Wednesday 2/22

 

Warmup: 3 rds

20 high knees/butt kicks

10 sumo squat to stand

10 pvc shoulder dislocates

:30 samson stretch per side

 

WOD: 5 rds

15 SDHP 95/65

25 hand release pushups

400...

 
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Tuesday 2/21

 

Warmup:

400m run

20 walking lunges

20 pushups

20 supermen

Pigeon stretch 1 min per side

 

Strength: front squats 4x6

 

Metcon: 6 rds

10 pullups

20 wall balls

30 double ...

Monday 2/20 Happy President’s Day!

Reminder: no AM classes today.

Open gym and pm classes are on as usual.

 

 

Warmup: 3 rds

20 jumping jacks

10 PVC OHS

10 PVC shoulder dislocates

10 ...

Friday 2/17

 

Warmup: 2 rds

50 single unders

10 pvc shoulder dislocates

10 OHS 45/35lb

10 russian swings 24/16kg

 

Strength: strict press 5x5

 

Metcon: 3 rds

1 min k2e

1 min ...

Thursday 2/16

 

Make-up WOD/Competitor WOD day

 

1) Lumberjack 20:

20 deadlifts @ (275/185lb)

400m run

20 kb swings (32/24kg)

400m run

20 OHS (115/85lb)

400m run

20 burpees

400m run

20 c2...

 
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Wednesday 2/15

 

Warmup: 2 rds

30 jumping jacks

10 pushups

10 squats

10 situps

10 pullups

 

WOD: AMRAP 20 min

30 sec. handstand hold

30 sec. squat hold

30 sec. l-sit/knee tuck hold

30 sec. ...

Tuesday 2/14

 

What a crazy day for West End and those who lost apartments or businesses.  I'm not sure what the status of the power outage ...

 
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Monday 2/13

 

Warmup:

400m run

20 sumo squat to stand

20 pvc shoulder dislocates

20 russian kb swings

+ individual mobility work

 

WOD: CrossFit Total

Back squat, 1 rep

Shoulder ...

Saturday 2/11

We are closed this Saturday 2/11.  Good luck to the 8 Monmouth CrossFit members who are competing in Frostbite 2012!!!!
 
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Friday 2/10

 

Warmup: 2 rds

30 single unders

10 sumo squat to stand

10 russian kb swings

10 pushups

 

Strength: back squat 5x4

 

Metcon: "Rahoi" AMRAP 12 min

12 box jumps, 24/18"

6 ...

 
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