WOD Archives - Page 4 of 64 - MTM CrossFit

Blog Archive

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)

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


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