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20 Mar 2015

Mar 20 2015

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

Just 2 more weeks of The Open left to go. Today’s workout looks a little confusing but it’s really just Hand Stand Push Ups and Power Cleans – so don’t stress too much about it. For those doing The Open (and if you just did HSPU yesterday and just want a change) the scaled option will be Push Press and Power Cleans, see below. For those not doing the open we’ll just scale the HSPU and Power Clean like we would any other workout – with added plates or off a box for the HSPU and lighter weight for the cleans.

Good Luck Every One!

Workout 15.4

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.

19 Mar 2015

Mar 19 2015

Free Class Saturday at 11AM Come see what CrossFit is all about! Time to get ready for the warmer weather!

This has been a really amazing week so far with dozens of people setting big PRs in their Front Squat and Power Snatch along with the gyms first running WOD of the year! Let’s keep up the great work everyone!

The latest Box Life magazine features an article by L1 Seminar Staff Cherie Chan. Cherie gives her top lessons on becoming a better coach and becoming a better athlete. Here are a few of the highlights from the article.

Pain is Necessary. Pain is necessary for progress. You have to go to that dark place as often as you can. Getting better isn’t about the volume of training but the quality and intensity of each session.

Mechanics are Essential. You should be working to quality movement. If you throw mechanics aside to get a better time or better score you’re doing yourself a disservice in your overall fitness journey. Slowing down can suck, but it’s a way to improve your performance and mitigate risk.

Don’t Turn Every Workout Into a Competition. This is great advice and sometimes really tough to advice to listen to. No athletes compete 5 or 6 times a week for 52 weeks. If you try to, this will be a sure fire way to burn yourself out mentally and physically.

CrossFit Programming is Equal Parts Weightlifting, Gymnastics, and Monostructural Movements. Always focusing on one aspect is going to mean something has to give. With our programming we try to mix and match so that we produce the most well rounded fitness freaks in the world.

Keep a Logbook. We talk about how the proof of our fitness levels is in the data. Well if you don’t know what you were able to do the last time because you didn’t write your results down, how are you going to know? Unless you have a ridiculous memory, write it down, or log it on Beyond the Whiteboard.

WOD
Teams of 2

5 Rounds
30 Cal Row
20 HSPU
30 Cal Row
20 T2B
-Then-
100 Air Squats

**1 Works at a time, total work per team**

17 Mar 2015

Mar 17 2015

Free Class Saturday at 11AM Warm weather is on its way, don’t wait to get started!

WOD
3 Rounds

2 AMRAPS – 1 Min Rest between
10 WB Sit Ups
10 Push Ups

10 Thrusters (45)
10 Burpees

10 V-Ups
10 Lunges

16 Mar 2015

Mar 16 2015

Welcome to a brand new week! It was a long and exciting weekend filled with some great attempts and heartbreaking failures to get a muscle up. As a whole we all got better for attempting such a challenging skill.

As the weather starts to turn we’ll be working more and more outside or with the doors open. Please be careful as you pull in and out of the parking lot, watch for running CrossFitters.

WOD
12 AMRAP
200m Run
6 C&J (135/95)
12 Pull Ups

-Then-
3RM Front Squat (15 Min)

13 Mar 2015

Mar 13 2015

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

Well, it finally happened as many of us guessed that it would this year. Muscle Ups are the first movement in today’s Open workout. Before you panic: Don’t worry. If you’re scaling this workout or not competing at all in the open we’ll scale muscle ups and make sure you get a good workout like every other time you’ve seen muscle ups in the workout. If you can sometimes get one we’ll simply reverse the workout and have you start with the double unders, giving you plenty of time to work on your first set of 7 muscle ups. If you’re going rx’d and going to have a hard time at it thats cool too, let’s get as many muscle ups as you can!

WOD
Open 15.3

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

27 Feb 2015

Feb 27 2015

Free Class Saturday at 11AM Come see what CrossFit is all about and get started on Monday with March Beginner’s Classes!

