WOD 2.27.14

Monica Jacobsma Workout of the Day Leave a Comment

5×50 Shoulder Taps    RX: Freestanding with a partner Scaled: On a wall or box   WOD    2 Rounds 15 T2B 10 SA KB Snatch (1.5/1) 5 Thrusters (115/75)   Rest 3 min   2 rounds   Rest 3 min   2 Rounds

Monica JacobsmaWOD 2.27.14

CrossFit Open 2014 – It’s here and we are ready!

Monica Jacobsma News Leave a Comment

Alright ladies and gentlemen, the day we have been waiting for is finally here!  The first workout of the CrossFit Open 2014 will be announced tonight at 5:00pm!  You will have anxiety, fear, excitement, hesitation, anxiety, possible phantom muscle pains, anxiety, ect upon hearing the workout announced…But the most important part is to remember that CrossFit is FUN and part …

Monica JacobsmaCrossFit Open 2014 – It’s here and we are ready!

2.26.14

Monica Jacobsma Workout of the Day Leave a Comment

Strength:   Snatch  7×1 (Build up to a heavy single)   WOD (25 min cap)   3 Rounds   18 Box Jumps (24/10) 18 KBS (2/1.5) 18 Burpees 18 OHWL (45/25) 18 SDHP (2/1.5) 18 Ball Slams (20/14) 18 Pistols (sub 36 jumping air squats)      

Monica Jacobsma2.26.14

WOD 2.24.14

Monica Jacobsma Workout of the Day Leave a Comment

Strength  Backsquats 3×10 @ 65%     WOD    21-15-9 (10 min cap)   Power Cleans (155/105) Ring push ups   Rest 5 min   100 Ab Mat Sit ups (6 min cap)

Monica JacobsmaWOD 2.24.14

WOD 2.21.14

Monica Jacobsma Workout of the Day Leave a Comment

Strength   5×5 (adding weight each set)   Hang power Clean & Split Jerk   WOD 3 Rounds 60″ ME at each Station   Box Jump (30/24) Calorie Row Pull-ups Burpees Toes 2 Bar Rest

Monica JacobsmaWOD 2.21.14

WOD 2.20.14

Monica Jacobsma Workout of the Day Leave a Comment

20 Turkish Get ups (HAP) WOD   20 Min AMRAP   200m Run 5 Squat Cleans (185/135) 10 KBS (2/1.5) 15 SDHP (2/1.5)  

Monica JacobsmaWOD 2.20.14

WOD 2.18.14

Monica Jacobsma Workout of the Day Leave a Comment

Skill:   With a partner or teams of 3 acting as spotters:   5 min free standing handstand hold   then:   Work on OHS position     WOD    EMOM 12 min   Min 1: Power Snatch+Hang Squat Snatch+3 OHS (HAP) Min 2: 6 STO Min 3: 45 DU   (Repeat EMOM for total of 12 min or 4 …

Monica JacobsmaWOD 2.18.14

WOD 2.17.14

Monica Jacobsma Workout of the Day Leave a Comment

  Strength    Backsquats   5×5 @ 50% 3×3 @ 75% 3×2 @ 90-95% ME – @ 50%   WOD   5 Rounds for Time (10 min cap) **This is an all out SPRINT   12 Push ups 6 Touch n Go Power Cleans (135/95) 3 bar facing burpees

Monica JacobsmaWOD 2.17.14

WOD 1.11.14

Monica Jacobsma Workout of the Day Leave a Comment

Strength EMOM 5 mintues 3 Snatches   EMOM 5 Minutes 3 Hang Power Snatches   EMOM 5 Minutes 3 Snatch Grip DL   WOD 15 min cap   800 m Run 50 KBS (HAP) 400m run 30 KBS 200m run 10 KBS   200 DU

Monica JacobsmaWOD 1.11.14