dmac, Author at MTM CrossFit - Page 2 of 172

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Blog Archive

05 Jan 2018

Jan 5 2018

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

WOD
Teams of 2
5 Rounds
10 Power Snatches (135/95)
20 OHS
30 Lunges
40 Double Unders

03 Jan 2018

Jan 4 2018

Its been a strong start to the year, Keep it up!

1RM Power Snatch (in 15Min)

WOD
20 AMRAP
5 Burpee Box Overs (24/20)
1 Muscle Up
10 WallBalls (20/14)

10 Burpee Box Overs
2 Muscle Ups
20 Wallballs


+5 – Burpee Box Overs
+1 – Muscle Up
+10- Wallballs

02 Jan 2018

Jan 3 2017

Free Class Saturday at 11AM

Our Next 6Wk Challenge starts Monday If you know someone who’s looking to get fit and healthy in 2018, let them know!

WOD
15 AMRAP
100 Cal Row
75 Pull Ups
50 KBS (1.5/1p)

01 Jan 2018

Jan 2 2017

Welcome to a brand new year! Normal Hours starting today!

10 OTM
1 Squat Clean & Jerk (Working up)

WOD
100 Double Unders
10 Squat Cleans & Jerks (135/95)
70 Double Unders
7 Squat Clean & Jerks (185/135)
30 Double Unders
3 Squat Clean & Jerks (225/155)

27 Dec 2017

Dec 28 2017

Open Gym from 9:00AM-Noon

10 OTM – Alternating
5 Hang Power Cleans (Increasing Weight)
4 Wall Climbs

WOD
15 AMRAP
20 Box Jumps (24/20)
15 Push Ups
10 Cal Row

26 Dec 2017

Dec 27 2017

Open Gym Today 9AM-Noon

1RM Push Jerk

WOD
15 AMRAP
Squat Cleans & Split Jerks (185/135)

22 Dec 2017

Dec 23 2017

10AM and 11AM WODS today!

12 Days of Christmas
1 Power Snatch (95/65)
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)
This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.

22 Dec 2017

Dec 22 2017

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

WOD
Teams of 2

2K Row
200 Squats
150 Sit Ups
100 Push Ups
100 Pull Ups

21 Dec 2017

Dec 21 2017

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

WOD
12-8-4
Thrusters (165/115)
Ring Muscle Ups

19 Dec 2017

Dec 20 2017

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

WOD
Today’s workout is going to be a little different. You’ll work up to a heavy single Snatch and then a Heavy Clean and Jerk. Any variation you’d like.

Row 200m between each attempt, starting at an easy weight and increasing 5-10lbs each lift.

If you miss the lift you row again and try again. Once you’ve hit a heavy weight in the Snatch move on to the C&J.

This is going to be pretty casual and free form, there’s no rush on the rower, there’s no cap, you can rest a little between rowing and the lift. I expect each person to accumulate about 3-4K in rowing and 8-12 lifts for each one.


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