WOD 5/12
POSTED DATE: FRIDAY, MAY 12TH 2017
NEWS
Bringing it back to the Dock!!
CrossFit
Crossfit
May Mobility Month
Pre Workout - Couch Stretch 2 sets each leg, 1 minute each set
Strength:
2 Back Squats
E90sec - 7 sets
WOD:
Partner Deck WOD
Partner 1: 250m Run
Partner 2:
5 Rounds of:
5 Tire Flips
20 Cal Row
5/5 Pistol Squats - or - 15 Squat Jumps
******Partners trade off every 250m until 5 rounds of work is completed*******
MOFit
Strength:
DB Complex
6 Hang Cleans
6 Front Squats
6 Push Press
6 RDL
E2MOM - 10min
WOD:
4 rounds For Time:
200m Row
20 Hollow rocks
100 Single Unders - or - 50 doubles
10 Hanging Knee Raises
MOfit
Skill: ISO Stability
2 rounds:
30sec Bicycle Crunches
30sec Flutter Kicks
30sec 4 way deadbugs
30sec rest
Strength:
Platforms and Hallway
1a) Deadlift 4x5 (115,120,125%) of 1RM Clean
1b) 4-way deadbugs 3x15
1c) Slamballs 3x10 AHAP
Front Rack
3a) Strict Press 4x5
3b) Banded Pillar Rotations 4x10each
Back Rack
4a) Pull ups 3xMR
4b) Bench Dips 3xMR (If more than 20, add weight)
4c) Front Plank w/ reach 3x40sec (alt. arms at own pace)
WOD 5/11
POSTED DATE: THURSDAY, MAY 11TH 2017
NEWS
Join us on Memorial Day for a community work out, Murph!
Free for all and everyone!
Donations will be going towards a 3 month membership for Marine Veteran Corporal Steve Zenka!
7 a.m Class
9 a.m Class- cook out to follow the 9 a.m class. We will supply the grill bring your favorite meat to grill, a dish to pass and beverage of choice.
This year for Memorial day Murph, we will be donating proceeds to a Marine Veteran of Operation Iraqi Freedom. Corporal Steve Zenka has done 3 deployments to Iraq and money raised will go towards paying fo the first three months of this Veteran's membership. He will also receive mentorship form other veteran's that are already members at Momentum. We hope this event could lead to reaching many more of our veteran's that served during the multiple conflicts that ranged over a decade and now are forgotten as new conflicts arise. Momentum is dedicated to leaving no man or woman that served behind
CrossFit
CrossFit
May Mobility Month
Post Workout - Splits Stretch 1 set each leg, 1 minute each
Pigeon Pose 1 set each leg, 1 minute each
STRENGTH:
2 Pause OH Squat (3 sec Pause)
E90sec - 6 sets
WOD :
"Memorial Day is Coming......."
5 Rds For Time:
250m Run
2 rds of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
then......
Finish with 1 final 250m run to make it a total of 1500m and 10 total rounds of "Cindy" ("1/2 Murph")
MOFit
STRENGTH:
EMOM - 12min
1 - 6/6 Goblet Split Squats
2 - 10 3-way Crunches
3 - 6/6 1 Leg RDL to Press
4 - 15 V-ups
WOD:
"Modified Mary"
20min AMRAP
5 Hand Release Push Ups
10 Goblet Squats
15 Ring Rows
20 Cal Row
MOfit
Skill: Acceleration
Dynamic Warmup
Push Up Starts 12 total x 15yds
Strength
Back Rack and Hallway
1a) Barbell Bench Press 4x5 (65,70,70,75%)
1b) 1 Leg Pelvic Tilt 4x6 each (3sec pause)
Front Rack and Platform
2a) Eccentric Pull ups 4x6 @5sec
2b) Barbell Jump Squats 4x10 (On Platform)
Open Corner of Gym and Front Rack
3a) DB Physio Ball Pull Overs 4x10
3b) Barbell Inverted Rows 4x10
WOD 5/10
POSTED DATE: WEDNESDAY, MAY 10TH 2017
NEWS
Make room for Oly Class! Swing in to Momentum tonight at 7pm to get your Power Jerk and Split Jerk on :)
CrossFit
CrossFit
May Mobility Month
Pre Workout - Couch Stretch 2 sets each leg, 1 minute each set
Post Workout - Pigeon Pose 2 sets each leg, 1 minute each set
STRENGTH
2 Squat Snatch (Touch N Go)
E90sec - 7 sets
2 sets @70% of 1RM Snatch
2 sets @80%
2 sets @85%
1 set @90%
WOD "Amped up Annie"
Double Unders: 50 - 40 - 30 - 20 - 10
Toes 2 Bar: 25 - 20 - 15 - 10 - 5
MOFit
Strength:
5 Hang Power Snatch
E90sec - 6 sets
WOD:
"Annie on the run"
Double Unders: 50 - 40 - 30 - 20 - 10
Ab Mat Sit Ups: 50 - 40 - 30 - 20 -
MOfit
Skill: Plyos
Barbell Complex:
6 Hang Cleans
6 Thrusters
6 RDL
Strength
Platforms
1) Hang Squat Clean 4x3 (65, 70,70,75%)
Back Rack
2a) 1 Arm DB Row 4x8 each
2b) Chin Ups 3xMR
Hallway
3a) Goblet Reverse Lunge (Jump to Standing Position) 4x8 each
3b) Single Leg RDL to Press 4x8 each
3c) 3 way Crunches 4x10
WOD 5/9
POSTED DATE: TUESDAY, MAY 09TH 2017
NEWS
Congrats and great job to all of our MO athletes who participated in the EC Marathon/Half/Relay this weekend!!
