Blog - MTM CrossFit


16 Sep / 2011

Sept 16 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
3 Rounds
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

Sept 15 2011

Reminder: FGB6 Saturday 10AM at CrossFit Legacy. Be there to take part in this GLOBAL CrossFit event.

1RM Shoulder Press

Open WOD11.3
Squat Clean to Overhead (165/105)

Check out Dan Bailey (6th overall in the 2011 CrossFit Games now showing on ESPN2) crushing this WOD at CrossFit Utility on his way to winning the CrossFit Games Open.

14 Sep / 2011

Sept 14 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 –

2 Rounds
20 Burpees
20 Kettlebell Swings

13 Sep / 2011

Sept 13 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

200m Run
21-15-9 SDLHP (105/70)
200m Run
9-15-21 Push Press (105/70)

12 Sep / 2011

Sept 12 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

Check out MTM CF friend Wilson Tang cleaning his body weight again and again during the last WOD of the Amazing Race 2. Awesome effort!

10 Sep / 2011

Setp 10 2011

MTM CrossFit is CLOSED today for The Amazing Race at SPC CrossFit. See you all Monday.

09 Sep / 2011

Sept 9 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*

Chad Vaughn lifts heavy at CrossFit Austin

08 Sep / 2011

Setp 8 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

Sept 7 2011

Lots of 1RM Back Squat PRs yesterday, Great Job Everyone! Amazing Race Updates coming tomorrow.


5 Rounds
50′ Walking Lunge
4 Hand Stand Push Ups
20 Situps

Rowing is for everyone. Tomorrow we’ll go over some technique.

06 Sep / 2011

Sept 6 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

500m Row
40 Wall Balls (20/14)
30 Knees to Elbows
20 Burpees
10 Power Cleans (135/95)