WOD 4/12
POSTED DATE: WEDNESDAY, APRIL 12TH 2017
NEWS
Whether you are starting a new diet or simply trying to clean up your eating habits, you have most likely heard of the mobile app, MyFitnessPal. While healthy eating may seem like an uphill battle at times, downloading the app and understanding how it works can be an extremely useful tool to help you reach your health and fitness goals.
To check out the awesome article written by former MO Coach Alexa, click here
CrossFit
CrossFit
STRENGTH:
2 Thrusters (From the Floor)
EMOM - 8 sets
WOD:
EMOM - 18 Minutes
1 - Row 18/15 Calories
2 - 1 Suicide (6x D&B from end line + 1 each length)
3 - :40s Plank
MOFit
WEIGHTLIFTING WEDNESDAY!
STRENGTH:
5 BB Thrusters (From the Floor)
EMOM - 8 sets
WOD:
EMOM - 18 Minutes
1 - Row 18/15 Calories
2 - 1 Suicide (6x D&B from end line + 1 each length)
3 - :40s Plank
MOfit
Skill: Acceleration
Agility Ladder to Sprint - Coach's Choice then 10yd acceleration
Strength:
Rack
1a) Front Squat 7x2 (80,85,87.5,87.5,90,90,92.5)
1b) Slam Balls 5x10
Platform
2a) Bulgarian Split Squats 5x6 each
2b) Banded Pillar Rotations 5x10 each
Hallway
3a) Lower Body Primal Complex 5x5's
3b) Plyo Push ups over plate 5x10 each side
WOD 4/11
POSTED DATE: TUESDAY, APRIL 11TH 2017
NEWS
So thankful to all who came out to support us for our Friday Night Lights event!!! We are proud to say we handed the check of 4000$ to the Eau Claire School District homeless program!!!! You guys have now idea how much this will help the children in our own community dealing with this situation! 100% of the money goes directly for the cause! So everyone should feel proud of what you helped to accomplish!!!
CrossFit
CrossFit
STRENGTH:
EMOM - 12min
1) 12 KB SDHP
2) 6/6 Goblet Reverse Lunge w/ Jump
3) 6/6 1 Leg KB RDL
WOD:
3 round for time:
Run 500 Meters (2 laps around building)
20 Wall Ball Shots (20/14)
20 Box Jumps (24/20)
MOFit
STRENGTH:
EMOM - 12min
1) 12 KB SDHP
2) 6/6 Goblet Reverse Lunge w/ Jump
3) 6/6 1 Leg KB RDL
WOD:
3 round for time:
Run 500 Meters (2 laps around building)
20 Wall Ball Shots (20/14)
20 Box Jumps (24/20)
MOfit
Skill:
Barbell Complex
6 Hang Snatch
6 OH Squat
6 RDL
Conditioning
Fartleks
8rds
30sec walking
20sec Jogging
10sec Sprint
Strength:
Platform
1) Hang Snatch High Pull + Hang Snatch + OH Squat 4x3+3 Base weights on OH Squat. Take the squats slow, emphasize form
Front Rack
2a) Barbell Eccentric Bent Over Rows 4x7 (take 4 sec. to lower)
2b) KB OH Teapots 4x15each
Back Rack and Hallway
3a) Chest Supported DB Rows 4x8+8 (Drop Set)
3b) Manual Partner Resisted Hamstring 4x6 each
WOD 4/10
POSTED DATE: MONDAY, APRIL 10TH 2017
NEWS
Pro-Shop Highlight of the week....Xendurance Protein recovery Blend.
-Post Training and Recovery
- Helps support new lean muscle growth
-100% US recommended Daily Serving of Vitamins B6, B12 and D
-Gluten free, Hydrogenated oil free, preservative free, trans fat free and no RBGH.
Being Sold on our Pro Shop for 65$ a Bag. Pair this with a Fitaid for a full recovery package post workout!
CrossFit
CrossFit
Strength:
2 Pause Backsquat
E90sec - 7sets
(5 sec pause)
WOD:
Buy In : 50 Calorie Row
21-15-9 reps of
Toes to bar
Shoulder to Overhead (135/95)
Cash Out: 50 Calorie Bike
MOFit
Strength:
3-4 RNFT
20 yard down and back Lateral banded walk
10 Broad Jumps (stabilize)
5 Eccentric Pull-Ups
WOD:
Buy In : 50 Calorie Row
Then...
4 rounds of:
10 Toes to bar / K2E / Dragon Fly's
10 DB Push Press
Cash Out: 50 Calorie Bike
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 6x3 (80,80,85,85,87.5,90%)
1b) Plyo Jumps 5x5 Vertical (2 sec pause on landing)
Platform
2a) Push Press 5x4
2b) Banded Pallof Press 4x15 each
Hallway
3a) DB Goblet Split Squats 4x8 each Increase wt from last week
3b) 1 Leg Pelvic Tilts (3sec Pause) 4x8 each
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)