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The "MO" Advantage

Unique, Challenging, Professional Programming. Our mission is to help people lift their performance to their potential. We provide professional training services that educate, motivate, and prepare people for competition, recreation, and a life of fitness. With our unmatched combination of experience, expertise, and professional training, our staff is eager to prepare you for your best possible performance and a high energy fitness level!

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upcoming events

  • Oct
    12

    2019 Chippewa Valley Games

    CrossFit Competition for all levels. Teams of 2 MM/FF -Scaled Division- -Intermediate Divison- -Rx Division-

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Wednesday, August 21st

Today's WOD

Wednesday

ACTIVATION

3 Rounds:

:30s Jump Rope / Double Under practice

50' Single Arm Overhead Carry (each)

6 Inchworms

 

BB Prep: 1 x w/ Dowel or Empty BB

5 Hang Power Cleans

5 Strict Presses

5 Elbow Rotations

5 Push Press

 

Strength: Push Press

15 minutes to Build to a Heavy Set of 3 (from the ground)

1 x 3 @50%

1 x 3 @ 60%

1 x 3 @ 65%

3 x 3 @ 70%+

 

Specific Primer for "Trail Blazer":

Feeing through the combination of the run, to the jump rope, will be the first focus. Isolating that couplet gives us a chance to warm these two movements together.

2 Rounds:

200 Meter Run (aiming for workout pace):

15 Double-Unders or 25 Single Unders

5 Push Presses (build to WOD Weight)

 

WOD: “Trail Blazer”

(25 minute Cap)

RX

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (115/85)

 

Fitness

3 Rounds:

800 Meter Run

120 Single Unders

21 Push Presses (95/65)

 

SWEAT

3 Rounds:

400 Meter Run

120 Single Unders

21 Push Press (empty BB)

 

Cooldown:

2 x 10

Eccentric Ankle Dorsiflexion

Wednesday

AMRAP – 12 minutes

5 BB Push Press

10 DB Lateral Raises

12 4-way Dead Bugs

 

WOD: “Trail Blazer”

AMRAP – 22 minutes

800 Meter Run

80 Double Unders or 120 Single Unders

21 Push Presses

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