MM CrossFit

WOD – Tuesday 2/7/12

chrisa — Tue, 07 Feb 2012 02:40:04 +0000

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

WOD – Monday 2/6/12

chrisa — Mon, 06 Feb 2012 22:29:38 +0000

21-15-9 reps of:
Front Squats 135/95
Hip Extensions
Chest to Bar pull-ups

WOD – Saturday 2/4/12

chrisa — Sat, 04 Feb 2012 01:37:52 +0000

“Rahoi”

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

WOD – Friday 2/3/12

chrisa — Fri, 03 Feb 2012 01:55:20 +0000

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

WOD – Thursday 1/2/12

chrisa — Thu, 02 Feb 2012 04:40:30 +0000

2011 CrossFit Games Open WOD 11.2

15Min AMRAP of:
9 Deadlift 155/100
12 Push Up (Hand Release)
15 Box Jumps 24/20

2012 CrossFit Games Open registration opens today!!!

WOD – Wednesday 2/1/12

chrisa — Wed, 01 Feb 2012 01:34:16 +0000

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

WOD – Tuesday 1/31/12

chrisa — Tue, 31 Jan 2012 04:10:46 +0000

“Tyler”

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

WOD – Monday 1/30/12

chrisa — Mon, 30 Jan 2012 05:58:08 +0000

Clean and Jerk 1-1-1-1-1-1-1 reps

WOD – Saturday 1/28/12

chrisa — Sat, 28 Jan 2012 03:46:00 +0000

“Desforges”

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

WOD – Friday 1/27/12

chrisa — Fri, 27 Jan 2012 05:48:51 +0000

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents

WOD – Thursday 1/26/12

chrisa — Thu, 26 Jan 2012 04:31:37 +0000

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time, not including 8th rest.

WOD – Wednesday 1/25/12

chrisa — Wed, 25 Jan 2012 04:44:08 +0000

15 Min AMRAP of:

20 Lateral Jumps over Bar
15 AbMat Sit-ups
10 Push Press (95/65)
5 Burpees

Example of a Plyo Lateral jump, we will do them over the Push Press bar

http://www.youtube.com/watch?v=hADsX-H2O5w

WOD – Tuesday 1/24/12

chrisa — Tue, 24 Jan 2012 03:48:20 +0000

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

WOD – 1/23/12

chrisa — Mon, 23 Jan 2012 16:54:33 +0000

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

WOD – Sunday 1/22/12

chrisa — Sun, 22 Jan 2012 01:58:53 +0000

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

WOD – Friday 1/20/12

chrisa — Fri, 20 Jan 2012 02:28:16 +0000

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Yes in case your wondering that is 3 rounds of “Jackie”

WOD – Thursday 1/19/12

chrisa — Thu, 19 Jan 2012 05:49:37 +0000

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

These are full squat cleans, crease of the hip below the knees.

WOD – Wednesday 1/18/12

chrisa — Wed, 18 Jan 2012 05:18:38 +0000

Split snatch 1-1-1-1-1-1-1 reps

WOD – Tuesday 1/16/12

chrisa — Tue, 17 Jan 2012 05:14:29 +0000

“The backwards Gimp”

800 m Run
100 Air Squats
400 m Run
200 AbMat Sit-ups
200 m Run
200 m Walking Lunge

WOD – Monday 1/16/12

chrisa — Mon, 16 Jan 2012 16:35:09 +0000

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar