WOD - 03/31/09
Posted on March 31st, 2009 by admin
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
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WOD - 03/30/09
Posted on March 30th, 2009 by Jamee
NICOLE
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
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WOD - 03/28/09
Posted on March 28th, 2009 by Jamee
NANCY
5 round for time:
400 meter run
Overhead squat 95 lbs x 15
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WOD - 03/27/09
Posted on March 27th, 2009 by Jamee
10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time to comments.
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WOD - 03/26/09
Posted on March 26th, 2009 by Jamee
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
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WOD - 03/25/09
Posted on March 25th, 2009 by Jamee
Front squat 3-3-3-3-3 reps
Post loads to comments.
- Feet shoulder width apart
- Knees tracking over toes
- Chest high
- Shoulders back
- Always stay on heels
- Down till hip is parallel to knee
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WOD - 03/24/09
Posted on March 24th, 2009 by Jamee
5 rounds for time:
30 Mountain climbers
25 Straight leg sit ups
20 Jump squats
15 Push-ups
10 pull-ups
5 Burpees
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Heartfelt prayers and sympathy.
Posted on March 23rd, 2009 by admin
It is with much sadness that we send out our most heartfelt prayers and sympathies to the 4 Oakland Police officers that were slain Saturday. Our most heartfelt prayers and sympathy go out to the families of these officers and to the OPD community.
In honor of these 4 heroes MM CrossFit will have only one evening WOD on Monday March 23rd. Please join us at 7:00 pm when we will put forth our best individual effort to do “Randy”.
Monday a.m. class will be held at the regular time and the WOD will be “Randy”
Message to those who seek to harm the community: Be confidant, and be aware that our professional and prepared law enforcement officers will continue to stand strong and true to their commission. Those who perpetrated this crime will be brought to justice and our heroes will continue to employ their proficient skills to stop future crime.
See you Monday. M&M.
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WOD - 03/23/09
Posted on March 23rd, 2009 by Jamee
RANDY
75# power snatch, 75 reps
CUES:
- Shoulders in front of bar
- Straight back
- Hips higher than knees
- As legs extend - hips, torso, and bar rise together
- Then slightly bend
- Agressively pull under the bar
- Bar directly above heels
- Shoulders up in ears
- Back locked (good midline stabilization)
- Heels down
- STAND UP!
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WOD - 03/20/09
Posted on March 20th, 2009 by Jamee
3 rounds for time:
800 meter run,
30 dead lift #185/#115,
30 push ups
OR
Rest day | Skills day | Make up a WOD day.
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