Schedule Update:
Reminder, we are closed on Monday for Labor Day.

CrossFit Beginners Course:
If you are interested in joining CrossFit Monroe please click here: Beginners Course

Friday, September 04, 2015

WOD

STRENGTH
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Rest 2 minutes

Build load every set.

CONDITIONING 
For Time
30-20-10 of:
Kettlebell Swings (70/53#)
Shoulder to Overhead (115/75#)
Pull-Ups

Thursday, September 03, 2015

WOD

STRENGTH 
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

CONDITIONING 
CrossFit Games Open Event 11.3:
5 minute AMRAP of:
Squat Clean & Jerk (165/110#)

Wednesday, September 02, 2015

WOD

CONDITIONING
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
500m Row
400m Run
30 Push-Ups

(Keep track of your time each set.) 

Tuesday, September 01, 2015

WOD

STRENGTH 
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%

CONDITIONING 
For time:
9 Thrusters (135/95#)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar

Monday, August 31, 2015

WOD

STRENGTH 
Every minute, on the minute, for 8 minutes:
1 Strict Shoulder Press

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 

Then...

Every 2 minutes, for 6 minutes (3 sets) of:
1 Strict Shoulder Press @ 101-105%

CONDITIONING 
7 minute AMRAP of:
7 Handstand Push-Ups
7 Ring Dips
7 Burpees