CrossFit
CrossFit
May Mobility Month:
Post Workout - Splits Stretch 1 set each leg, 1 minute each
Pigeon Pose 1 set each leg, 1 minute each
STRENGTH:
Skill:
3rds NFT
5/5 Turkish Get Ups (KB, Increase wt each rd)
30 Physioball/Medball Dead Bugs
1 Round, Max rep Unbroken Double Unders
WOD:
10 - 8 - 6 - 4 - 2 reps of
Deadlift @
Ab Mat Sit Ups
Calorie Row
*****Weight for Deadlift Increases by 30lbs for men, 20lbs for women each round*****
ex:
Rd 1 - 225/155
Rd 2 - 255/175
Rd 3 - 285/195
etc.....
**18 Minute Cap**
MOFit
STRENGTH:
3rds NFT
80yd Waiter Walk (one kb/db at your side one over head, focus on hollow trunk)
10 Turkish Get Ups (5/5)
:30 Side Pillar/:30 side pillar
15 4 way dead bugs
WOD:
21 - 15 - 9 - 6 - 3 reps of
Cal Row
Hand Release Push Ups
Box Jump Overs
Burpees
MOfit
Skill: Acceleration
Agility Ladder to Sprint
Strength:
Rack
1a) Pause Front Squat 4x5 (60,65,65,70%)
1b) Tuck Jumps 4x10
Platform
2a) Bulgarian Split Squats 4x8 each
2b) Alt. DB Incline Bench 4x8 each
Hallway
3a) DB Plyo Box Step Ups (Step up w/ knee drive) 4x8 each
3b) Plyo Push ups over plate 4x10 each side
WOD 5/8
POSTED DATE: MONDAY, MAY 08TH 2017
NEWS
Cleaning out the Closet Sale!!! Time to make room for some spring apparel so we are running a special on our winter gear!!
Blue Zip--30$
Thermal -18$
Scoop neck- 18$
or
Combo Pack for 55$
1 Blue Zip and 1 thermal and 1 scoop
or
1 Blue Zip and 2 thermals .
or
1 Blue Zip and 2 scoop shirts.
CrossFit
CrossFit
May Mobility Month
Pre Workout - Banded Forward Lunge Lat Stretch - 1 set, 30sec each arm
Banded Reverse Lunge Lat Stretch - 1 set, 30sec each arm
STRENGTH:
2 Pause Split Jerk
E90sec - 7 sets
WOD:
Chipper For Time
250m Run
50 Double Unders (x3 for singles)
250m Row
50 Double Unders
.4 mile Bike
50 Double Unders
250m Row
50 Double Unders
250m Run
MOFit
STRENGTH:
EMOM - 8 min
1) 8 Cal Row
2) 40sec Jump Rope
WOD:
21min AMRAP
2-4-6-8-10-12-14.....etc
Burpees
Box Jumps
DB Hang Clean
Cal Airdyne
*****1 Suicide E3MOM
MOfit
Skill:
Barbell Complex
6 Hang Snatch
6 OH Squat
6 RDL
Conditioning
Steeler Drill
3x90sec
Strength:
Platform
1) Hang Snatch High Pull + Hang Snatch + OH Squat 4x2+2+2 Base weights on OH Squat. Take the squats slow, emphasize form
Front Rack
2a) Barbell Eccentric Bent Over Rows 4x6 (take 4 sec. to lower)
2b) KB OH Teapots 4x15each
Back Rack and Hallway
3a) Chest Supported DB Rows 4x6+6 (Drop Set) Go heavy!!
3b) Manual Partner Resisted Hamstring 4x6 each