170805
POSTED DATE: SATURDAY, AUGUST 05TH 2017
NEWS
WHAT?!
Only 5 spots left for Bootcamp troop 012!!!
That's right! Only 5 spots left for this butt kicking Bootcamp! Kicks off August 14th at our newest location, SWEAT!
Tell your friend and get signed up TODAY!
Call 715-955-4319
or
sign up on-line
http://www.momentumsport.com/bootcamp/
Only 5 spots left for Bootcamp troop 012!!!
That's right! Only 5 spots left for this butt kicking Bootcamp! Kicks off August 14th at our newest location, SWEAT!
Tell your friend and get signed up TODAY!
Call 715-955-4319
or
sign up on-line
http://www.momentumsport.com/bootcamp/
CrossFit
CrossFit
Partner Up!
WOD 1:
Deadlift ladder
Build to heaviest 5 RM deadlift in 10 mins
Then…
WOD 2:
20 Min AMRAP
400m row
50 Push press
50 Pullups
50 Burpees
50 Box jumps
*Partners can break reps up anyway they choose. Only 1 partner works at a time.
Partner Up!
WOD 1:
Deadlift ladder
Build to heaviest 5 RM deadlift in 10 mins
Then…
WOD 2:
20 Min AMRAP
400m row
50 Push press
50 Pullups
50 Burpees
50 Box jumps
*Partners can break reps up anyway they choose. Only 1 partner works at a time.
170804
POSTED DATE: FRIDAY, AUGUST 04TH 2017
NEWS
If it doesn't challenge you, it doesn't change you.
CrossFit
CrossFit
Strength:
1 Hang power snatch+1 hang squat snatch
E90s/6 sets
WOD MGW
3 min AMRAP
Sidewalk to sidewalk sprints
Rest 60s
3 min AMRAP
Hammer strikes
Rest 60s
3 min AMRAP
Tire flips
60s Rest
3 min AMRAP
Jump Lunges
Strength:
1 Hang power snatch+1 hang squat snatch
E90s/6 sets
WOD MGW
3 min AMRAP
Sidewalk to sidewalk sprints
Rest 60s
3 min AMRAP
Hammer strikes
Rest 60s
3 min AMRAP
Tire flips
60s Rest
3 min AMRAP
Jump Lunges
MOfit
Strength:
EMOM for 12 mins
1. 20 Hammer strikes
2. 20 Tire flips
3. 10/side Pillar band rotation
WOD:
5x200m rower sprint/30s rest
Then
60 Wall ball
*every break do 5 burpees
60 Hurdle Hops
*Every break do 5 burpees
EMOM for 12 mins
1. 20 Hammer strikes
2. 20 Tire flips
3. 10/side Pillar band rotation
WOD:
5x200m rower sprint/30s rest
Then
60 Wall ball
*every break do 5 burpees
60 Hurdle Hops
*Every break do 5 burpees
170803
POSTED DATE: THURSDAY, AUGUST 03RD 2017
NEWS
A goal without a plan is a wish. Live your best life by deciding what you want, writing down those desires, creating a plan for achieving them (if you need help creating a plan we CAN help!) and refusing to stop until you reach your intended destination. You are never too old to set another goal or to dream a new dream. Obstacles are those frightful things you see when you take your eyes off your goal. The only thing standing between you and your goal is the BS story you keep telling yourself as to why you can't achieve it.
CrossFit
CrossFit
Skill/strength:
EMOM for 12 mins
1. 10 BB bent row
2. Turkish get ups
3. Side plank, 20s/side
WOD:
10-9-8-7-6-5-4-3-2-1
Ring row
Ring Dips
Box jumps
Skill/strength:
EMOM for 12 mins
1. 10 BB bent row
2. Turkish get ups
3. Side plank, 20s/side
WOD:
10-9-8-7-6-5-4-3-2-1
Ring row
Ring Dips
Box jumps
MOfit
Strength:
EMOM for 16 mins
1. 10 DB push press
2. 10 BB bent row
3. 10 BB bicep curl
4. 10 Pushups
WOD:
Partner workout
2500m row
Partner 1 rows
Partner 2 completes:
15 Burpees
15 Situps
15 KB Swings
15 Plank to pushup
EMOM for 16 mins
1. 10 DB push press
2. 10 BB bent row
3. 10 BB bicep curl
4. 10 Pushups
WOD:
Partner workout
2500m row
Partner 1 rows
Partner 2 completes:
15 Burpees
15 Situps
15 KB Swings
15 Plank to pushup
170802
POSTED DATE: WEDNESDAY, AUGUST 02ND 2017
NEWS
Meet Diane Altman….one tough wcw!!
