• Mazen Nassar

Mike O’Keefe Birthday WOD- 5/25/20 Zoom link for shoulder clinic at 4:15 and 5pm class

Happy birthday Mike O’Keefe! Great work in your fitness journey it’s an honor to have you part of our community!

Warm up:

5 min AMRAP

5 Scapular push ups

10 Sampson Lunges

5 Inch Worms

10 spider push ups

Mobility: 30 secs

Pec stretch

Triceps stretch

Kick stand



Incline floor press finish with French press

4x Max Reps

Mike O’Keefe Birthday WOD

10-min. AMRAP:

10 V-ups

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm


The prescribed weight of the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well. Here are some creative substitutes:

• Dumbbell of a different weight

• Plastic milk jug

• Can of food

• Waterbottle

• Kettlebell

For your convenience, the prescribed weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.)

Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Max Fitness CrossFit is inviting you to a scheduled Zoom meeting.

Topic: Max Fitness CrossFit's Personal Meeting Room

Join Zoom Meeting


Meeting ID: 661 578 5123

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