WOD 5/27
POSTED DATE: SATURDAY, MAY 27TH 2017
NEWS
2 days left until Memorial Day Murph!!
Even if this event isnt something you are ready for, still come and support your workout buddies and celebrate with an awesome cookout on the deck after 9am class!!
CrossFit
CrossFit
WOD: TEAMS OF 2
25 MIN AMRAP
15 CALORIE ROW
12 POWER SNATCH 95/65
9 T2B
EACH PARTNER COMPLETES A FULL ROUND
AFTER PARTNER 2 FINISHES THEIR ROUND BOTH PARTNERS GO OUT FOR 400 M RUN
***SCORE IS HOW EVER MANY TIMES YOU COMPLETE THE RUN****
WOD 5/26
POSTED DATE: FRIDAY, MAY 26TH 2017
NEWS
3 days left until Memorial Day Murph!!
Even if this event isnt something you are ready for, still come and support your workout buddies and celebrate with an awesome cookout on the deck after 9am class!!
Suns Out Guns Out!!! Join us every Friday (including tomorrow) for
Deck WODs with Coach Craig, bringing our fitness outside
CrossFit
CrossFit
May Mobility Month
Pre Workout - Couch Stretch 2 sets each leg, 1 minute each setPost Workout - Pigeon Pose 2 sets each leg, 1 minute each setSTRENGTH
5 Front Squats
E2MOM - 6 sets
(last set at or above 80%)
WOD
3 ROUNDS
4 MIN AMRAPS
12 POWER CLEANS 135/85
9 PUSH PRESS 135/85
6 STEP UPS (BACK RACK) 20 INCH BOX
--1 MIN REST BETWEEN AMRAPS
MOFit
STRENGTH:
4 ROUNDS
10 FLOOR PRESSES WITH D.B.
10 BENT OVER ROWS WITH D.B.
15 O.H TRICEP PRESS WITH D.B
WOD:
EMOM - 20 MIN
120 METER YO-YO SPRINT ( 3X 20 DOWN AND BACK)
9-12 BURPEES
10-15 BOX JUMPS
8-12 CAL ROW
REST
MOfit
Skill: Plyos
Barbell Complex:
6 Hang Cleans
6 Thrusters
6 RDL
Strength
Platforms
1) Hang Squat Clean 5x2 (80,80,85,85,90%)
Back Rack
2a) 1 Arm DB Row 4x6 each
2b) Chin Ups 3xMR
Hallway
3a) Goblet Reverse Lunge (Jump to Standing Position) 4x6 each
3b) Single Leg RDL to Press 4x6 each
3c) 3 way Crunches 4x10
WOD 5/25
POSTED DATE: THURSDAY, MAY 25TH 2017
NEWS
4 days left until Memorial Day Murph!!
Even if this event isnt something you are ready for, still come and support your workout buddies and celebrate with an awesome cookout on the deck after 9am class!!
CrossFit
CrossFit
May Mobility Month:
Post Workout - Splits Stretch 1 set each leg, 1 minute eachPigeon Pose 1 set each leg, 1 minute eachSTRENGTH:
5 Clean Grip Deadlifts
E90sec - 7 sets
WOD:
5 ROUNDS
250 M RUN
15 D.B THURSTERS 50/35
15 PULL UPS
MOFit
STRENGTH:
4 ROUNDS
10/10 COURTSEY LUNGES WITH D.B
25/25 MT CLIMBERS
PLANK 45 SEC
WOD:
100 AIR SQUATS
90 POP OVERS
80 G2OH
70 K.B SWINGS
60 WALL BALLS
50 CAL ROW
40 RING ROWS
30 MEDBALL CLEANS
20 BURPEES
10 CAL SPRINT ON AIR DYNE
MOfit
Skill: Acceleration
Agility Ladder to Sprint
Strength:
Rack
1a) Pause Front Squat 5x3 (75,75,80,80,85%)
1b) Tuck Jumps 4x10
Platform
2a) Bulgarian Split Squats 4x6 each
2b) Alt. DB Incline Bench 4x6 each
Hallway
3a) DB Plyo Box Step Ups (Step up w/ knee drive) 4x10 each
3b) Plyo Push ups over plate 4x10 each side
WOD 5/24
POSTED DATE: WEDNESDAY, MAY 24TH 2017
NEWS
How did you learn how to run?