The Open is HERE – 15.1 has been released
Doing The Open at MTM – 15.1 will be the WOD today, so you can come in and workout like any other day and you will have done the open workout. If you are signed up for the open but can’t make Saturday’s Open Events then Friday is your best bet.

We’ll be having our traditional annual Open Events happening on Saturday at 9:30A. Even if you’re not competing in The Open it’s a great time to come out and support the community. Jerry Wilson will be making an attempt to go back to the CrossFit Games this year, starting tomorrow with the open 15.1.

15.1 Tips
The full announcement video is below and there will be several “strategy” videos popping up all over the internet in the next couple of hours. First and Foremost is to remember to HAVE FUN at these workouts!

Before the workout – Have an idea, or find for the first time before you do the workout, what your 1RM Clean and Jerk is. If you’re finding it for the first time do so in regular shoes, not oly shoes. If your 1RM was already in oly shoes take about 6% off that number as a good starting point for your C&J for 15.1.

Workout Prep – This workout is about 3 things: Hamstrings, Back, and Grip. The Prep starts with the cardio warmup which should be 500m of rowing, not double unders. Loosen up your Hamstrings with some Flash Dance and Reach Thrus. Make sure they’re stretched out enough that they don’t get in the way of your T2B. Hit at least 50 Banded Good Mornings to warm up your back. Finally a long set of 30 unbroken KBS will help get your grip going.

Pre-workout: 3 easy rounds of 3 T2B and 3 C&J at the WOD weight.

WOD
15.1
9 AMRAP
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

15.1a
1-rep-max clean and jerk
6-minute time cap

**The Clock will keep running and athletes will load their own plates for 15.1a**

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

26 Feb 2015

Feb 26 2015

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

Tonight CrossFit will announce the open workout for this week, tomorrow it will be programmed as the WOD. You’re welcome to come do it or not, if you’re making The Open a priority then come in and mobilize or practice movements and transitions – then come Saturday.

WOD
Teams of 2
8 Rounds
10 Hang Power Cleans (95/65)
10 Push Press
20 Back Squats

**Partner does a complete round then rests while their partner does a complete round**

25 Feb 2015

Feb 25 2015

Free Class Saturday at 11AM Come see what CrossFit is all about before signing up for Beginner’s Classes on Monday Mar 2nd at 6:30pm! Time to change your life!

Oly Practice
8 OTM
1 Power Snatch
1 Snatch Balance
1 Hang Squat Snatch
1 Squat Snatch

WOD
10 Rounds
3 HSPU
10 Lunges

24 Feb 2015

Feb 24 2015

Free Class Saturday at 11AM Beginner’s Classes start Monday at 6:30PM!

The Open
It was clear talking with some of you yesterday that there is some confusion about what’s going to be happening Saturday for The Open.

Friday: We’ll be programming The Open WODs on Friday like in years past.
Saturday: If you’re signed up for The Open it’s going down at 9:30a and you’ll have priority in Heats. If you just want to get another workout in you can come and do The Open workout at 9:30a for free, it’s just like the 10a but moved a half hour earlier. If you’re planning on doing every Open WOD but not signing up for The Open it would be cool if you considered donating the $20 you would’ve paid to register to MTM instead. Along with helping to purchase some replacement plates for the gym you’ll also help cover the traditional end of The Open party which will be the final weekend of The Open.

Even if you’re not looking to do The Open at all it would be awesome to come out and cheer on those who are and then stick around for the 11AM Free Class (where you invite dozens of your friends to come try out this amazing thing called CrossFit!)

WOD
2 Rounds – Rest 60s Between
3 AMRAPS
100m Row
5 Burpees

2 Rounds – Rest 60s Between
3 AMRAPS
10 Box Jumps
10 Pull Ups

2 Rounds – Rest 60s Between
10 KB Swings
10 Goblet Squats

17 Feb 2015

Feb 17 2015

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

WOD
6 AMRAP
12 Calorie Row
12 OHS (95/65)
– Rest 2 Min –
6 AMRAP
12 Burpees
24 Double Unders
– Rest 2 Min –
6 AMRAP
12 Candle Sticks
12 Ring Push Ups
– Rest 2 Min –


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