WOD Archives - Page 2 of 69 - MTM CrossFit

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Blog Archive

03 Oct 2017

Oct 4 2017

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

Today’s workout is from the CF Games. There are several variations listed below for all skill levels. There will be an alternate workout for those who don’t have at least Jumping Muscle Ups so that everyone gets a great workout!

WOD
“Muscle-Up Biathlon”

400m Run
18 Muscle Ups
400m Run
15 Muscle Ups
400m Run
12 Muscle Ups

**200m Penalty run every drop from the Muscle Ups**

Scaling:
– If you’ve got 9+ Unbroken Muscle Ups go Rx’d!
– If you’ve got 5 Unbroken Muscle Ups go 12-9-6.
– If you’ve got 3 Unbroken Muscle Ups go 9-6-3
– If you’ve got Rx’d Muscle Ups but haven’t connected them go 5-3-1 (or we’ll create a variation for you).

Jumping Muscle Ups
400m Run
18 Jumping Muscle Ups (200m After every 6)
400m Run
15 Jumping Muscle Ups (200m After every 5)
400m Run
12 Jumping Muscle Ups (200m After every 4)
– That’s 1800m of extra running, more than a mile, if you want to do Jumping Muscle Ups…No shame in doing the alternative below.

No Muscle Up Alternative
400m Run
30 Pull Ups
30 Push Ups
400m Run
20 Pull Ups
20 Push Ups
400m Run
10 Pull Ups
10 Push Ups

**Reps must be touch and go to the coach’s desecration. 200m Penalty Run for Broken Sets**

02 Oct 2017

Oct 3 2017

Check out CMT tonight around 10PM You’ll see a familiar face on Steve Austin’s Broken Skull Challenge! (Where to watch: http://www.cmt.com/shows/steve-austins-broken-skull-challenge/episode-guide)

3RM Floor Press (This is a bench press but lying on the floor so the range of motion is limited)

WOD
12 AMRAP
5 DB Snatches (50/35)(Alt Arms)
10 Wallballs
10 DB Snatches (50/35)(Alt Arms)
10 Wallballs
15 DB Snatches (50/35)(Alt Arms)
10 Wallballs
+5 DB Snatches Each Round.
10 Wallballs

02 Oct 2017

Oct 2 2017

Welcome to a brand new week!

8RM Back Squat
WOD
5 Rounds
25 Double Unders
5 STO (135/95)

– Rest 3m –

3 Rounds
50 Double Unders
5 STO (185/135)

29 Sep 2017

Sept 29 2017

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

WOD
Teams of 2
3 Rounds
1k Row (Switch every 250m)
800m Run (Alternate every 200m)

– Then in 15 Min –
3RM Power Clean

27 Sep 2017

Sept 28 2017

Over the hump, Keep going strong thru the end of the week!

WOD
6 Rounds
50 Double Unders
25 Sit Ups
10 Box Jumps (24/20)
5 Wall Climbs

26 Sep 2017

Sept 27 2017

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

Finally a break in the heat! Time to get after it!

WOD
5 Rounds
200m Run
5 Hang Power Clean & Push Jerks (135/95)
5 Burpees

**This is a hard sprint WOD. There is a chance of rain so a rowing alternative will be provided.**

25 Sep 2017

Sept 26 2017

Tough WOD yesterday, all the better to make us better! Today is a COMPETITION day. We’re tackling a benchmark WOD from the CrossFit Games. We’ll be warming up a good bit and practicing the movements before we WOD, so expect more than what’s written below.

WOD
“Amanda”
9-7-5
Muscle Ups
Squat Snatches (135/95)

24 Sep 2017

Sept 25 2017

Welcome to a brand new week!

1RM Front Squat

WOD
20 AMRAP
3 Pull Ups
6 Wall balls (20/14)
9 KBS (1.5/1p)

22 Sep 2017

Sept 22 2017

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

Team Series 1 & 4 (20 Min Windows)
9-15-21
Thrusters (95/65)
Bar Facing Burpees

– Rest –

100 Cal Row
100 T2B

Teams of 2

20 Sep 2017

Sept 21 2017

Excellent week so far, Keep it up! Free Class Saturday at 11AM!

3RM Strict Press

WOD
10 AMRAP
9 Deadlifts (135/95)
6 Hang Power Snatches
3 Overhead Squats


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