WOD 5/16
POSTED DATE: TUESDAY, MAY 16TH 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:
1 Pause Back Squat + 1 Front Squat
E90sec - 8 sets
WOD:
30-20-10 reps of
KB Swing (70/53)
Box Jump
Push-Ups
MOFit
Strength:
5 x NFT
Prowler Down and Back
10 x DB Curl + Press
20 Russian Twists w/ plate
10 Hollow Rocks
10 Tuck Ups w/ feet on plates
:20 L Hold on Parallettes
WOD:
Tabata Row
--REST 2 MIN--
Tabata Bike
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 5/15
POSTED DATE: MONDAY, MAY 15TH 2017
NEWS
Get ready for 1 Rep Max Week MO Athletes :)
CrossFit
CrossFit
May Mobility Month
Pre Workout - Lacrosse Ball Foot Roll Out - 1 set, 1-2 minutes per foot
Lacrosse Ball Calf Roll Out - 1 set, 1-2 minutes per calf
Shin Muscle (Anterior Tibialis) Roll Out - 1 set, 30sec per leg
Strength:
1 RM Deadlift
E90sec - 6 sets
2x10 reps @50%
2x5 @65%
2x3 @75%
then......
Running Clock - 6min
WOD: "Take the money and run"
AMRAP - 13 minutes
Run 250 meters
Max Reps Unbroken Pull-Ups
MOFit
Strength:
3x NFT
50yd/50yd Single Arm Overhead carry
:30s Side Pillar each
WOD:
**Grab a partner**
AMRAP - 20 minutes
100 Wall Balls
50 Burpees
50 Calories Assault Bike
50 Pull Ups
250m Farmer Carry ( One athlete carries both KB/DB swap whenever)
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 (65,70,70,75%)
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
WOD 5/13
POSTED DATE: SATURDAY, MAY 13TH 2017
NEWS
If you are Persistent, you will get results. If you are Consistent, you will keep results
CrossFit
CrossFit
WOD:
100 Double Unders
90 KB Swings
80 Ab Mat Sit Ups
70 second Plank
60 Box Jumps
50 Burpees
40 Hand Stand Push Ups
30 Toes 2 Bar
20 Pull Ups
1 Lap Around the Building
****2min on, 1 min off****
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