“Divergent”

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Take 10 min to build to a heavy snatch + OHS WOD 16m amrap 3 snatches (95/65) 3 OHS (95/65) 9 C2B 40 DU 100m sprint 3 snatches 3 OHS 9 C2B 40 DU 100m sprint rest 1 min

Monica Jacobsma“Divergent”

“Lego my eggo”

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Squat clean 2-2-2-2-2-2 @ 95% super set with SA DB Strict Press 4-4-4-4-4-4 HAP WOD 8m AMRAP 8 L SA DB snatches (45/35) 30′ L arm DB OH lunges 8 R SA DB snatches 30′ R arm DB OH lunges 100m sprint

Monica Jacobsma“Lego my eggo”

Eat Beans, Not Beings

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It is not a secret many CrossFit athletes claim to adhere to a paleo diet.  While paleo revolves largely around meat, does this mean if you aren’t paleo you can’t call yourself a CrossFitter?  UH.  NO.  DUH. In fact, it is quite the opposite.  The beauty of CrossFit is those who do it come in all shapes and sizes.  So …

Monica JacobsmaEat Beans, Not Beings

“Make it rain”

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Push press 1-1-1-1-1-1-1 (starting at 70%) superset with front foot combined with rear foot elevated split squats 3-3-3-3-3-3-3 (HAP) WOD 7 min AMRAP 16 wall balls (20/14) 6 ‘heavy’ power cleans (165/115) LIGHTNING ROUND 4Min ME Cal Row

Monica Jacobsma“Make it rain”

“Woah oh oh they want me”

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focused warm up: spend 8 min building to a challenging power snatch WOD 4 RFT 7 power snatch (95/65) 7 DB push press (45/35) 100m bumper plate farmers carry (45/25) 14 lateral burpees Rest 1 min “lightning round” 4 rounds 30sec RKBS (53/35) 30sec T2B

Monica Jacobsma“Woah oh oh they want me”

“Kind Like Friday”

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Squat clean 1-1-1-1-1-1-1 @ 95-100% superset with kneeling SA DB strict press 3-3-3-3-3-3-3 (HAP) WOD 3-6-9-12-15-18… Hang squat clean (75/55) Pendlay row (75/55)

Monica Jacobsma“Kind Like Friday”

“Duh Monica”

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In teams of 3 row 3,000m.  No one person can row more than 200m at a time. Split jerk 3@70% 3@75% 3@80% 3(2@85%) WOD 10m AMRAP 150ft Farmers Carry (70/53) 100 m sprint 10 goblet squats (70/53)

Monica Jacobsma“Duh Monica”

Wait, I’m sorry, could you repeat that?

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Have you ever looked at strength programming and thought, hmmmm why we are doing this specific rep scheme?  Or, what does this do for me exactly? If so, check out this great article Do you even rep bro? written by Nick Yiakos giving you the low down on the science behind rep schemes seen in strength training. Even if you haven’t wondered …

Monica JacobsmaWait, I’m sorry, could you repeat that?

“Dirty mouth?”

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February 10, 2016 For time: “Filthy 50” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

Monica Jacobsma“Dirty mouth?”