MM CrossFit

WOD - Monday 3/1/2010

“War Frank”

Three rounds for time of:

25 Muscle-Ups

100 Squats

35 GHD Situps

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WOD - Friday 2/26/2010

Overhead Squat 1-1-1-1-1 reps

Front Squat 1-1-1-1-1 reps

Bacl Squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets

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WOD - Thursday 2/25/2010

Five rounds for reps of:

1 minute wall ball shots, 20 pound

1 minute 15 foot rope climb

run 400m

rest

Start each round exactly six minutes apart.  Your rest period is whatever remains after the run.

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WOD - Wednesday 2/24/2010

Make up a WOD day or Metcon Day

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WOD - Tuesday 2/23/2010

“Crossfit Total”

Back Squat 1 rep

Shoulder Press 1 rep

Deadlift 1 rep

Post total weight for all three reps

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WOD - Monday 2/22/2010

Run or Row 5k

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WOD - Friday 2/19/2010

Five rounds for max reps of:

2/3 Body weight thrusters

Pull-ups

Post reps for both exercises in all rounds.

Happy Friday!!

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WOD - Thursday 2/18/2010

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench Press: body weight

Clean: 3/4 body weight

Set up three bars and go through it as fast as possible for time.

Good luck and GET SOME!!!!

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WOD - Wednesday 2/17/2010

“TABATA THIS!”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata Score is the least number of reps performed in any of the eight intervals.  Unit for the row is “calories”

Post tabata score for each exercise for final score.

Example: 10, 22, 9, 15, 15 = 71

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WOD - Tuesday 2/16/2010

Make up a WOD day - Metcon Day

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