Monday 181217
POSTED DATE: MONDAY, DECEMBER 17TH 2018
NEWS
It’s that time of year again...
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Snow, salt, & sand ????
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To help keep the workout floor clean please remember to bring a clean pair of shoes in your gym bag.
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Thank you for you support!
#keepitclean #fitfam #momentum #fitness#crossfit715 #eauclaire#noonewantstoburpeeinapudd
.
Snow, salt, & sand ????
.
To help keep the workout floor clean please remember to bring a clean pair of shoes in your gym bag.
.
Thank you for you support!
#keepitclean #fitfam #momentum #fitness#crossfit715 #eauclaire#noonewantstoburpeeinapudd
CrossFit
Strength: 12 min to build to a heavy Complex
1 Push Jerk + 1 Split Jerk
WOD: For Time
(15min cap)
Rx – 10 rds
3 Power Cleans(155/105)
3 Front Squat
3 Push Jerk
Fitness- 10rds
3 Power Cleans (135/85)
3 Front Squats
3 Push Jerk
Sizzle - 8rds
3 Hang Power Clean (use DB’s or empty BB)
3 Front Squats
3 Push Jerks
1 Push Jerk + 1 Split Jerk
WOD: For Time
(15min cap)
Rx – 10 rds
3 Power Cleans(155/105)
3 Front Squat
3 Push Jerk
Fitness- 10rds
3 Power Cleans (135/85)
3 Front Squats
3 Push Jerk
Sizzle - 8rds
3 Hang Power Clean (use DB’s or empty BB)
3 Front Squats
3 Push Jerks
MOFit
Strength: 10min AMRAP for Quality
Fitness
5 Power Cleans (135/85)
5 Front Squats
5 Push Jerk
Rest 1 minute
Sizzle
5 Hang Power Clean (use DB’s or empty BB)
5 Front Squats
5 Push Jerks
Rest 1 minute
WOD: 5rds
500m Row
10 SDLHP with KB
10 Russian KB Swings
10 per side KB Suitcase Deadlift
Fitness
5 Power Cleans (135/85)
5 Front Squats
5 Push Jerk
Rest 1 minute
Sizzle
5 Hang Power Clean (use DB’s or empty BB)
5 Front Squats
5 Push Jerks
Rest 1 minute
WOD: 5rds
500m Row
10 SDLHP with KB
10 Russian KB Swings
10 per side KB Suitcase Deadlift
Saturday 181215
POSTED DATE: SATURDAY, DECEMBER 15TH 2018
NEWS
Happy Saturday!
Friday 181214
POSTED DATE: FRIDAY, DECEMBER 14TH 2018
NEWS
Marty
CrossFit
WOD “The Rach”
7 min AMRAP
RX/Fitness
Every Round increase by 1 rep
1-1, 2-2, 3-3, 4-4, etc
HSPU
T2B
Sizzle
1-1, 2-2, 3-3, 4-4, etc
DB Strict Press
Hanging Knee Raise/Toes 2 Dowel
Performance Care: “Jack Street 3.0”
3x
10 1-arm DB Bent Over Row
12 DB Lateral Raises
14 Banded Tricep Extensions.
7 min AMRAP
RX/Fitness
Every Round increase by 1 rep
1-1, 2-2, 3-3, 4-4, etc
HSPU
T2B
Sizzle
1-1, 2-2, 3-3, 4-4, etc
DB Strict Press
Hanging Knee Raise/Toes 2 Dowel
Performance Care: “Jack Street 3.0”
