Thursday 181115
POSTED DATE: THURSDAY, NOVEMBER 15TH 2018
NEWS
True or False??? ;D
CrossFit
WOD: D.T.errible
(22min cap)
Rx
3rds “DT”@125/95
20/30 cal Bike
2rds “DT”@145/105
20/30 cal Bike
1rd “DT”@155/115
20/30 cal Bike
Fitness
3rds “DT”@105/75
20/30 cal Bike
2rds “DT”@115/85
20/30 cal Bike
1rd “DT”@125/95
20/30 cal Bike
Sizzle
3rds “DT”
15/20 cal Bike
2rds “DT”(try to add wt)
15/20 cal Bike
1rd “DT”(try to add wt)
(22min cap)
Rx
3rds “DT”@125/95
20/30 cal Bike
2rds “DT”@145/105
20/30 cal Bike
1rd “DT”@155/115
20/30 cal Bike
Fitness
3rds “DT”@105/75
20/30 cal Bike
2rds “DT”@115/85
20/30 cal Bike
1rd “DT”@125/95
20/30 cal Bike
Sizzle
3rds “DT”
15/20 cal Bike
2rds “DT”(try to add wt)
15/20 cal Bike
1rd “DT”(try to add wt)
MOfit
Strength:
5 sets(10mins)
5/5 1-Leg KB RDL
10/10 Banded Trunk Twists
10 Pallof Press
WOD: D.T.errible
5rds
12 Deadlifts
9 Hang Cleans
6 S2OH
20 cal Bike
5 sets(10mins)
5/5 1-Leg KB RDL
10/10 Banded Trunk Twists
10 Pallof Press
WOD: D.T.errible
5rds
12 Deadlifts
9 Hang Cleans
6 S2OH
20 cal Bike
Wednesday 181114
POSTED DATE: WEDNESDAY, NOVEMBER 14TH 2018
NEWS
Attention Ladies!
Join the ladies of Momentum Fitness and SWEAT as we host our third annual WOD + WINE NIGHT!
Saturday, November 17th we’ll get together at 6:00pm for a pretend WOD (wine of the day) and celebrate after by popping some bottles and mingling!
Pass the word along, enjoy the free (wink, wink) "workout", bring a bottle of your favorite wine and enjoy making some new friends! No curfew! (Although we will bring the "workout" elsewhere after 10:00pm)
Must be 21 or older to participate in the celebrating, but any age participant may join the "workout!"
Entry is free, we want to get to know the ladies of the community!
Join the ladies of Momentum Fitness and SWEAT as we host our third annual WOD + WINE NIGHT!
Saturday, November 17th we’ll get together at 6:00pm for a pretend WOD (wine of the day) and celebrate after by popping some bottles and mingling!
Pass the word along, enjoy the free (wink, wink) "workout", bring a bottle of your favorite wine and enjoy making some new friends! No curfew! (Although we will bring the "workout" elsewhere after 10:00pm)
Must be 21 or older to participate in the celebrating, but any age participant may join the "workout!"
Entry is free, we want to get to know the ladies of the community!
CrossFit
Strength: Pull-Ups
10mins
Pullup Sets – 3 or 4 sets
Rx+
ME C2B Set
*rest 2mins
Rx
ME Pullups(kip or strict)
*rest 2mins
Fitness
ME Bar or Banded Strict Pullups
*rest 2mins
Sizzle
ME Ring Row Sets
*rest 2mins
WOD:
7min AMRAP
Rx
50 DU
12 BB SDLHP(95/75)
7 Burpees
Fitness
30 DU or 1min practice
12 BB SDLHP(75/55)
7 Burpees
Sizzle
60 SU
12 KB SDLHP
7 Burpees
Ab Cashout:
3x
10/10 Plank Hip Drops
10 Alt Plank Leg/arm lifts
10mins
Pullup Sets – 3 or 4 sets
Rx+
ME C2B Set
*rest 2mins
Rx
ME Pullups(kip or strict)
*rest 2mins
Fitness
ME Bar or Banded Strict Pullups
*rest 2mins
Sizzle
ME Ring Row Sets
*rest 2mins
WOD:
7min AMRAP
Rx
50 DU
12 BB SDLHP(95/75)
7 Burpees
Fitness
30 DU or 1min practice
12 BB SDLHP(75/55)
7 Burpees
Sizzle
60 SU
12 KB SDLHP
7 Burpees
Ab Cashout:
3x
10/10 Plank Hip Drops
10 Alt Plank Leg/arm lifts
MOFit
WOD:
2 - 7min AMRAP;2min rest
Fitness
#1) 7min AMRAP
30 DU or 60 SU
12 BB SDLHP(75/55)
7 Burpees
Run 5 laps around floor
*2min Rest
#2) 7min AMRAP
30 DU or 60 SU
12 BB Squats(75/55)
7 Burpees over BB
Run 5 laps around the floor
Ab Cashout: 3x
10/10 Plank Hip Drops
10 Alt Plank Leg/arm lifts
2 - 7min AMRAP;2min rest
Fitness
#1) 7min AMRAP
30 DU or 60 SU
12 BB SDLHP(75/55)
7 Burpees
Run 5 laps around floor
*2min Rest
#2) 7min AMRAP
30 DU or 60 SU
12 BB Squats(75/55)
7 Burpees over BB
Run 5 laps around the floor
Ab Cashout: 3x
10/10 Plank Hip Drops
10 Alt Plank Leg/arm lifts
Tuesday 181113
POSTED DATE: TUESDAY, NOVEMBER 13TH 2018
NEWS
Congratulations to all our members who set PR's in October! Let's attack November!
