WOD Archives - MTM CrossFit

Blog Archive

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)

26 Jun 2017

Jun 26 2017

Welcome to a brand new week!

The next 2 weeks are VIRTUOSITY Weeks

Virtuosity = Doing the Common Uncommonly Well

Today’s Virtuosity:
Mobility

Show up on Time and expect a guided mobility session to start the class.

5RM Back Squat
WOD
3 Rounds
400m Run
15 Thrusters (95/65)

Cool Down:
200m Walk
Foam Roll Legs

23 Jun 2017

Jun 23 2017

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

WOD
Teams of 2

2k Row
100 KBS (1.5/1p)
400 Double Unders
100 Burpees

22 Jun 2017

Jun 22 2017

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

Our Next New You 6 Week Challenge starts on Monday so if you know anyone who’s interested now is the time to get them some info and get them to sign up. You can send them HERE to get started.

WOD
20 AMRAP
100m Run
2 Muscle Ups
4 Hang Squat Snatches (135/95)

– Then –
Jettison Curls (15s)
20 Lateral Raises
10 Barbell Roll Outs

21 Jun 2017

Jun 21 2017

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

WOD
15 AMRAP
15 Box Overs (24/20)
10 Wall Balls (20/14)
5 Wall Climbs

– Then –

3 Rounds
ME Strict Pull Ups (Scale to a min of 6 per round)
10 Strict Dips
20 Candle Sticks

20 Jun 2017

Jun 20 2017

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

8 OTM 8 Shoulder Presses

WOD
1mi Run TT (or 2K Row)

– Then –

1K Row
50 Thrusters (45)
30 Bar Facing Burpees

19 Jun 2017

Jun 19 2017

Welcome to a brand new week!

3RM Deadlift

WOD
3 Rounds
30 Lunges
20 Pull Ups
10 Box Jumps (30/24)

16 Jun 2017

Jun 16 2017

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

Gymnastics Warm Up – 3 Rounds

WOD
“Diane”
21-15-9
Deadlifts (225/155)
HSPU

15 Jun 2017

Jun 15 2017

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

5 AMRAP
Turkish Get Ups (1.5/1p)

WOD
20 AMRAP
20 Wallballs (20/14)
20 Hang Squat Snatches (75/55)
20 OH Lunges (75/55)

14 Jun 2017

Jun 14 2017

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

3 Rounds – Not For Time
2 Rope Climbs
10 Floor Presses (135/95)
20 Candle Sticks

WOD
21-15-9
KB Snatch (1.5/1p)
Ring Dips

– Then –
Jettison Curls
20 Lateral Raises
40 Alt V-Ups


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