Wednesday 180620
POSTED DATE: WEDNESDAY, JUNE 20TH 2018
NEWS
Our intern is smart. Mo family we’d like to introduce you to @keina_marie. She will be with us through the summer. She is going into her senior year at#uwec. Welcome Karina!
CrossFit
Skill: Hollow Body Push-Ups
3-5 x 10 reps
• Hands Under shoulders
• Shoulder over Knuckle
• Spread Fingers for solid base
• Initiate through the shoulder ….elbows assist (elbows in)
• At bottom elbow is on top of wrist
• Belly is first off the floor!
• Maintain hollow body position
Challenge Variations: Elbow Drops, Hands by Hips, Flip Flops, Archer
WOD:
Complete for Time (25 minute cap)
RX
300m Run
10 C2B
300m Run
10 C2B
25 Pushups
300m Run
10 C2B 10
25 Pushups
50 AbMat Situps
300m Run
10 C2B
25 Pushups
50 AbMat Situps
100 Air Squats
Fitness
300m Run
10 Pull-Ups
300m Run
10 Pull-Ups
25 Pushups
300m Run
10 Pull-Ups
25 Pushups
50 AbMat Situps
300m Run
10 Pull-Ups
25 Pushups
50 AbMat Situps
100 Air Squats
Slimdown
300m Run
10 Ring Rows
300m Run
10 Ring Rows
10-15 Push-Ups
300m Run
10 Ring Rows
10-15 Push-Ups
50 AbMat Situps
300m Run
10 Ring Rows
10-15 Push-Ups
50 AbMat Situps
75 Air Squats
300m Run
10 Ring Rows
300m Run
10 Ring Rows
10-15 Push-Ups
300m Run
10 Ring Rows
10-15 Push-Ups
50 AbMat Situps
300m Run
10 Ring Rows
10-15 Push-Ups
50 AbMat Situps
75 Air Squats
MOfit
Skill: Hollow Body Push-Ups
3-5 x 10 reps
• Hands Under shoulders
• Shoulder over Knuckle
• Spread Fingers for solid base
• Initiate through the shoulder ….elbows assist (elbows in)
• At bottom elbow is on top of wrist
• Belly is first off the floor!
• Maintain hollow body position
Challenge Variations: Elbow Drops, Hands by Hips, Flip Flops, Archer
Workout of the Day
For Time:
300m Run
10 Pull-Ups
300m Run
10 Pull-Ups
25 Pushups
300m Run
10 Pull-Ups
25 Pushups
50 AbMat Situps
300m Run
10 Pull-Ups
25 Pushups
50 AbMat Situps
100 Air Squats
3-5 x 10 reps
• Hands Under shoulders
• Shoulder over Knuckle
• Spread Fingers for solid base
• Initiate through the shoulder ….elbows assist (elbows in)
• At bottom elbow is on top of wrist
• Belly is first off the floor!
• Maintain hollow body position
Challenge Variations: Elbow Drops, Hands by Hips, Flip Flops, Archer
Workout of the Day
For Time:
300m Run
10 Pull-Ups
300m Run
10 Pull-Ups
25 Pushups
300m Run
10 Pull-Ups
25 Pushups
50 AbMat Situps
300m Run
10 Pull-Ups
25 Pushups
50 AbMat Situps
100 Air Squats
Tuesday 180619
POSTED DATE: TUESDAY, JUNE 19TH 2018
NEWS
Not all coffee is created equal!!!
