WOD Archives - MTM CrossFit

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Blog Archive

18 Sep 2017

Sept 19 2017

Excellent work to everyone on a tough Squat and difficult WOD yesterday! Don’t let up now!

WOD
“1/2 Murph”

800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run

**Split the bodyweight work as you want. 10 Rounds of “Cindy” (5, 10, 15 Pull ups, Push Ups, Squats) is a popular method**

18 Sep 2017

Sept 18 2017

Welcome to a brand new week!

12RM Back Squat

WOD
10 AMRAP
10 Thrusters (95/65)
200m Run

15 Sep 2017

Sept 15 2017

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

WOD
5 Rounds
100m Run
3 Muscle Ups
100m Run
1 Rope Climb

12 Sep 2017

Sept 13 2017

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

It’s been a tough week and we’re not letting up. Keep showing up and kicking ass!

WOD
6 AMRAP
5 T2B
25 Double Unders

– Rest 3 Min –

6 AMRAP
5 C&J (185/135)
10 C2B Pull Ups

11 Sep 2017

Sept 12 2017

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

WOD
3 Rounds
400m Run
20 KBS (1.5/1p)
10 OHS (135/95)

– Then –

2RM Hang Squat Snatch

10 Sep 2017

Sept 11 2017

Congrats to all the MTM Athletes that Completed the Tough Mudder this weekend!

3RM Front Squat

WOD
“The Chief”

5 Rounds – 3 Min AMRAPs

3 Power Cleans
6 Push Ups
9 Squats

-Rest 1 Min between rounds –

07 Sep 2017

Sep 8 2017

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

It’s been a tough week, time to finish up STRONG

WOD
20 AMRAP
30 Sit Ups
20 Push Ups
10 Pistols
5 Wall Climbs
1 Rope Climb

07 Sep 2017

Sep 7 2017

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

7AM WODs are BACK Tuesday and Friday! Get your morning WOD on at 7AM 5 days a week! Starting Tomorrow!

10 OTM (Practice Work)
3 Power Snatches (40-50%)
3 Burpees

WOD
400m Run
30 Power Snatches (135/95)
30 BUrpees

05 Sep 2017

Sep 6 2017

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

1RM Push Jerk

WOD
1K Row
10 Muscle Ups (If scaling, you shouldn’t be able to do more than 3 reps without rest – Make it tough!)

– Rest 5 Min –

200 Double Unders
20 HSPU

04 Sep 2017

Sep 5 2017

Thanks for the nearly 40 athletes who came out and threwdown on “Hotshots 19” Yesterday A great, if not extremely difficult, time was had by all!

Introducing: Open Gym Programs

Starting today we’re happy to provide new guidance for Open Gym. For the last several months Open Gym, which is available during almost all MTM Class times on the small side and Sundays, has been growing and growing. These Open Gym Programs are designed to help Open Gym athletes reach their goals. (Take my advice and choose just 1 program, follow it for 6wks and decide if you want to continue that program, don’t do additional stuff on off days and don’t try to do ALL the programs together.)

We’re offering three different programs:

Accessory – Upper, Lower, and Full Body lifting days to round out your CrossFit training. 3x a week, 30-40min of work a day, Designed to be an easy addition to 5 days of CrossFit without causing over training.

Oly – Want to increase your Oly Lifts? Simple, effective, lifting program designed to get you PRs. Stop just pulling heavy and hoping you get it right, follow this program to practice and train your lifts. 3x a week, designed to be added to a 5x a week CrossFit habit.

Competition – For athletes looking to compete on a regional level. Want to do local comps? This isn’t for you. 6x a week, 2-3hrs a day, requires long term commitment to not only training principles but also nutrition and recovery.

Adding Open Gym to your MTM Membership is simple and costs just $20/mo. See Dave for Details. (Yes, all Open Gym has been an extra $20/mo including Sunday Open Gym but we’ve been a little slack about collecting it recently.) (And yes, you’re still welcome to do whatever you’d like to do during Open Gym, these programs are just a guidance for those who’d like to have more structure with their training).

2RM Back Squat
WOD
5 Rounds
10 STO (95/65)
10 Hang Power Cleans (95/65)
10 Thrusters (95/65)


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