WOD Archives - Page 4 of 69 - MTM CrossFit

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Blog Archive

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)

03 Sep 2017

Sept 4 2017

Happy Labor Day! To celebrate there will be just one WOD today at 10AM. Doors Open at 9:45A

The Hotshots 19
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

IN MEMORY OF:
Jesse Steed, 36
Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23

31 Aug 2017

Sept 1 2017

Welcome to a Brand New Month

WOD
Teams of 2

15AMRAP
30 Pull Ups
30 Burpees
200m Run (Together)

30 Aug 2017

Aug 31 2017

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

WOD
1k Row
800m Run (200 DU in case of rain)

– Then –

20min to Establish

1RM Squat Clean & Split Jerk

29 Aug 2017

Aug 30 2017

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

Labor Day is Monday and we’ll be doing a Hero WOD at 10AM. Come get a great workout with your friends!

PTC
We’ve talked frequently at the whiteboard about the differences between Practice, Training, and Competing. Most of what we do is Practice (Like the OTM double under work yesterday) or Training (like the WOD yesterday) but TODAY is Competition Day. Today is about going as hard as you can and doing whatever you need to do to win. Push Hard Today, Give your 100% today. Crush Today.

WOD
“Filthy 50”

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 KBS (1p)
50 Walking Lunges
50 K2E
50 Push Press (45)
50 Back Extensions
50 WallBalls (20/14)
50 Burpees
50 Double Unders

28 Aug 2017

Aug 29 2017

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

10 Alt OTM
100m Row
30 Double Unders (or 15 Attempts)

WOD
6AMRAP
200m Row
15 Wallballs (20/14)

– Rest 3 Min –

6AMRAP
50 Double Unders
20 KB Snatches (1.5/1p)

27 Aug 2017

Aug 28 2017

Welcome to a Brand New Week!

Just one more week of interviews for our next New You 6 Week Challenge!
Know someone who’s ready to take their fitness to the next level? Send them over to
https://www.newyou6weekchallenge.com/referral/lead/landing/?mode=1&g=MTM&Adv=IMAGE
To schedule an interview!

8RM Front Squat

WOD
4 Rounds
5 Wall Climbs
10 Power Cleans (115/75)
20 V-Ups

25 Aug 2017

Aug 25 2017

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

Teams of 2

10 Rounds
100m Run
8 Deadlifts (225/155)
12 Box Overs (24/20″)

**Teammates complete the full round before switching**

24 Aug 2017

Aug 24 2017

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

1RM Push Jerk

WOD
“Jackie”
1000m Row
50 Thrusters (45)
30 Pull Ups

23 Aug 2017

Aug 23 2017

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

WOD
2 Rounds
10 Lateral Burpees
2 Hang Squat Cleans (225/155)
– Rest 4 Min –

2 Rounds
10 Lateral Burpees
4 Hang Squat Cleans (185/135)
– Rest 4 Min –

2 Rounds
10 Lateral Burpees
6 Hang Squat Cleans (135/95)
– Rest 4 Min –

2 Rounds
10 Lateral Burpees
8 Hang Squat Cleans (95/65)
– Rest 4 Min –

Scaled Loadings
M1: 185/155/125/95
M2: 155/135/95/65

W1: 125/105/95/65
W2: 95/75/65/55


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