Blog - MTM CrossFit

Blog

11 Jul / 2017

Jul 11 2017

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

WOD – Courtesy of CFNE
5 AMRAP:
600m Run Buy-In
12 Deadlifts (185/135)
12 Barbell Burpees
Rest 5:00

5 AMRAP:
400m Run Buy-In
9 Deadlifts (225/155)
9 Barbell Burpees
Rest 5:00

5 AMRAP:
200m Run Buy-In
6 Deadlifts (275/185)
6 Barbell Burpees

10 Jul / 2017

Jul 10 2017

Welcome to a brand new week!

3RM Back Squat

WOD
27-21-15-9
Double Unders x2
Hang Power Snatch (75/55)
OHS (75/55)

07 Jul / 2017

Jul 7 2017

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

WOD
Teams of 2
20 AMRAP
5 C&J (185/135)
15 Lateral Bar Hops
20 Cal Row

**Partner completes the entire round before the next partner goes**

06 Jul / 2017

Jul 6 2017

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

WOD
5 Rounds
5 Muscle Ups
20 Wallballs (20/14)
20 WB Sit Ups

05 Jul / 2017

Jul 5 2017

Thanks to everyone who came out to Throwdown at MURPH Yesterday!

Olympic Warm Up

8 OTM
1 Snatch DL
1 Hang Squat Snatch
1 Squat Snatch

WOD
12 AMRAP
6 Squat Snatches (135/95)
6 Burpees
100m Run

03 Jul / 2017

Jul 3 2017

Welcome to a brand new Month!

Forth of July Murph! Happening 9AM Tuesday!


10 OTM
20 Double Unders
40 Single Jumps

WOD
“Annie”
50-40-30-20-10
Double unders
Sit Ups

– Then –

3 Rounds
10 Curls
10 Ring Dips
20 Alt V-Ups

30 Jun / 2017

Jun 30 2017

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

July 4th Murph Will be held on Tuesday from 9AM to 11AM. Doors Open at 8:45 with the first heat at 9:10 and the last heat starting at 10AM. Come tackle this tough WOD in honor of an American Hero. Regular hours the rest of the week.

Virtuosity Week Continues with: Squats!

5 OTM
10 Air Squats

5×5 Back Squat (70%)

WOD
20 AMRAP
15 Wallballs (20/14)
25′ Bear Crawl
25′ Crab Walk

29 Jun / 2017

Jun 29 2017

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

Viruosity Week Continues! Today: Pull Ups and Push Jerks

2 Rounds
10 Kips
10 Hollow Rocks

8 OTM
3 Pull Ups
3 Push Jerks

WOD
5 Rounds
21 Front Rack Lunges (95/65)
15 WB Sit Ups
9 Pull Ups

28 Jun / 2017

Jun 28 2017

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

Vituosity Week Continues with: Burpees!

We’ll cover most of this during class but if you’ve ever wanted to geek out more than any human should geek out over burpees:

Warm Up –
3 Rounds
10 Kick Outs and Up
10 Snaked Pushups to Plank

8 OTM
5 PERFECT Burpees

WOD
12 AMRAP
10 Burpees
6 STO (135/95)
200m Run

27 Jun / 2017

Jun 27 2017

Virtuosity Week Continues! Free Class Saturday at 11AM!

Today’s Virtuosity: Jumping Rope
10 OTM
20 Double Unders
40 Single Jumps
**If you’ve got double unders pretty easily try to vary the speed at which you do each set of double unders**

WOD
5 Rounds
30 Double Unders
20 Pull Ups
10 OHS (95/65)


1 2 3 4 5 159