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21 Nov 2014

Nov 21 2014

Free Class Saturday at 11AM Come get a jump start on the new year!

WOD
Teams of 2

9-7-5
Squat Snatches (165/105 – Heavy)
Wall Climbs

-Then-

5-7-9
OHS (165/105)
Muscle Ups (3x Pull Ups + Push Ups)

-Then-

9-7-5
Thrusters (165/105)
C2B Pull Ups

**OTM till everyone finishes – 2 Squat Snatches**
**This weight should stay the same for the entire workout and should be heavy and hard. Failed reps are expected. Teams can alternate reps as they desire**

Oly Wk2/D5
5RM Back Squat
1RM Clean & Jerk
1RM Snatch

20 Nov 2014

Nov 20 2014

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

1RM Hang Power Clean

WOD
3 Rounds
20 Box Jumps
20 Burpees
20 KBS (1.5/1p)

Oly W2/D4
3×3 Jerk Split Stance Presses – to warm up
3RM Split Jerk

3×3 Tall Cleans (AHAP)
6×5 Glute Ham Raises
6×8 Hip Trusts

19 Nov 2014

Nov 19 2014

Another packed day as MTM Athletes buck the cold and keep hitting it hard in the gym!

WOD
Half Flight Simulator
5-10-15-20-25-20-15-10-5 Unbroken Double Unders
– Rest 2 Min –
Repeat

**If you don’t have solid double unders do 10AMRAP of Double Unders or attempts**

-Then-
4 Rounds – NFT
20 Super Mans (Or Back Extensions)
20 Candle Sticks

Oly Wk2/D3
Front Squat
65%/72.5% – 3 Reps
80%/87.5% – 2 Reps

5×3 Hang Power Snatch (80%)
5×3+2 Hang Squat Clean + Split Jerk (80%) (3 Cleans then after the 3rd clean 2 Jerks)

17 Nov 2014

Nov 17 2014

Welcome to a brand new week!

The MTM Holiday Party – will be Saturday Dec 13th at 7PM. Additional details will be at the gym soon.

CrossFit Open Prep – The CrossFit Games season is coming up and for those of you who will try to make a serious run at Regionals or The Games now is the time to start putting in some extra work. I give you: Post workout completion OTMs. Simply put when you finish a WOD you’ll take about a min of rest and then complete additional work, on the minute, until every last person has completed the WOD.

1RM Back Squat

WOD
4 Rounds
8 Shoulder to Overhead (135/95)
8 Front Rack Lunges
8 Lateral Burpees

**Post OTM – 3 Burpees**

Oly W2/D2
8×4 Back Squat 72.5% – 90s Rest
5×3 Hi-Hang Squat Snatch (80%)
5×3 Hi-Hang Power Clean & Push Jerk (80%)

14 Nov 2014

Nov 14 2014

Free Class Saturday at 11AM Come see what CrossFit is all about, then get started with our Beginner’s Sessions and get a jump on the new year!

WOD
3 Rounds
7 HSPU
14 Farmers Carry (Single Arm)
21 Pull Ups
28 Push Ups

Oly Wk1/D5
8RM Back Squat

1RM Snatch
1RM Clean & Jerk
**This should OBVIOUSLY be a SQUAT Snatch and a SQUAT Clean and Split Jerk – Don’t waste your time practicing anything else for even a single rep. Below is a list of international weightlifters who power clean and snatch world record weights:

13 Nov 2014

Nov 13 2014

Free Class Saturday at 11AM Come see what CrossFit is all about and jump start your new year!

1RM Split Jerk

WOD

4 Rounds
10 Box Jumps (24/20)
20 Wall Balls

– Rest 3 Min –

4 Rounds
10 KBS
10 Burpees

Oly WK1/D4
3×3 Jerk Split Stance Presses – to warm up
1RM Split Jerk

3×3 Tall Cleans (AHAP)
6×5 Glute Ham Raises
6×8 Hip Trusts

12 Nov 2014

Nov 12 2014

Free Class Saturday at 11AM Get a jump start on the new year with North Canton’s best workout!

WOD
Death By 10 Meters

-Then-
50 Candle Sticks
50 Push Ups

**While Death by 10m can easily be gamed by giving a very low effort for the first several rounds, today we won’t be allowing this. You should be SPRINTING from the first 3,2,1.**

Oly Wk1/D3
Front Squat-60/67.5/75/82.5%x4

5×3 Hang Power Snatch (80%)
5×3+2 Hang Squat Clean + Split Jerk (80%) (3 Cleans then after the 3rd clean 2 Jerks)

11 Nov 2014

Nov 11 2014

Happy Veterans Day Thank you to all who have and continue to serve our great country.

WOD
“Josh”
21 OHS (95/65)
42 Pull Ups
15 OHS
30 Pull Ups
9 OHS
18 Pull Ups

**SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.**

Oly Wk1/D2
Warm Up with the following complex: Add Load as you can.
Snatch DL – 2 Hang Muscle Snatches – OHS – Sotts Press

3RM BTN Push Press – Snatch Grip
5×5 Dips
5×5 Pull Ups
3×10 Glute Ham Raises

07 Nov 2014

Nov 7 2014

Free Class Saturday at 11AM Come see what CrossFit is all about, for Free and open to all levels of experience. See you there!

Good Luck to all the ladies heading out to Barbells and Bombshells tonight at APC CrossFit!

WOD
Teams of 2

4 Rounds
40 KettleBell Swings (1.5/1p)
40 Goblet Squats
20 Dips
20 Push Ups

**Alternate even work**

Oly Wk4/D5
5RM Back Squat
1RM Snatch
1RM Clean & Jerk

06 Nov 2014

Nov 6 2014

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

The CrossFit Invitational is this weekend. Watch Froning, Khalipa, Briggs, Camille and more throwdown in team events Sunday!

1RM Power Clean & Push Jerk
WOD
Death By:
Strict Pull Ups
-Then-
Wall Climbs

Oly Wk4/D4
Rest.


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