MM CrossFit

WOD – Friday 5/18/12

chrisa — Fri, 18 May 2012 05:06:15 +0000

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

WOD – Thursday 5/17/12

chrisa — Thu, 17 May 2012 00:16:22 +0000

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

WOD – Wednesday 5/16/12

chrisa — Wed, 16 May 2012 02:42:15 +0000

21-15-9-15-21 reps of:
SDHP 75/55#
Wall Balls 20/14#
Box Jump 24/20″

WOD – Tuesday 5/15/12

chrisa — Tue, 15 May 2012 14:29:06 +0000

“Brian”

Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

Closed Sunday 5/13/12

chrisa — Sat, 12 May 2012 01:18:53 +0000

MM Athletes, We will be closed on Sunday 5/13/12 for Mothers Day. We have a special Mothers Day WOD on Saturday 5/12/12. Fee free to bring your Mom in for a free workout!!

WOD – Saturday 5/12/12

chrisa — Sat, 12 May 2012 01:15:05 +0000

Special Mothers Day WOD – Happy Mothers Day to all our MM Moms!!!

“Mutha of a WOD”
800M Run
30 Back squat 165/115#
50M Overhead walking lunge with 45/25# plate
200M backwards run
20 Front squat 135/95#
50M Overhead walking lunge with 45/25# plate
200M backwards run
15 Overhead squat 95/65#
50M Overhead walking lunge with 45/25# plate
800M Run

WOD – Friday 5/11/12

chrisa — Fri, 11 May 2012 04:33:34 +0000

“28″
28 Ring or Bar Rows
28 Deadlift 225/155
28 Wall Balls 20/14
28 Toes to Bar
28 Burpee Box Jumps 24/20″
28 Ring or Bar Dips
200ft Farmer Plate Carry 35/25

WOD – Thursday 5/10/12

chrisa — Thu, 10 May 2012 04:00:34 +0000

21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension

WOD – Wednesday 5/9/12

chrisa — Wed, 09 May 2012 03:35:54 +0000

Three rounds for time of:
Run 800 meters
Rest 2 minutes

WOD – Tuesday 5/8/12

chrisa — Tue, 08 May 2012 04:30:16 +0000

For time:
200M Run
15 Hand release push-ups
15 Squat cleans 95/65
15 Burpees
400M Run
12 Hand release push-ups
12 Squat cleans 95/65
12 Burpees
800M Run
9 Hand release push-ups
9 Squat cleans 95/65
9 Burpees

WOD – Monday 5/7/12

chrisa — Mon, 07 May 2012 17:03:52 +0000

2012 CrossFit Games Regional: Individual Event 5

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

4 rounds for time of:
30 Double unders (60 Single)
10 Snatches 95/65
200M Sprint

WOD – Sunday 5/6/12

chrisa — Sun, 06 May 2012 18:38:16 +0000

2012 CrossFit Games Regional: Individual Event 4

For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps

WOD – Saturday 5/5/12

chrisa — Sat, 05 May 2012 10:52:36 +0000

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint

WOD – Friday 5/4/12

chrisa — Fri, 04 May 2012 16:56:35 +0000

15 12 9 6 3 reps of.
SDLHP 95/65
Wall Balls
400 M run

WOD – Wednesday 5/3/12

chrisa — Thu, 03 May 2012 03:25:35 +0000

Deadlift 5-5-5-5-5 reps

WOD – Wednesday 5/2/12

chrisa — Wed, 02 May 2012 03:18:37 +0000

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Record rounds completed for each of the 5 cycles.

New Gym Update!!!

chrisa — Tue, 01 May 2012 15:04:34 +0000

Open for business and the energy is strong Here is an updated pic… Mural is almost complete and the new rig comes in tonight. Come check us out.

WOD – Tuesday 5/1/12

chrisa — Tue, 01 May 2012 04:18:42 +0000

Shoulder Press 5-5-5-5-5 reps

WOD – Monday 4/30/12

chrisa — Mon, 30 Apr 2012 16:22:28 +0000

Run 400M
50 Air Squats
Run 400M
40 AbMat Sit-ups
Run 400M
30 Push-ups
Run 400M
20 Burpees

WOD – Sunday 4/28/12

chrisa — Sun, 29 Apr 2012 00:17:17 +0000

Reminder, Gym will be closed to complete the move. 9am Start