3x
10 1-arm DB Bent Over Row
12 DB Lateral Raises
14 Banded Tricep Extensions.
MOFit
Strength:
3x
8 x 1 Arm DB Shoulder Press with R (moderate weight)
50’ OH Walk R
8 x 1 Arm DB Shoulder Press with L
50’ OH Walk
1 Wall Walk
WOD
50-40-30-20-10
Cal Airdyne
WallBall
KB Swing
3x
8 x 1 Arm DB Shoulder Press with R (moderate weight)
50’ OH Walk R
8 x 1 Arm DB Shoulder Press with L
50’ OH Walk
1 Wall Walk
WOD
50-40-30-20-10
Cal Airdyne
WallBall
KB Swing
Thursday 181213
POSTED DATE: THURSDAY, DECEMBER 13TH 2018
NEWS
#tbt to this summer when our Mo Family volunteered at the Eau Claire Community Table
CrossFit
WOD “Barbara”
(30 minute Cap)
RX
5 Rounds For Time
20 Pullups
30 Pushups
40 Situps
50 Airsquats
• Rest Precisely 3 minutes between Rounds
Fitness
5 Rounds For Time
20 Pullups/ Barbell Pullups
30 HR Pushups
40 Situps
50 AirSquats
* Rest Precisely 3 minutes between Rounds
Sizzle
3 Rounds For Time
10 Ring Rows
20 Pushups
30 Situps
40 Airsquats
*Rest Precisely 3 mintues between Rounds
(30 minute Cap)
RX
5 Rounds For Time
20 Pullups
30 Pushups
40 Situps
50 Airsquats
• Rest Precisely 3 minutes between Rounds
Fitness
5 Rounds For Time
20 Pullups/ Barbell Pullups
30 HR Pushups
40 Situps
50 AirSquats
* Rest Precisely 3 minutes between Rounds
Sizzle
3 Rounds For Time
10 Ring Rows
20 Pushups
30 Situps
40 Airsquats
*Rest Precisely 3 mintues between Rounds
MOFit
WOD “Barbara”
(30 minute Cap)
RX
5 Rounds For Time
20 Pullups
30 Pushups
40 Situps
50 Airsquats
• Rest Precisely 3 minutes between Rounds
Fitness
5 Rounds For Time
20 Pullups/ Barbell Pullups
30 HR Pushups
40 Situps
50 AirSquats
* Rest Precisely 3 minutes between Rounds
Sizzle
3 Rounds For Time
10 Ring Rows
20 Pushups
30 Situps
40 Airsquats
*Rest Precisely 3 mintues between Rounds
(30 minute Cap)
RX
5 Rounds For Time
20 Pullups
30 Pushups
40 Situps
50 Airsquats
• Rest Precisely 3 minutes between Rounds
Fitness
5 Rounds For Time
20 Pullups/ Barbell Pullups
30 HR Pushups
40 Situps
50 AirSquats
* Rest Precisely 3 minutes between Rounds
Sizzle
3 Rounds For Time
10 Ring Rows
20 Pushups
30 Situps
40 Airsquats
*Rest Precisely 3 mintues between Rounds
Wednesday 181212
POSTED DATE: WEDNESDAY, DECEMBER 12TH 2018
NEWS
Pam
CrossFit
WOD CrossFit Total
Sum of the Best of Each Lift (3 attempts at each)
Back Squat
Shoulder Press
Deadlift
With Each lift give self time for warm up. 15 min at each lift starting with Back Squat
Backsquat
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 80-85%
1 @ 90%
3 More Attempts
Shoulder Press
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 80-85%
1 @ 90%
3 More Attempts
Deadlift
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 80-85%
1 @ 90%
3 More Attempts
Sum of the Best of Each Lift (3 attempts at each)
Back Squat
Shoulder Press
Deadlift
With Each lift give self time for warm up. 15 min at each lift starting with Back Squat
Backsquat
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 80-85%
1 @ 90%
3 More Attempts
Shoulder Press
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 80-85%
1 @ 90%
3 More Attempts
Deadlift
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 80-85%
1 @ 90%
3 More Attempts
MOFit
45 sec on 15 sec off 3 x
1) DB Spider Push
2) Slider Lunges
3) Bosu Ball to a High Knee
4) Stability Ball Balance
5) Prowler
6) SkiErg
7) Burpee Long Jump
8) Sandbag Clean
9) Battle Ropes
10) Toes to Target
1) DB Spider Push
2) Slider Lunges
3) Bosu Ball to a High Knee
4) Stability Ball Balance
5) Prowler
6) SkiErg
7) Burpee Long Jump
8) Sandbag Clean
9) Battle Ropes
10) Toes to Target