16 Sep / 2011
Great Job to everyone who came in and lifted some heavy weight yesterday! Today’s WOD is a partner workout with a brand new movement that even experienced CrossFitters have probably never done before…
Teams of 2
400 Single Jumps
60 Sit ups
6 Bar Overs (or 50 Knees to Elbows)
– One person working at a time –
In a bar over a person moves their entire body over the top bar of a pull up bar.
15 Sep / 2011
Reminder: FGB6 Saturday 10AM at CrossFit Legacy. Be there to take part in this GLOBAL CrossFit event.
1RM Shoulder Press
5 Min AMRAP
Squat Clean to Overhead (165/105)
14 Sep / 2011
Today we’re going to spend some time working on Row Technique in preparation for Fight Gone Bad 6 this Saturday. You are going to FGB6 at CrossFit Legacy Saturday at 10:00am, aren’t you? All the cool kids will be there.
Don’t miss the 2011 CrossFit Games on ESPN 2 tonight at 8:00PM
Row 1K for Time
– Full Recovery –
20 Kettlebell Swings
13 Sep / 2011
Great effort on a difficult WOD yesterday. The Pull Ups at the end were brutal but everyone fought through to the finish.
This Saturday we’ll be travelling to CrossFit Legacy for Fight Gone Bad 6. Don’t miss this annual CrossFit global event for a great cause.
1 RM Deadlift
21-15-9 SDLHP (105/70)
9-15-21 Push Press (105/70)
12 Sep / 2011
Welcome to a brand new week. Congrats to everyone who participated in SPC CrossFit’s Amazing Race 2! It was an awesome time dispite the rain and silly string.
Thanks to CrossFit Legacy for today’s WOD (it was going to be a lot worse…)
Angie – in Reverse
100 Air Squats
100 Sit Ups
100 Push Ups
100 Pull Ups
10 Sep / 2011
MTM CrossFit is CLOSED today for The Amazing Race at SPC CrossFit. See you all Monday.
09 Sep / 2011
Great Job on yesterday’s skills everyone!
1 RM Clean & Jerk
*Reminder: MTM CrossFit will be closed Saturday for The Amazing Race 2 at SPC CrossFit*
08 Sep / 2011
And now for something completely different…
Competition Test Day
In preparation for this weekend’s Amazing Race 2 we’ll be using today to work on skills and discuss/test strategies for getting faster times on WODs. While there won’t be a specific WOD for today, do not miss your chance to work on moves and learn new skills.
Double Unders – 5 min of DU practice. People proficient in DUs will try to hit a set of 20 the fastest and slowest possible.
Pull ups – 3 Rounds of 10 for the fastest time of 10.
Wallballs – 3 Rounds of 10 for the fastest time of 10.
Kettlebell Swings – 3 Rounds of 10 for the fastest time of 10.
Muscle-up/Row/Double Under Technique in the remaining time.
07 Sep / 2011
Lots of 1RM Back Squat PRs yesterday, Great Job Everyone! Amazing Race Updates coming tomorrow.
50′ Walking Lunge
4 Hand Stand Push Ups
06 Sep / 2011
Hope everyone enjoyed the long weekend, today’s WOD is a fast chipper to get us back into the swing of things.
1RM Back Squat
40 Wall Balls (20/14)
30 Knees to Elbows
10 Power Cleans (135/95)