WOD 5.30.14

Monica Jacobsma Workout of the Day Leave a Comment

Technique Work   OHS   5-5-5-5-5 with bar/perfect form   3-3-3-3-3 light to medium weight/perfect form   WOD (21 min cap)   30 DU 30 Clean and Jerks (135/95) 30 Backsquats 30 Deadlifts 30 Floor Press 30 Pull ups 30 Lateral Burpees 30 Cal Row

Monica JacobsmaWOD 5.30.14

WOD 5.29.14

Monica Jacobsma Workout of the Day Leave a Comment

Strength Ring Dips  7-7-7-7-7   WOD (25 min cap) Buy In: 30 T2B 800 m Run   21-15-9 power snatches (95/65) **This is LIGHT wall balls (20/14)   Buy Out:  800m Run 30 T2B  

Monica JacobsmaWOD 5.29.14

WOD 5.28.14

Monica Jacobsma Workout of the Day Leave a Comment

Strength   Strict press  5-5-3-3-1-1-1 (work up to a 1 rm)   Deadlift (185/135) 5-5-5-5-5   WOD 10 min EMOM   3 burpee knee tucks 3 C2B 3 Sit ups 3 Box Jumps (24/20)

Monica JacobsmaWOD 5.28.14

WOD 5.27.14

Monica Jacobsma Workout of the Day Leave a Comment

Strength:   Find 1 Rm Power Clean   Front Squat @ 90% of 1 RM Power Clean 3-3-3-3-3   WOD (15 cap) 6 Rounds   5 KBS (70/53) 5 HPC @ 75% 1RM Power Clean 5 HSPU 5 Goblet Sq (70/50)

Monica JacobsmaWOD 5.27.14

IT’S HHHHEEEERRRREEEE!!!! PALEO CHALLENGE – TEAM EDITION

Monica Jacobsma Diet & Nutrition, News, Workout of the Day Leave a Comment

“Discipline is just choosing what you want now, and what you want most.” You asked for it and now it’s here!  The short of it: What: Friends and Family Paleo Challenge – TEAM edition Where: CrossFit Reflex and beyond!!! Cost: $50 When: June 1st  Details: Do you find yourself saying you wish you were more disciplined, or that you want …

Monica JacobsmaIT’S HHHHEEEERRRREEEE!!!! PALEO CHALLENGE – TEAM EDITION

WOD 5.19.14

Monica Jacobsma Workout of the Day Leave a Comment

Strength 5-5-5-5-5  Backsquats (HAP) **Superset with 10 – 3 count negative push ups   WOD (20 min cap) 3 rounds 75 DU 25 T2B then: 3 rounds 15 Thrusters (95/65) 60″ plank hold

Monica JacobsmaWOD 5.19.14

WOD 5.15.14 – BikRAM CRossFIT

Monica Jacobsma Workout of the Day Leave a Comment

Partner carry 400m Can only put your partner down once…Or else…   IT’S A SCORCHER!!! 99 degrees!  BikRAM CrossFIT   WOD   30 min amrap   5 power cleans (135/95) 5 front squats 5 push press 5 backsquats 5 DL 200m

Monica JacobsmaWOD 5.15.14 – BikRAM CRossFIT

WOD 5.14.14

Monica Jacobsma Workout of the Day Leave a Comment

Skill: Handstand practice WOD (20 min cap)   6 RFT   3 DL (275/195) 6 Lateral Burpees 9 T2B 12 Wall Balls (20/14)    

Monica JacobsmaWOD 5.14.14

5.13.14

Monica Jacobsma Workout of the Day Leave a Comment

10-8-6-4-2 (must be unbroken) Hang power cleans (155/115) Front Squats (155/115)   WOD (6 min AMRAP)   40 Russian Twists (20/14) 20 KBS (2/1.5) 10 Front Rack Lunges (155/115)   Rest 3 min   Repeat

Monica Jacobsma5.13.14