CrossFit
Strength:
Snatch Movement Prep
3 Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Snatch
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
3 High Hang Power Snatch
3 Press Snatch Balance
3 Hang Squat Snatch
3 Power Snatch
3 Snatch Balance
3 Squat Snatch
15 minutes to build to a heavy complex of the following complex:
1 Power Snatch + 1 Snatch Balance + 1 Squat Snatch
WOD Prep:
9 Calorie Row
7 Dead Lifts
5 Burpees over the Bar
3 Push Press
WOD: 12 min AMRAP
RX
27/21 cal Row
21 Deadlift(135/95)
15 Burpees over the Bar
9 Push Press
Fitness
27/21 cal Row
21 Deadlift (95/65)
15 Burpees over the Bar
9 Push Press
Slimdown
27/21 cal Row
21 Deadlift(135/95)
15 Burpees over the Bar
9 Push Press
Cooldown:
15 Cat Cow
10/10 Primal Pass Throughs
Snatch Movement Prep
3 Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Snatch
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
3 High Hang Power Snatch
3 Press Snatch Balance
3 Hang Squat Snatch
3 Power Snatch
3 Snatch Balance
3 Squat Snatch
15 minutes to build to a heavy complex of the following complex:
1 Power Snatch + 1 Snatch Balance + 1 Squat Snatch
WOD Prep:
9 Calorie Row
7 Dead Lifts
5 Burpees over the Bar
3 Push Press
WOD: 12 min AMRAP
RX
27/21 cal Row
21 Deadlift(135/95)
15 Burpees over the Bar
9 Push Press
Fitness
27/21 cal Row
21 Deadlift (95/65)
15 Burpees over the Bar
9 Push Press
Slimdown
27/21 cal Row
21 Deadlift(135/95)
15 Burpees over the Bar
9 Push Press
Cooldown:
15 Cat Cow
10/10 Primal Pass Throughs
MOFit
Strength:
1a)Front Squat: 5x16
1b) Banded Posterior Hip Distraction :30 each leg Or Banded posterior ankle distraction :30 each leg
Workout of the Day- "Tabata whatcha gotta"
1) Alley way Run
2) KB Sumo DL / Box Jumps
3) SA DB PP Right for 20 sec/L for 20sec
4) WallBalls/Medball Clean
5) DragonFlies/VUp Hold
6) Row or Bike (athletes choice)
1a)Front Squat: 5x16
1b) Banded Posterior Hip Distraction :30 each leg Or Banded posterior ankle distraction :30 each leg
Workout of the Day- "Tabata whatcha gotta"
1) Alley way Run
2) KB Sumo DL / Box Jumps
3) SA DB PP Right for 20 sec/L for 20sec
4) WallBalls/Medball Clean
5) DragonFlies/VUp Hold
6) Row or Bike (athletes choice)
Monday 180618
POSTED DATE: MONDAY, JUNE 18TH 2018
NEWS
[Reminder]
This week is the last week to place your apparel order.
Click on the link below and it will take you to the page to place your order. Final orders must be placed by Thursday (6/21) and will be mailed to your home!
http://www.momentumsport.com/community/summer-apparel/
This week is the last week to place your apparel order.
Click on the link below and it will take you to the page to place your order. Final orders must be placed by Thursday (6/21) and will be mailed to your home!
http://www.momentumsport.com/community/summer-apparel/
CrossFit
Strength/Performance Care: (12-14 min)
1a) 4 x 8 each leg BB Back Rack Split Squats
*:30 between each leg
*Lightly touch the ground with the back knee
1b) 10 Ipsilateral Deadbugs
WOD: Hittin’ em early
Rx / Fitness
3 x 4 min on 2 min Off
20 BB Lunges (95/65) (75/55)
20 KB Swing (53/35) (35/26)
20 Hollow Rocks or 20 Hollow Rocks Bent Knee
*Pick up where you left off
Slimdown
3 x 4 min on 2 min Off
20 BB Lunges
20 Russian KB Swings
20 Tuck Ups
Extra Credit: Pushup to Down Dog to Child Pose
1a) 4 x 8 each leg BB Back Rack Split Squats
*:30 between each leg
*Lightly touch the ground with the back knee
1b) 10 Ipsilateral Deadbugs
WOD: Hittin’ em early
Rx / Fitness
3 x 4 min on 2 min Off
20 BB Lunges (95/65) (75/55)
20 KB Swing (53/35) (35/26)
20 Hollow Rocks or 20 Hollow Rocks Bent Knee
*Pick up where you left off
Slimdown
3 x 4 min on 2 min Off
20 BB Lunges
20 Russian KB Swings
20 Tuck Ups
Extra Credit: Pushup to Down Dog to Child Pose
MOFit
WOD: Hittin’ em early
4 min on 2 min off x 5 rounds
20 KB Lunges
20 KB Swings
20 Tuckups
20 Cal Row
*Start next round where you left off
4 min on 2 min off x 5 rounds
20 KB Lunges
20 KB Swings
20 Tuckups
20 Cal Row
*Start next round where you left off
Saturday 180616
POSTED DATE: SATURDAY, JUNE 16TH 2018
NEWS
***Save the dates***
Come one come all!!
Come and find out firsthand what it feels like to be a part of the most loved fitness movement in Eau Claire, Wisconsin!
Monday July 2nd - Saturday July 7th (Gym Closed July 4).
ANY Class...ANY Day and ALL CLASSES for you to bring your friend(s) to class for FREE! Show them how far you've come in your health and fitness, how strong and fit you've become and encourage them to take the next step like you did!