Were you taught how?
Or did someone simply say ready set go?
Stop in to Momentum tonight at 7pm and learn how to be more effecient with your running and how to use proper form at our skill clinic with Coach Craig!!
CrossFit
CrossFit
May Mobility Month
Pre Workout - Banded Forward Lunge Lat Stretch - 1 set, 30sec each armBanded Reverse Lunge Lat Stretch - 1 set, 30sec each armSTRENGTH:
5 Back Squats
E2MOM - 6 sets
(last set at or above 80%)
WOD:
For Time:
50 AIR SQUATS
40 BOX JUMPS
30 AB MAT SIT UPS
40 AIR SQUATS
30 BOX JUMPS
20 AB MAT SIT UPS
30 AIR SQUATS
20 BOX JUMPS
10 AB MAT SIT UPS
MOFit
Weightlifting Wednesday!!
Strength:
1ST 6 MINUTES BUILD TO 70%
1 SET OF 5 @50 %
1 SET OF 3 @ 60 %
1 SET OF 2 @ 70-80%
THEN.....
EMOM FOR 7 MINUTES
1 st minute 1 back squat
2nd minute 2 back squat
3rd minute 3 back squats
4th minute 4 back squat
5th minute 3 back squats
6th minute 2 back squats
7th minute 1 back squat
WOD:
D.T ON THE RUN
5 ROUNDS
12 DEADLIFT
9 HANG POWER CLEANS
6 PUSH JERK
250 METER RUN
MOfit
Skill:
Barbell Complex
6 Hang Snatch
6 OH Squat
6 RDL
Strength:
Platform
1) OH Squat 4x5 Take the squats slow, emphasize form, DO NOT GO TOO HEAVY
Front Rack and Back Rack
2a) Barbell Eccentric Bent Over Rows 4x8 (take 4 sec. to lower)
2b) KB OH Teapots 4x15each
2c) 4 way Deadbugs 4x15
Hallway
3) DB Complex x3
5 Upright Rows
5 Push Press
5 Hang Snatch
5 RDL
Take a couple minutes between sets
WOD 5/23
POSTED DATE: TUESDAY, MAY 23RD 2017
NEWS
Pro-Shop product highlight!!
Essential Amino Energy
Helps to support- muscle recovery, energy and focus!
Comes in three different flavors-Lemon Lime, Blue Raspberry and Concord Grape.
Stop by and grab yourself a container!
CrossFit
CrossFit
May Mobility Month
Pre Workout - Lacrosse Ball Foot Roll Out - 1 set, 1-2 minutes per footLacrosse Ball Calf Roll Out - 1 set, 1-2 minutes per calfShin Muscle (Anterior Tibialis) Roll Out - 1 set, 30sec per legStrength:
5 SOTS Press
E90sec - 3 sets
then....
3 Snatch Balance
E90sec - 4 sets
WOD:
3 ROUNDS
75 DOUBLE UNDERS
15 T2B
2 ROUNDS
50 DOUBLE UNDERS
20 T2B
1 ROUND
25 DOUBLE UNDERS
25 T2B
MOFit
Strength:
EMOM 12 MIN
1) 40 SEC M.E. MAN MAKERS
2) 8 RHT SIDE RECHING PLANKS
3) 8 LFT SIDE REACHING PLANKS
WOD:
120 D.U OR 240 SINGLES
60 CAL ROW
60 ABMAT SITUPS
90 D.U. OR 180 SINGLES
45 CAL ROW
45 ABMAT SITUPS
60 D.U. OR 120 SINGLES
30 CAL ROW
30 SITUPS
MOfit
Skill: Plyometrics
Hurdle Jump Complex for Height
Line 5 hurdles up in a single file line, Jump for height, absorb landing, and redirect momentum up over the next hurdle
-Straight
-Straight with broad jump finish
-Single leg
-Single leg with broad jump
-Snake w/ 90 degree twist jumps
Strength
Front Rack
1a) Back Squat 4x5 (70,75,75,80%)
1b) Box Jumps 4x3 (For height. Take your time between reps, no bunny hops)
Platform
2a) Push Press 3x5
2b) Hanging Knee Raises/Toes 2 Bar 3x10
Hallway
3a) DB Goblet Split Squats 4x8 each
3b) 1 Arm DB Snatch 4x8 each side