Monmouth Crossfit

Memorial Day/CF Games Northeast Regional Weekend Schedule:

Thursday 5/24: AM classes only
Friday 5/25: Closed
Saturday 5/26: Closed
Sunday 5/27: Closed
Monday 5/28: PM classes only

Warmup:

200m ...

Partner WOD 9AM
 

Warmup: 3 rds

10 sumo squat to stand

10 pvc shoulder dislocates

10 situps

WOD: Partner Angie

100 pullups

100 pushups

100 situps

100 squats

**Partner 1 completes reps ...

The return of T Murr!
 

Warmup: 3 rds

10 russian kb swings

10 box jumps

10 pushups

Pre-WOD mobility:

5 way shoulder band stretches :30/stretch/side

Skill ...

Sweat Equity!

Make-Up WOD/Oly Skill & Strength WOD

Burpee Challenge Day 46, Burpees Completed: 1081
 

Warmup:

400m run

Burgener warmup x 2

Pre-WOD mobility:

Wall/...

 
Burpee Challenge Day 45, Burpees Completed: 1035
 

Warmup: 3 rds

10 wall squats

10 pvc shoulder dislocates

10 situps

Pre-WOD mobility:

Wall groin stretch 1 min/side

Front hip ...

Burpee Challenge Day 44, Burpees Completed: 990
 

Warmup: 2 rds

20 double unders

10 sumo squat to stand

20 arm circles forward and backward

Pre-WOD mobility:

Hamstring band stretches 1 ...

Warmup: 3 rds

10 front leg swings per side

10 side leg swings per side

10 pvc shoulder dislocates

Pre-WOD mobility:

Samson with band distraction 1 min/side

5 ...

Burpee Challenge Day 41, Burpees Completed: 861

Partner WOD 9am
 

Warmup:

400m run

20 russian kb swings

20 sumo squat to stand

Pre-WOD mobility:

Front rack band ...

 
Burpee Challenge Day 40, Burpees Completed: 820

Warmup: 2 rds

10 jump tucks

10 wall squats

10 wall/floor angels

Pre-WOD mobility:

Wall groin stretch 1 min

Samson w/...