dmac, Author at MTM CrossFit

Blog Archive

26 Apr 2017

Apr 26 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

Congrats to Sandy! She completed the Online Qualifier over the weekend and moved up 55 places to finish 57th in the World for her age group. Way to go!

WOD
10 Rounds
100m Run
10 Pull Ups
1 C&J (225/135)
– Rest 2 Min –

25 Apr 2017

Apr 25 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

WOD
800m Run
25 Burpees
5 Wall Climbs
600m Run
20 Burpees
4 Wall Climbs
400m Run
15 Burpees
3 Wall Climbs
200m Run
10 Burpees
2 Wall Climbs
100m Run
5 Burpees
1 Wall Climb

– Then –
100 Hollow Rocks
80 Plank Side Touches
60 Twisting Mountain Climbers

24 Apr 2017

Apr 24 2017

Welcome to a brand new week!

Back Squat – 18 Rest & Pause (80% of 1RM)
**In today’s squatting you’ll warm up then take 80% of your 1RM and perform 18 reps in as few sets as possible, resting just 20s when needed. For example, I squatted 6 reps to start, rest 20s, squatted 4 more reps, rest 20s, did 3 reps, rest, 3 reps, rest and finally finished 2 reps. You don’t need to have a set plan of how many reps, just do as many as you can at the time and then rest.

WOD
AGOQ Workout 2 (ish)
25 Toe 2 Bar
50 Double Unders
15 Squat Cleans (135/85)

25 Toe 2 Bar
50 Double Unders
15 Squat Cleans (185/115)

For Time.

**The Original Workout is 4 AMRAPs extending each time you complete the work by another 4 Mins. Today we’ll have everyone do 2 rounds worth for time.

21 Apr 2017

Apr 21 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

WOD
Master’s Qualifier 17.3

21-15-9
Shoulder to Overhead (135/95)
C2B Pull Ups

– Then –
Midline Work
3 Rounds
20 Alt V-ups
15 Leg Raises
10 BB Roll Outs
12/12/12 Curls (1 Round only)

20 Apr 2017

Apr 20 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

12 OTM – Alt
4 Foot Wrap Pull Ups
8 Burpees
20 Hollow Rocks
20 Squats

3RM Strict Press

WOD
4-3-2-1 Rope Climbs
15 Hang Power Cleans (135/95)
12 Lateral Burpees
9 Front Squats (135/95)

19 Apr 2017

Apr 19 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

Gymnastics Warm Up – 2 Rounds
WOD
5 Rounds
60 Double Unders
6 Turkish Get Ups (1.5/1p)
100m Run
8 HSPU
30 Double Unders
12 KBS (1.5/1p)

18 Apr 2017

Apr 18 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

10 OTM
5 Push Ups
5 V-Ups

WOD
6 AMRAP
6 T2B
6 OHS (95/65)

– Rest 2 Min –
6 AMRAP
6 Pull Ups
6 Squat Snatches (95/65)

– Then –
Midline Work
2 Rounds
10 Barbell Roll Outs
20 Weighted Sit Ups
30 Alt Knee Mountain Climbers

17 Apr 2017

Apr 17 2017

Welcome to a brand new week!

Back Squat 3×10 (75%)

WOD
3 Rounds
15 Burpees
200m Run
10 Power Clean & Push Jerks (135/95)
200m Run

– Then –
12/12/12 Curls
Shoulder Raises
Strict Leg Raises
1 Round

14 Apr 2017

Apr 14 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

T-Band Warm Up
WOD
Teams of 2
500m Row
50-40-30-20-10
Kettlebell Swings (1.5/1p)
Push Ups
Air Squats

13 Apr 2017

Apr 13 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

8 OTM – 4 Push Press
>WOD
200m Run
15 Burpees
12 Power Cleans (185/135)
9 Muscle Ups

– Then –
12/12/12 Curls
20 Plank Side Touches
20 Weighted Sit Ups
1 Round.


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