WOD

Tuesday 5/10/16

Warmup: tabataJumping jacksWall squatsBanded side stepsWall squatsBanded back stepsWall squatsBanded forward stepsWall squats Mobility: pigeon stretch, 2 min/side Metcon: for time75 med ball cleans, 20/14lb50 deadlifts, 225/155lb25 front squats, 185/12515 muscle ups*22 min cap* Metcon: EMOM 10 min200m runME T2B

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May 10, 2016

Sean Carney is MCF’s May Member of the Month!

Full name: Sean Carney Age: 26 CrossFitting since: November 2013 WOD’s per week: 4-6 Tell us about yourself: Well my favorite color is green, and I like long walks on the beach, provided I have enough sunscreen. I’m originally from North Jersey (West Paterson/Jersey City) and I moved down to beautiful Monmouth County for work. I…

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May 8, 2016

Monday 5/9/16

Half marathon death row. Warmup: 4 rds20 DU’s3 muscle snatches3 klokov presses3 OHS Mobility: wall ball/KB t-spine stretch, 2 min Power/strength: 2 hang snatch5 sets building, 3:00 rest Metcon: 5 RFT10 DB/KB push press, 24/16kg15 box jumps, 24/20″30 DU’s Optional bonus metcon: for time150 KB swings – choose appropriate weight

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May 8, 2016

Friday 5/6/16

Warmup:400m run/500m row, 3 rds:10 kips10 band good mornings:30 high plank Mobility: high band shoulder stretch, 2 min/side Power/strength: 2 front squats + 1 split jerk5 sets building, 3 min rest Metcon: 4 RFT20 T2B10 OHS, 135/95lb5 power snatches, 135/95lb400m run/500m row

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May 6, 2016

Wednesday 5/4/16

Warmup: 3 rds20 DU’s10 front leg swings per side10 side leg swings per side Mobility:Wall groin stretch w/band distraction, 3 minBully band stretch, 2 min/side Strength: front squat20 min to find 3rm*try to beat last week Metcon: for max reps3 min front squats, 155/1053 min burpee box jumps, 24/20″3 min cal row1 min front squats1…

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May 4, 2016

Tuesday 5/3/16

Warmup: 3 rds20 jumping jacks15 banded good mornings10 box dips5 strict pullups Mobility: low band shoulder stretch, 2 min/side Metcon 1: 5 RFT5 power cleans, 185/125lb5 muscle ups*10 min cap* Metcon 2: for time50m HS walk*every time you drop, go back to start and perform 30 DU’s

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May 3, 2016

Monday 5/2/16

Warmup: 3 rds10 spider stretches10 sumo squat to stand10 wall squats10 band pull aparts Mobility: puppy dog, 3 min Power/strength: 1 snatch pull + 1 power snatch + 1 OHS5 sets building, 3 min rest Metcon: “Fran” – for time21-15-9Thrusters, 95/65lbPullups

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May 2, 2016

Saturday 4/30/16

Warmup:400m run, then 3 rds:12 front leg swings per side12 side leg swings per side12 pvc dislocates Mobility: hip opener series, 1 min/stretch Strength: back squat20 min to find 5RM Metcon: 2 RFT w/partner75 cal row75 burpees

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April 30, 2016

Friday 4/29/16

Warmup: 5 rds4 muscle cleans4 front squats4 strict presses4 good mornings Mobility: low band shoulder stretch, 2 min/side Power/strength: hang power clean x 35 sets building, 3 min rest Metcon: 5 RFT3 deadlifts, 335/235lb9 HSPU*8 min cap*Bonus work: AMRAP 7 min3 hang squat snatches, 135/95lb9 wall balls, 20/14lb to 10/9ft

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April 29, 2016

Thursday 4/28/16

TBT with Mika! Open Gym Thursdays…. come get that weakness work in, work towards knocking off your goal board goal, or make up a workout from the week!

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April 28, 2016




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