Monday WOD – EVA

Luke Jacobsma Workout of the Day Leave a Comment

This was such an awesome WOD and we are SOOO proud of everyone who did it… WARM UP: 10 slow motion air squats 10 jumping air squats 5 slow push ups 5 fast push ups 10 superman back extensions 10 good mornings WOD: (50 min CAP) “EVA” 5 Rounds for Time 30 KB Swings (2pood/1.5pood) 30 Pull-Ups TRUST US… YOU …

Luke JacobsmaMonday WOD – EVA

MOW – Emily B.

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Our MOW this week is Emily B.  Emily started with us in the park, coming one Saturday a week, leaving sore and tired, but then kept coming back eager for more.  Emily continually pushes herself to the max, never giving up on a WOD regardless of what her body says.  If something is sore or starts hurting, she will ask …

Monica JacobsmaMOW – Emily B.

Fridays WOD

Luke Jacobsma Workout of the Day Leave a Comment

This is what went down today WARM UP: 5 Minutes of rowing Warm up your Power Clean. STRENGTH/TECHNIQUE You have a maximum of 10 rounds on the Clean Ladder to establish your 1 RM Power Clean. * you must add a minimum of 10lbs each round. * maximum of 2 minutes per round WOD: 6 Rounds for TIME 5 HSPU’s …

Luke JacobsmaFridays WOD

Thursdays WOD (if you happened to miss it)

Luke Jacobsma Workout of the Day Leave a Comment

WARM UP: 400m run Burgener warm up TECHNIQUE/STRENGTH Perform the following every 30 seconds for 8 minutes Snatch Deadlift + Hang Power Snatch +  Hang Squat Snatch (115/75) *if you drop the bar, you must do 5 burpees at the end of 8 minutes * if you fail to complete the above in 30 seconds, then you must complete 5 …

Luke JacobsmaThursdays WOD (if you happened to miss it)

Wednesday’s WOD

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Just another day at CrossFit Reflex… 8 MIN AMRAP 8 SA KB Thrusters (1.5/1pood) 8 KB Swings 8 SA KB Snatches 8 Goblet Squats REST 3 Minutes Run 1 mile OR Row 2000 meters REST 4 Minutes 8 MIN AMRAP 8 Ring Dips 16 OHWL’s (45/25) 8 V-Ups 8 Burpees

Luke JacobsmaWednesday’s WOD

Tuesday’s WOD

Luke Jacobsma Workout of the Day Leave a Comment

This is what happened today at CrossFit Reflex… 10 Deadlifts (225/155) 2 Box Jumps (30/24) 8 Deadlifts 4 Box Jumps 6 Deadlifts 6 Box Jumps 4 Deadlifts 8 Box Jumps 2 Deadlifts 10 Box jumps REST 5 Minutes 7 Min AMRAP 20 sit ups 10 push ups 5 toes to bar THEN, find your 1 RM on the Strict Press …

Luke JacobsmaTuesday’s WOD

MOW – Josh T.

Monica Jacobsma News Leave a Comment

Our MOW this week is Josh Troke.  Josh has been with us for about three months. After one of his fellow physicians started making CrossFit gains, Josh realized he wanted in on a piece of the action.  Josh is constantly asking questions to better his form and technique and always pushes himself 100%.  If he is not sure if he …

Monica JacobsmaMOW – Josh T.

Wednesday’s WOD

Luke Jacobsma Workout of the Day Leave a Comment

This is what you guys missed today… WARM UP: 1 Lap around the block 10 Hip openers each on right and left leg WOD: 3 RFT (10 Minute CAP) 15 Hang power cleans (135/95) 30 Ab Mat sit ups REST 2 minutes 4 RFT (15 Minute CAP) 12 KB Swings (2/1.5) 24 Toes to bar REST 5 minutes 5 RFT …

Luke JacobsmaWednesday’s WOD