MM CrossFit

WOD - Monday 2/1/2010

Five rounds for time of:

155 pound thruster, 5 reps

5 muscle-ups

run 400 meters

Record time

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WOD - Friday 1/29/2010

10 Minutes Handstand push-ups

5 minutes Squats

2 minutes pull-ups

1 minute push-ups

Add your total reps for all movements to track your total.

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WOD - Thursday 1/28/2010

Back Squat 1-1-1-1-1-1-1 reps

Record weights

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WOD - Wednesday 1/27/2010

Metcon Day - Make up a WOD day - Skills Day

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WOD - Tuesday 1/26/2010

Clean (Power or squat), 1 rep

Bench Press, 1 rep

Overhead Squat, 1 rep

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WOD - Monday 1/25/2010

Five rounds for time of:

Row 500 Meters

135 pound thrusters, 7 reps

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WOD - Friday 1/22/2010

Three Rounds for time of:

50 Double-Unders

50 Back Extensions

Records your time and any modifications

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WOD - Thursday 1/21/2010

3 rounds for time of:

135 pound clean and jerk, 10 reps

30 GHD situps

Post Times

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WOD - Wednesday 1/20/2010

For time:

100 Burpee pull-ups

You want to be underneath the pull-up bar or directly in front of it.  The idea is on the way up from your burpee instead of clapping transition directly into a pull-up.  Those that choose to modify with a band for pull-ups will have to perform burpees seperately then perform your pull-ups afterwards.

Good luck and get some!!!

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WOD - Tuesday 1/19/2010

Rest Day -or- Make up a WOD Day -or- Metcon Day!

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