Mary Jo Frank – Ran Twin Cities Marathon in 3:40.04
Rachel Markowski – Deadlift #165
Karen Swyter- Deadlift #185
Lauren Sauter- Deadlift #255
Kerri Stoner -Deadlift #225
Jen Thyssen-Deadlift #315
Dawn Klonecki–Deadlift #285
Hang Clean #115
Josie Barstad – 3 rm Clean #115
Tyler Sperry – Front Squat #265
Clean and Jerk #255
Jason Forehand- Jerk #145
Doni Norberg-Front Squat #175
Tom Carmody – Remembered his Phone
JohnNeira- Snatch, Hang Snatch, OH Squat #155
Deadlift #385
Jason Faanes – Bar Muscle Up
Jesse McCune- Hang Power Clean #385
Shannon Seyforth- Clean and Jerk #165
Deadlift #285
Back Squat #205
Jamie Bengtson – Front Squat #170
Luda – Overhead Squat #375
Nick Shafer- Bar Muscle Up
Ring Muscle Up
Karina Wait- Bench Press #150
Hang Muscle Snatch #95
Isabel Manthe- Hang Clean #20
Clean Strict Press #20
Olivia Manthe- Clean and Jerk #35
Mary Jo Frank – Ran Twin Cities Marathon in 3:40.04
Rachel Markowski – Deadlift #165
Karen Swyter- Deadlift #185
Lauren Sauter- Deadlift #255
Kerri Stoner -Deadlift #225
Jen Thyssen-Deadlift #315
Dawn Klonecki–Deadlift #285
Hang Clean #115
Josie Barstad – 3 rm Clean #115
Tyler Sperry – Front Squat #265
Clean and Jerk #255
Jason Forehand- Jerk #145
Doni Norberg-Front Squat #175
Tom Carmody – Remembered his Phone
JohnNeira- Snatch, Hang Snatch, OH Squat #155
Deadlift #385
Jason Faanes – Bar Muscle Up
Jesse McCune- Hang Power Clean #385
Shannon Seyforth- Clean and Jerk #165
Deadlift #285
Back Squat #205
Jamie Bengtson – Front Squat #170
Luda – Overhead Squat #375
Nick Shafer- Bar Muscle Up
Ring Muscle Up
Karina Wait- Bench Press #150
Hang Muscle Snatch #95
Isabel Manthe- Hang Clean #20
Clean Strict Press #20
Olivia Manthe- Clean and Jerk #35
CrossFit
Performance Care: 12mins or 3rds
Reverse Deficit DB Lunges (10 Rt leg/10 left leg)
*plant leg on plate – 1DB is in Front Rack – DB of non planted leg is at side
Rx – DB wt: 50/35 – Deficit: 45lb Plate
Fitness – DB wt: 40/25 – Deficit: 25lb Plate
Sizzle: - Can do Deficit without wt, or do weighted Lunges with no Deficit
Then all levels: 1 arm OH Carry down floor Rt& back Lt
WOD: 14min EMOM – “Can you Hang On?”
Rx
1 • 10 Thrusters (95/65)
2 • 20 KB Swings (53/35)
Fitness
1 • 10 Thrusters (75/55)
2 • 20 KB Swings (35/26)
Sizzle
1 • 10 Thrusters
2 • 20 KB Swings
Reverse Deficit DB Lunges (10 Rt leg/10 left leg)
*plant leg on plate – 1DB is in Front Rack – DB of non planted leg is at side
Rx – DB wt: 50/35 – Deficit: 45lb Plate
Fitness – DB wt: 40/25 – Deficit: 25lb Plate
Sizzle: - Can do Deficit without wt, or do weighted Lunges with no Deficit
Then all levels: 1 arm OH Carry down floor Rt& back Lt
WOD: 14min EMOM – “Can you Hang On?”
Rx
1 • 10 Thrusters (95/65)
2 • 20 KB Swings (53/35)
Fitness
1 • 10 Thrusters (75/55)
2 • 20 KB Swings (35/26)
Sizzle
1 • 10 Thrusters
2 • 20 KB Swings
MOFit
Strength: 3-4 rds of
10/10 Reverse Deficit DB Lunges (use a plate as a deficit)
(DB is on shoulder of leg on plate, other DB is at side)
1-Arm Farmer Carry down Rt, back Lt
WOD: 20min EMOM
1 • 15 DB Thrusters
2 • 40 Mnt Climbers
3 • 12 DB Renegade Rows(with Pushup)
4 • Row 40sec
10/10 Reverse Deficit DB Lunges (use a plate as a deficit)
(DB is on shoulder of leg on plate, other DB is at side)
1-Arm Farmer Carry down Rt, back Lt
WOD: 20min EMOM
1 • 15 DB Thrusters
2 • 40 Mnt Climbers
3 • 12 DB Renegade Rows(with Pushup)
4 • Row 40sec
Monday 181112
POSTED DATE: MONDAY, NOVEMBER 12TH 2018
NEWS
Get your jumpstart on 2019! The holidays are around the corner, it is time for you to look and feel your best going into the New Year!