This event is open to the public, ANY and ALL classes:
MONDAY (7/2)
CrossFit Classes 5:00AM
CrossFit Classes 6:00AM
MOFit 8:00AM
MOFit 9:00AM
CrossFit Classes 11:00AM
CrossFit Classes 4:00PM
CrossFit Class 5:00PM
CrossFit Class 6:00PM
TUESDAY (7/3)
CrossFit Classes 5:00AM
CrossFit Classes 6:00AM
MOFit 7:00AM
CrossFit Classes 8:00AM
MOFit 9:00AM
CrossFit Classes 11:00AM
CrossFit Classes 4:00PM
CrossFit Class 5:00PM
CrossFit Class 6:00PM
WEDNESDAY (7/4) CLOSED FOR JULY 4TH
THURSDAY (7/5)
CrossFit Classes 5:00AM
CrossFit Classes 6:00AM
MOFit 7:00AM
CrossFit Classes 8:00AM
MOFit 9:00AM
CrossFit Classes 11:00AM
CrossFit Classes 4:00PM
CrossFit Class 5:00PM
CrossFit Class 6:00PM
FRIDAY (7/6)
CrossFit Classes 5:00AM
CrossFit Class 6:00AM
MOFit 8:00AM
MOFit 9:00AM
CrossFit Classes 11:00AM
CrossFit Classes 4:00PM
CrossFit Classes 6:00PM
SATURDAY (7/7)
CrossFit Classes 7:30AM
CrossFit Classes 9:00AM
Come one come all!!
Come and find out firsthand what it feels like to be a part of the most loved fitness movement in Eau Claire, Wisconsin!
Monday July 2nd - Saturday July 7th (Gym Closed July 4).
ANY Class...ANY Day and ALL CLASSES for you to bring your friend(s) to class for FREE! Show them how far you've come in your health and fitness, how strong and fit you've become and encourage them to take the next step like you did!
This event is open to the public, ANY and ALL classes:
MONDAY (7/2)
CrossFit Classes 5:00AM
CrossFit Classes 6:00AM
MOFit 8:00AM
MOFit 9:00AM
CrossFit Classes 11:00AM
CrossFit Classes 4:00PM
CrossFit Class 5:00PM
CrossFit Class 6:00PM
TUESDAY (7/3)
CrossFit Classes 5:00AM
CrossFit Classes 6:00AM
MOFit 7:00AM
CrossFit Classes 8:00AM
MOFit 9:00AM
CrossFit Classes 11:00AM
CrossFit Classes 4:00PM
CrossFit Class 5:00PM
CrossFit Class 6:00PM
WEDNESDAY (7/4) CLOSED FOR JULY 4TH
THURSDAY (7/5)
CrossFit Classes 5:00AM
CrossFit Classes 6:00AM
MOFit 7:00AM
CrossFit Classes 8:00AM
MOFit 9:00AM
CrossFit Classes 11:00AM
CrossFit Classes 4:00PM
CrossFit Class 5:00PM
CrossFit Class 6:00PM
FRIDAY (7/6)
CrossFit Classes 5:00AM
CrossFit Class 6:00AM
MOFit 8:00AM
MOFit 9:00AM
CrossFit Classes 11:00AM
CrossFit Classes 4:00PM
CrossFit Classes 6:00PM
SATURDAY (7/7)
CrossFit Classes 7:30AM
CrossFit Classes 9:00AM
CrossFit
Workout of the Day
"WODZILLA"
Teams of 2
Buy in-
RX
2500M Row / 2000 M Row
Partner 1 rowing
Partner 2- 400 Meter Tag outs.
(if partner reaches row goal before partner 2 is in from run must wait to start on the next part)
then…
100 Cal Bike
60 Power Snatches 135/95
18 Rope Climbs
FITNESS
2000 M ROW/ 1500 M ROW
Partner 1- rowing
Partner 2- 400 Meter Tag outs
Then..
100 Cal Bike
60 Power Snatches 115/75
16 Rope Climbs
SLIMDOWN
1500 M ROW/ 1000 M ROW
Partner 1- rowing
Partner 2- 300 Meter Runs
Then…
75 Cal Bike
40 Power Snatches 85/55
10 Rope Climb skill work
(10 Ring Rows + 10 knee raises= 1 rope climb skill work)
"WODZILLA"
Teams of 2
Buy in-
RX
2500M Row / 2000 M Row
Partner 1 rowing
Partner 2- 400 Meter Tag outs.
(if partner reaches row goal before partner 2 is in from run must wait to start on the next part)
then…
100 Cal Bike
60 Power Snatches 135/95
18 Rope Climbs
FITNESS
2000 M ROW/ 1500 M ROW
Partner 1- rowing
Partner 2- 400 Meter Tag outs
Then..
