WOD 4/19
POSTED DATE: WEDNESDAY, APRIL 19TH 2017
NEWS
Big birthday shout out to MO Athlete Jen!! Thanks for helping make Momentum the awesome community that it is! :)
CrossFit
CrossFit
Strength:
1 Snatch Balance + 1 OH Squat
E90sec - 6 sets
WOD:
1 RFT
40 O.H SQUATS 155/105
****ANYTIME ATHLETE BREAKS FOR O.H SQUAT PREFORMS ONE OF THE THREE:
3 BAR MUSCLE UPS RX
4 JUMPING MUSCLE UPS (IT)
5 RING MUSCLE UP PROGRESSION (SCALED)
10min Cap
MOFit
Strength:
1 Snatch Balance + 1 OH Squat
E90sec - 6 sets
WOD:
KRISTINE
3 ROUNDS
12 DEADLIFT (BODY WEIGHT)
21 BOX JUMPS ( emphasize the jump, it should keep a higher intensity than step ups. So even if they have to go to a lower box to get the jump do so!)
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 7x2 (80,85,87.5,87.5,90,90,92.5)
1b) Plyo Jumps 5x5 Vertical (2 sec pause on landing)
Platform
2a) Push Press 5x3
2b) Banded Pallof Press 4x15 each
Hallway
3a) DB Goblet Split Squats 4x6 each Increase wt from last week
3b) 1 Leg Pelvic Tilts (3sec Pause) 4x6 each
WOD 4/18
POSTED DATE: TUESDAY, APRIL 18TH 2017
NEWS
Make sure you mark this month's Momentum Skill Day in your calendars for tomorrow, Wednesday April 19th @7pm. This month's agenda: Double Unders, Pull Ups, and Burpees :)
CrossFit
CrossFit
STRENGTH:
1 Squat Snatch
EMOM - 6 sets
then.....
Running Clock - 10 + min
WOD :
27-21-15-9
PLATE G2OH 45/35
WALLBALLS 20/14
CALORIE ROW
MOFit
STRENGTH:
3 ROUNDS NOT FOR TIME
1 MIN PLANK
40 SEC SIDE PLANK WITH HIP DROP RHT
40 SEC SIDE PLANK WITH HIP DROP LFT
30 SEC HOLLOW HOLD
15 EVIL WHEELS WITH BARBELL
WOD:
18 MIN WOD
27 CALORIE ROW
21 WALLBALLS 20/14
15 PLATE G2OH 45/35
MOfit
Skill: Agility
Cone Drills
- Box Drills
- T-test
- L-Drill
- Pro Agility
Strength
Back Rack and Hallway
1a) Barbell Bench Press 7x2 (80,85,87.5,87.5,90,90,92.5)
1b) Plate Sit Ups 4x20
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 Bench Press 4x6
3b) Barbell Inverted Rows 4x10
WOD 4/17
POSTED DATE: MONDAY, APRIL 17TH 2017
NEWS
Happy Easter MO Family!!
CrossFit
CrossFit
STRENGTH
2 rds NFT
- 4 Reverse Wall Walks
- 20 V-ups
- 5/5 Pistol Squats
- 10 3-way Crunches
WOD
4 ROUNDS OF
4 MIN AMRAPS
21 CALORIE BIKE
15 BURPEES
9 T2B
***REMAINDER OF TIME MAX EFFORT DOUBLE UNDERS
*** 1 MIN REST BETWEEN AMRAPS
SCORE IS NUMBER OF DOUBLE UNDERS ACCUMULATED AFTER ALL 4 ROUNDS
MOFit
Strength:
3 ROUNDS NFT
10 PLATE GOOD MORNINGS
10 SPLIT SQUATS ( 10 RHT/10 LFT)
10 DIPS ( USING RINGS OR BOX)
WOD:
4 ROUNDS OF
4 MIN AMRAPS
21 CALORIE BIKE
15 BURPEES
9 BUTTERFLY SIT UPS
**REMAINDER OF THE 4 MIN MAX EFFORT DOUBLE UNDERS
***1 MIN REST BETWEEN ROUNDS
MOfit
Skill: Plyos
Barbell Complex:
6 Hang Cleans
6 Thrusters
6 RDL
Strength
Platforms
1) Hang Clean + Front Squat 5x2+2 (80,80,85,85,97.5)
Back Rack
2a) DB Thrusters 4x6 AHAP
2b) ABC Planks x3
Hallway
3a) Goblet Reverse Lunge (Jump to Standing Position) 4x6 each
3b) Single Leg RDL to Press 4x6 each
WOD 4/15
POSTED DATE: SATURDAY, APRIL 15TH 2017
NEWS
HAVE YOU SET UP YOUR IN-BODY SCAN YET?
It's not scary actually quit simple.
You simply stand on the In-body scan let it do it's magic then get your own individual print off of your total scan. Water weight, Bodyfat, Lean Muscle Mass all broken down for you!
This is only 20$ and takes about 10 minutes.
You can set this up with any of our certified coaches to go over your results with you!
Call today 715-955-4319 to schedule or stop in!
CrossFit
CrossFit
WOD:
AMRAP - 20 minutes
Partner 1 - Rower
Partner 2 - Complete the following triplet
15 BB Back Squats (95/65) (from floor)
10 Push-Ups
5 Strict Pull-Ups
After partner 2 completes the 15,10, 5 then switch with partner 1. Score total meters rowed between both partners.
WOD 4/14
POSTED DATE: FRIDAY, APRIL 14TH 2017
NEWS
Make sure you mark this month's Momentum Skill Day in your calendars for Wednesday April 19th @7pm. This month's agenda: Double Unders, Pull Ups, and Burpees :)
CrossFit
CrossFit
STRENGTH:
EMOM - 10min
- 2 Strict Press EMOM until failure
- 2 Push Press EMOM after Strict Press failure
WOD :
20-16-12-8-4 reps of
Hollow Rocks
Push-Ups
Supine Ring Rows
Burpees
MOFit
STRENGTH:
5 x (12 minutes)
10/10 KB Tea pots
20 Banded Pull-a-parts
10 Slamballs
:30s Bottom Position Squat Hold
WOD:
AMRAP - 12 minutes
12 Calorie Bike/Row (alternate each round)
12 1-arm DB/KB Walking Lunges (6/6)
12 1-arm DB/KB Thruster (6/6)
12 Hollow Rocks
MOfit
Skill: Neuromuscular Reactivity
Mini Band Walks
Push to Base
Reactive Jumps
Conditioning:
16-12-8
Burpee Broad Jumps
Jump Lunges
Strength
Back Rack and Hallway
1a) Barbell Bench Press 6x3 (80,80,85,85,87.5,90)
1b) Plate Sit Ups 4x20
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 Bench Press 4x8
3b) Barbell Inverted Rows 4x10