Thursday’s Bear Complex WOD

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WARM UP: 3 rounds 7 jumping air squats 7 inch worms 7  Cal Row WOD 7 RFT Bear Complex @ (115/75) ***7 unbroken rounds of – Power Clean, Front Squat, Push Press, Back Squat, Behind the neck push press = 1 Bear Complex *must be unbroken and you can only rest with bar off the ground. 7 burpee penalty for …

Luke JacobsmaThursday’s Bear Complex WOD

Wednesday WOD “Get ‘R Done!!!”

Luke Jacobsma Workout of the Day Leave a Comment

Warm Up: 200m Med Ball Shuttle Run Jump rope singles for 3 minutes Clean and Jerk Technique 3 x 1 Power Cleans 3 x 1 Squat Cleans 3 x 1 Push Jerks 3 x 1 Split Jerks 5 x 1 Clean & Jerk (work up to your 1RM) WOD: 21 minute AMRAP 21 KB Swings (53/36) 21 V-ups 21 T-Push …

Luke JacobsmaWednesday WOD “Get ‘R Done!!!”

Inspired by the Games Tuesday WOD

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WARM UP: 200m run 30 toes to bar 20 wall balls 10 ball slam push ups 200m run WOD: PART A: (15 Min CAP) 5 RFT 5 Deadlifts (275/195) 5 KB pistols on right leg (1pood/.5pood) 5 KB pistols on left leg (1pood/.5pood) CASH OUT: (60 second Handstand hold) REST 3 MINUTES PART B: (15 min CAP) 5 RFT 5 …

Monica JacobsmaInspired by the Games Tuesday WOD

Monday WOD

Monica Jacobsma Workout of the Day Leave a Comment

Great Job to Rich Froning and Samantha Briggs for earning the title “The Fittest Man on Earth” and “The Fittest Woman on Earth” at the 2013 Reebok CrossFit Games. It was so incredible to see what we can do when we put our minds to something. We hope you enjoyed your weekend and look forward to seeing you all this …

Monica JacobsmaMonday WOD

WOD 7.26.13

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Warm Up: 2 Rounds 10 Roll to Candlestick 10 Bridge ups 10 Reverse Planks 5″ hold 200 m Run   3RFT 25 KBS (2/1.5) 50 DU Then: 2RFT 25 DL (185/125) 25 Box Jumps (24/20) Then: 1RFT 25 HSPU 25 Burpees        

Monica JacobsmaWOD 7.26.13

Thursday WOD

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WARM UP: 400 M Run Burgener Warm Up WOD “Grace” (10 min Cap) 30 Clean and Jerks (135/95) Shoulder Press 1-1-1-1-1 @70% Push Press 3-3-3-3-3 @ 80% Push Jerk 5-5-5-5-5 @ 70%

Monica JacobsmaThursday WOD

WOD 7.24.13

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Warm Up: 2 Rounds 20 Mtn Climbers 10 KBS 5 Toes 2 Bar   Part A For Time: (7 min cap) 50 Burpees   Rest 7 Min   Part B 20 Min AMRAP 10 Power Cleans (185/125) 400 M Run

Monica JacobsmaWOD 7.24.13

Thruster Tuesday

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Warm Up: 1 Mile Run Dynamic Stretching For Time: 10 Thrusters (135lbs/95lbs) 50 DU 8 Thrusters 40 DU 6 Thrusters 30 DU 4 Thrusters 20 DU 2 Thrusters 10 DU PART B: 4 x 100m Banded Sprints

Monica JacobsmaThruster Tuesday

WOD 7.22.13

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Warm Up: 15 Wall Balls 15 Box Jump 3 Wall Walks F2B Hip Openers x 20 S2S Hip Openers x 20 Duck Walk x 30ft   Alright guys, let’s put our kipping techniques we learned last week to good use!  It’s time to show off those skills!   3 RFT 800 M Run 50 Pull-ups

Monica JacobsmaWOD 7.22.13

WOD 7.18.13

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Warm Up Jump Rope Drill   Then:  Buy in: 25 burpees to plate 3RFT (115/85) 5 strict press 10 OHS 15 push press 20 front squats 25 push jerk 30 BS Buy Out: 25 burpees to plate

Monica JacobsmaWOD 7.18.13