100 Cal Bike
60 Power Snatches 115/75
16 Rope Climbs
SLIMDOWN
1500 M ROW/ 1000 M ROW
Partner 1- rowing
Partner 2- 300 Meter Runs
Then…
75 Cal Bike
40 Power Snatches 85/55
10 Rope Climb skill work
(10 Ring Rows + 10 knee raises= 1 rope climb skill work)
Friday 180613
POSTED DATE: FRIDAY, JUNE 15TH 2018
NEWS
Come back to MO for a little fun partner workout - BUDS and SUDS.
We start the party at 6pm! (in place of our 6pm CrossFit class)
Hope to see you all there!
We start the party at 6pm! (in place of our 6pm CrossFit class)
Hope to see you all there!
CrossFit
PERFORMANCE CARE-
8 minutes for quality
Eccentric Ankle Dorsiflextion x 8 each leg
30 Second bottom of the Squat Hold ( empty barbell or 40-50 % of 1 rm)
1 – Arm Farmer Carry 40 meters each arm ( GO HEAVY)
then
Take 15 Minutes to build to Heavy 3 rm Front Squat.
Set 1- 10 front squats ( empty barbell or 40-50%)
Set 2- 8 front squats (60 %)
Set 3- 6 Front squats (65-70%)
Use the rest of the time to build to heavy 3 RM
WOD PREP-
1 Bear complex =’s Clean + Front Squat + Push Press + back Squat + Behind the neck Press
Set 1- Empty Barbell Bear Complex + 20 Second OH Hold
Then start building to Wod Weight for Bear Complex +OH walk.
WOD-
3 RFT
3 BEAR COMPLEX
O.H CARRY ( from yellow cement post to end of driveway going towards animal hospital)
(15 minute Cap)
Cool down-
Down Dog
Pigeon
Childs Pose
8 minutes for quality
Eccentric Ankle Dorsiflextion x 8 each leg
30 Second bottom of the Squat Hold ( empty barbell or 40-50 % of 1 rm)
1 – Arm Farmer Carry 40 meters each arm ( GO HEAVY)
then
Take 15 Minutes to build to Heavy 3 rm Front Squat.
Set 1- 10 front squats ( empty barbell or 40-50%)
Set 2- 8 front squats (60 %)
Set 3- 6 Front squats (65-70%)
Use the rest of the time to build to heavy 3 RM
WOD PREP-
1 Bear complex =’s Clean + Front Squat + Push Press + back Squat + Behind the neck Press
Set 1- Empty Barbell Bear Complex + 20 Second OH Hold
Then start building to Wod Weight for Bear Complex +OH walk.
WOD-
3 RFT
3 BEAR COMPLEX
O.H CARRY ( from yellow cement post to end of driveway going towards animal hospital)
(15 minute Cap)
Cool down-
Down Dog
Pigeon
Childs Pose
MOFit
STRENGTH- KB WORK
3 x through 15 minute cap. 10 1-Arm Russian KB Swing
10 1- Arm Waiter Squat
10 1- Arm Suite Case Deadlift
Rest 1 minute
10 1- Arm Russian KB Swing
10 1- Arm Waiter Squat
10 1- Arm Suite Case Deadlift
WOD-
For Time:
50 Double Unders / 150 Singles
40 Cal Bike
30 Box Jumps
-----30 Second Plank-----
40 Double Unders /120 Singles
30 Cal Bike
20 Box Jumps
-----45 second Plank----
30 Double Unders /90 singles
20 Cal Bike
10 Box Jumps
----60 Second Plank---
20 Double Unders/ 60 Singles
10 Cal Bike
5 Box Jumps
(18 minute cap)
COOL DOWN-
Couch stretch 2 min each leg
Pigeon 1 min each leg
3 x through 15 minute cap. 10 1-Arm Russian KB Swing
10 1- Arm Waiter Squat
10 1- Arm Suite Case Deadlift
Rest 1 minute
10 1- Arm Russian KB Swing
10 1- Arm Waiter Squat
10 1- Arm Suite Case Deadlift
WOD-
For Time:
50 Double Unders / 150 Singles
40 Cal Bike
30 Box Jumps
-----30 Second Plank-----
40 Double Unders /120 Singles
30 Cal Bike
20 Box Jumps
-----45 second Plank----
30 Double Unders /90 singles
20 Cal Bike
10 Box Jumps
----60 Second Plank---
20 Double Unders/ 60 Singles
10 Cal Bike
5 Box Jumps
(18 minute cap)
COOL DOWN-
Couch stretch 2 min each leg
Pigeon 1 min each leg