Join us for our 2018 Whole Foods Challenge!
Challenge yourself along with your fellow Momentum / SWEAT members and coaches.
~Decrease overall body fat
~Increase lean muscle mass
~Improve your fitness capacity
~Refine your diet with our easy to follow nutrition plan.
~Before and After INBody Assessment
~Private support with weekly health and lifestyle topics
Be ready to work hard, challenge yourself and see results!
Listen up!
Challenge = $50 (members only)
Click HERE to pay -> https://clients.mindbodyonline.com/classic/ws…
Once you have paid. Click HERE to join the private group
https://www.facebook.com/groups/336041616943844/
Starts- Monday, November 19th (INBody assessments week of November 12-16th)
Ends- Monday, December 31th (New Years Eve) (InBody assessments to be done week of Dec 24th)
Scoring based off of Fat Loss and Muscle Gain. Awards to 1st, 2nd, and 3rd place finishers! Along with weekly prizes given throughout the challenge!
Trust us, this will be fun!
CrossFit
Strength: Tempo Front Squat
(3-0-1-0) – 2 Reps
*Take 15mins to build to a heavy set of 2
* Aim to build to 80-85%
WOD: For Time
(15min cap)
Rx
800m Row
20 T2B
120 Abmat Situps
20 T2B
800m Row
Fitness
800m Row
20 T2Shoulders
120 Abmat Situps
20 T2Shoulders
800m Row
Sizzle
600m Row
20 HKR or Dragonflys
40 Abmat Situps/Crunches
20 HKR or Dragonflys
600m Row
(3-0-1-0) – 2 Reps
*Take 15mins to build to a heavy set of 2
* Aim to build to 80-85%
WOD: For Time
(15min cap)
Rx
800m Row
20 T2B
120 Abmat Situps
20 T2B
800m Row
Fitness
800m Row
20 T2Shoulders
120 Abmat Situps
20 T2Shoulders
800m Row
Sizzle
600m Row
20 HKR or Dragonflys
40 Abmat Situps/Crunches
20 HKR or Dragonflys
600m Row
MOfit
Strength: 15min AMRAP for Quality
1) 10 Back Squats
2) 10/10 KB/DB T-Pots
3) 10/10 KB/DB 1 arm High Pulls
WOD: 15min AMRAP
Fitness
800m Row
20 T2Shoulders
100 Abmat Situps
Sizzle
800m Row
20 HKR or Dragonflys
80 Abmat Situps/Crunches
Cashout: 100 Partner Medball Situps
1) 10 Back Squats
2) 10/10 KB/DB T-Pots
3) 10/10 KB/DB 1 arm High Pulls
WOD: 15min AMRAP
Fitness
800m Row
20 T2Shoulders
100 Abmat Situps
Sizzle
800m Row
20 HKR or Dragonflys
80 Abmat Situps/Crunches
Cashout: 100 Partner Medball Situps
Saturday 181110
POSTED DATE: SATURDAY, NOVEMBER 10TH 2018
NEWS
Katie
CrossFit
Workout of the Day
Teams of 2: Split up reps however!
For Time:
100cal Airdyne
80 Goblet Lunges (50/35) (40/25)
60 Burpee Slamballs
40 Lemon Squeeze
20 Single Arm DB Thrusters(50/35) (40/25)
1000m Row
20 Goblet Lunges
40 Lemon Squeeze
60 Burpee Pullups
80 SA DB Thrusters
100 Cal Airdyne
For Time:
Sizzle
80 Cal Airdyne
80 Lunges
60 Burpee Slamballs
40 Situps
20 Single Arm DB Thrusters
750m Row
20 Lunges
40 Situps
60 Burpees and 60 Ring Rows
80 Single arm DB Thrusters or Goblet Squats
80 Cal Airdyne
Teams of 2: Split up reps however!
For Time:
100cal Airdyne
80 Goblet Lunges (50/35) (40/25)
60 Burpee Slamballs
40 Lemon Squeeze
20 Single Arm DB Thrusters(50/35) (40/25)
1000m Row
20 Goblet Lunges
40 Lemon Squeeze
60 Burpee Pullups
80 SA DB Thrusters
100 Cal Airdyne
For Time:
Sizzle
80 Cal Airdyne
80 Lunges
60 Burpee Slamballs
40 Situps
20 Single Arm DB Thrusters
750m Row
20 Lunges
40 Situps
60 Burpees and 60 Ring Rows
80 Single arm DB Thrusters or Goblet Squats
80 Cal Airdyne