WOD 4/08
POSTED DATE: SATURDAY, APRIL 08TH 2017
NEWS
Make that first step
Troop 010 kicks off May 1st
Call today to reserve your spot 715-955-4319
or for more information
Just click the link and comment "more deets" and
we'll give you ALL the deets!
1st step to a New You starts with Momentum Bootcamp!
CrossFit
CrossFit
WOD:
Buy in:
3000m Relay Run
**Switch off every 250m
then....
6 Rounds for Time:
30 Double Unders
20 Cal Row
10 Wallballs
5 Burpees
**Partners Switch off Rounds
WOD 4/7
POSTED DATE: FRIDAY, APRIL 07TH 2017
NEWS
I don't think I have ever seen anyone THIS happy on a rower! Looking good Marty :)
CrossFit
Crossfit
Strength:
3 Snatch Grip Push Press + 3 OH Squats
E90sec - 6 sets
WOD:
12min AMRAP
24 KB Swings
12 C2B / Pullups / TRX Rows
24 KB Swings
12 Ring Dips / HR Pushups
MOFit
Strength:
4 Rounds NFT
6/6 Banded Hamstring Curls
10/10 Seated Wallball Lateral Partner Toss
10/10 Wallball Partner Situps
WOD:
20min AMRAP
24 KB Swings
12 Pullups / TRX Rows
24 Goblet Squats
12 HR Pushups
24 KB SDHP
12 Burpees
MOfit
Skill: Plyos
E30sec
1 - 6 Knee to feet xplosive jumps
2 - 20sec Quick Feet
3 - 20sec superman
4 - 20sec hollow hold
Pro Agility - upstairs
Not timing today, just competing with a other groups
Set up for about 2-3 groups and have both go on Coach's mark
Compete winners vs. winners after a couple warm up rounds
Strength:
Platforms
1a) Clean Pulls 3x3 (95,100,110%) of 1RM Clean
2a) Deadlift 3x5 (80,85,85,87.5,87.5%)
2b) Box Jumps 5x4 (for explosiveness. No quick bunny rebounds)
Front Rack
3a) Strict Press 5x4
3b) 1 Arm Alt. KB Swings 5x16
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 4/6
POSTED DATE: THURSDAY, APRIL 06TH 2017
NEWS
Congratulations to MO Athlete Michael Kapla for being picked up by the New Jersey Devils!! Yet another MO Athlete added to the Pro List
CrossFit
CrossFit
STRENGTH:
3 Squat Snatches (Touch N Go)
E90sec - 7 sets
WOD :
6min AMRAP
9 Hang Snatch @115/75
9 Wallballs @20/14
3min Rest
6min AMRAP
9 OH Squats
90m run w/ Wallball (down and back)
MOFit
STRENGTH:
EMOM - 12min
1) 6 Eccentric Pullups (4sec to lower)
2) 8 Arms Only Inchworms
3) 6 Burpee Broad Jumps
WOD:
9min AMRAP
9/9 1 arm DB Snatch
9 Wallballs @20/14
3min Rest
9min AMRAP
9 DB Shoulder 2 OH
90m run w/ Wallball (down and back)
MOfit
Skill: Neuromuscular Reactivity
Mini Band Walks 3-5 x 10yds each
(Lateral, Forward, Backward)
Conditioning:
Cut 50s (25 yd sprint down and back)
E30sec - 8 Sprints
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
Friday 190621
POSTED DATE: WEDNESDAY, DECEMBER 10TH 1000
NEWS
Tomorrow!
Pose Run Clinic by Coach Craig at 10am!
Strength work, video analysis, and more!
Be there or be square!
CrossFit
WOD: “Joker”
(12 minute Cap)
RX
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
FITNESS
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Target
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)
SWEAT
For Time:
1-2-3-4-5-6-7-8-9-10:Hanging Knee Raises
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)
Performance Care:
3 x
1-arm DB Bent Over Rows – 10 each arm
MOfit
WOD: For Time:
Buy-In: 50 Calorie Bike
then….
1-2-3-4-5-6-7-8-9-10: Toes to Target
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)
Buy-out: 50 Calorie Bike
Tuesday 190618
POSTED DATE: MONDAY, NOVEMBER 30TH -0001
NEWS
Josie Barstad pulling a sled at last weekend's Summer Showdown in Rice Lake. Summer is sled weather!
CrossFit
WOD: “Strict Nicole”
RX
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
Fitness
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
SWEAT
AMRAP 20:
400 Meter Run
Max Strict Ring Rows
Performance Care:
4 Giant Sets:
10 DB Bench Presses
14 Glute Bridges
MOfit
AMRAP – 20 minutes
400 meter Run
20 KB Swings
10 Pull-Ups
5 Push-Ups