Monmouth Crossfit

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...

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 ...

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 ...

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 ...

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...

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. ...

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 ...

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 ...

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 ...