Friday 190419
POSTED DATE: FRIDAY, APRIL 19TH 2019
NEWS
Momentum will be closed Easter Sunday, April 21
CrossFit
WOD “Waterproof”
(15 minute Cap)
RX
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)
12 – 9 – 6
Lateral Barbell Burpees
Thrusters (95/65)
FITNESS
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (75/55)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (75/55)
12 – 9 – 6
Lateral Barbell Burpees
Thrusters (75/55)
SWEAT
For Time:
15 – 12 – 9
Row Calories (Women: 10 – 7 - 5)
Front Squats (light; empty BB)
12 – 9 – 6
Toes to Bar
Hang Squat Cleans (light; empty BB)
9 – 6 - 3
Lateral Barbell Burpees
Thrusters (light; empty BB)
MOfit
3 Rounds of: :45s on / :15s off
1) Rower
2) DB Front Squats
3) Toes to Bar / Hanging Knee Raises / V-Ups
4) DB Squat Cleans
5) Burpees
6) Thrusters
7) Rest
1) Rower
2) DB Front Squats
3) Toes to Bar / Hanging Knee Raises / V-Ups
4) DB Squat Cleans
5) Burpees
6) Thrusters
7) Rest
Thursday 190418
POSTED DATE: THURSDAY, APRIL 18TH 2019
NEWS
Remember there will be NO 6pm class Friday April 19th! Instead join us at 6 to send off Coach Jamie as she embarks on her amazing AdVANture!!
CrossFit
WOD: “Bloodshot”
(20 minute Cap)
RX / Fitness
5 Rounds
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)
SWEAT
“Bloodshot”
4 Rounds
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (14/10)
Performance Care:
3 Giant Sets of:
10 Dumbbell Bench Press
10 Double Dumbbell RDL
MOfit
WOD: AMRAP - 20 minutes
20 KB Swings
20 AbMat Sit Ups
20 Wall Ball Shots
20 Box Jumps or Step-UPs
20 KB Swings
20 AbMat Sit Ups
20 Wall Ball Shots
20 Box Jumps or Step-UPs
Performance Care:
3 Giant Sets of:
10 Dumbbell Bench Press
10 Double Dumbbell RDL
Wednesday 190417
POSTED DATE: WEDNESDAY, APRIL 17TH 2019
NEWS
Free Friend Fridays, Only 2 Fridays left!! Bring in your friends or family all are welcome to check out why we love exercising with friends!
CrossFit
Strength: Push Jerk (all bars come off floor)
15 minutes to Build to Heavy BUT perfect Set of 3
1 x 3 @ 60%
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
3 x 3 @ 80%+
WOD: “Squeaky Wheel”
AMRAP 15:
RX
60 Double Unders
30/21 Calorie Bike or
10 Push Jerks (165/110)
FITNESS
90 Single Unders
30/21 Calorie Bike
10 Push Jerks (115/80)
SWEAT
90 Single Unders
30/21 Calorie Bike
10 Push Jerks (stay light)
MOFit
Strength: 3 x
10 SA Press - Left
2 Lengths OH Walk
10 SA Press - Right
2 Lengths OH Walk
:30s Plank Shoulder Touches
WOD: Tabata Time
1) Jump Ropes
2) Calorie Bike
3) Ski Erg
4) Burpees
5) G20H w/ Plate (rest the :10s w/ plate overhead)
10 SA Press - Left
2 Lengths OH Walk
10 SA Press - Right
2 Lengths OH Walk
:30s Plank Shoulder Touches
WOD: Tabata Time
1) Jump Ropes
2) Calorie Bike
3) Ski Erg
4) Burpees
5) G20H w/ Plate (rest the :10s w/ plate overhead)
Tuesday 190416
POSTED DATE: TUESDAY, APRIL 16TH 2019
NEWS
On your good days, Work Out. On your bad days, Work Out Harder!
Congrats to MO’s Consistency Club members for the month of March!
CrossFit
WOD: “Top Heavy”
AMRAP 18:
RX
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
Fitness
9 Power Cleans (135/95)
12 Strict Dumbbell Press (50’s/35’s)
9 Front Squats (135/95)
12 Strict Banded Pull-ups
SWEAT
9 Power Cleans (Keep light)
12 Strict Dumbbell Press (35’s/25’s)
9 Front Squats (keep light)
12 Ring Rows
MOfit
WOD: “Top Heavy”
AMRAP 18:
Fitness
9 Power Cleans (135/95)
12 Strict Dumbbell Press (50’s/35’s)
9 Front Squats (135/95)
12 Strict Banded Pull-ups
SWEAT
9 Power Cleans (Keep light)
12 Strict Dumbbell Press (35’s/25’s)
9 Front Squats (keep light)
12 Ring Rows
Monday 190415
POSTED DATE: MONDAY, APRIL 15TH 2019
NEWS
Memorial Day Murph shirts Pre-order will be at the sing in desk!
Will be placing the order May 3rd
CrossFit
WOD: “Shut Down”
RX
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles
FITNESS
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (35/25)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles
SWEAT
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (stay light)
10 Burpees Over Dumbbell
8x10 Meter Shuttles
MOfit
WOD: “Shut Down”
RX
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles
FITNESS
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (35/25)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles
SWEAT
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (stay light)
10 Burpees Over Dumbbell
8x10 Meter Shuttles