1) How long have you been at Momentum and what brought you here?
I have been at Momentum 41/2 years. I met a women in Yoga and she told me thatif I give MO a try and start CrossFit I would be in the best shape of my life and so much healthier in all aspects of my life. I have no regrets!
2) You are so consistent with your workouts. How do you do it and stay motivated?
I do it to enjoy life more. I do this so I can do whatever I want outside the gym and not be limited. It is also for my emotional health.
3) What is your proudest (woohoo) moment at MO?
Hands down all the friends I’ve made here!
4) If you were stranded on a deserted island who is one person you would want to be with you?
Frank …my significant other
5) What 3 things would you want with you on this island?
Wine, Popcorn.... and nothing else is needed
☺
6) Anything that we would be surprised to learn about you?
I’m an open book. I love to be around people and animals, I am very loyal.
I am amazed with the firefighters around here. They amaze me with their work ethic and how they stay in shape for our safety. I want to thank them.
CrossFit
CrossFit
Weightlifting Wednesday - Snatch
1 - Scarecrow snatch /5 reps/EMOM/5 sets 30%
2 - Snatch balance with 2s pause/3 reps/EMOM/5 sets 50%
3 - Segmented snatch pull+1 snatch pull/E90s/5 sets 60-70%
4 - 1 Snatch with 3s pause in catch/E90s/5 sets 80%+
WOD
5 Min AMRAP
6 KB snatch 53/35
3rt/3lt 1-arm KB Suitcase Lunges
Weightlifting Wednesday - Snatch
1 - Scarecrow snatch /5 reps/EMOM/5 sets 30%
2 - Snatch balance with 2s pause/3 reps/EMOM/5 sets 50%
3 - Segmented snatch pull+1 snatch pull/E90s/5 sets 60-70%
4 - 1 Snatch with 3s pause in catch/E90s/5 sets 80%+
WOD
5 Min AMRAP
6 KB snatch 53/35
3rt/3lt 1-arm KB Suitcase Lunges
MOfit
Barbell Wednesday!!
Strength:
Back squat/ 5 reps/E90s/6 sets
WOD:
Row 600m then…
3 rounds
15 Hang clean
15 Slamball
15 Box jumps
Then…
800m run
Strength:
Back squat/ 5 reps/E90s/6 sets
WOD:
Row 600m then…
3 rounds
15 Hang clean
15 Slamball
15 Box jumps
Then…
800m run
170801
POSTED DATE: TUESDAY, AUGUST 01ST 2017
NEWS
There are only 3 gyms in Wisconsin hosting Festivus Games AND we are ONE of them !!!!!
Join us October 14th as we Festivus for the rest of us!
Check out the Work outs here --> https://festivusgames.com/
Grab a buddy sign up here-->
https://festivusgames.com/
Get yourself a Free T-shirt for those who sign up before August 31st!
Join us October 14th as we Festivus for the rest of us!
Check out the Work outs here --> https://festivusgames.com/
Grab a buddy sign up here-->
https://festivusgames.com/
Get yourself a Free T-shirt for those who sign up before August 31st!
CrossFit
CrossFit
Strength:
2 Split Jerk/E90s/6 sets
WOD
150 Wall balls
*Every break 10 burpees
Strength:
2 Split Jerk/E90s/6 sets
WOD
150 Wall balls
*Every break 10 burpees
MOfit
Strength:
EMOM for 12 mins
1. 12 G20
2. 12 V-ups
3. ME Hanging L sit
WOD:
EMOM 20 mins
1. Ladder for 50s
2. Plank for 50s
3. Pullups for 50s
4. Mt. Climbers with feet sliding on plates for 50s
5. DB box step ups for 45s
EMOM for 12 mins
1. 12 G20
2. 12 V-ups
3. ME Hanging L sit
WOD:
EMOM 20 mins
1. Ladder for 50s
2. Plank for 50s
3. Pullups for 50s
4. Mt. Climbers with feet sliding on plates for 50s
5. DB box step ups for 45s