Month: December 2012

9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.

10:00 ~ 11:00 a.m.
Group WOD – “Twelve Days of Christmas”

CrossFit Workouts

2012-12-14

Post author By CrossFitMGM
Post date December 13, 2012

CrossFit WOD
For Time:
– 50 Calories on Rower
– 50 Wall Balls (20#/14#)
– 25 Knees to Elbows
– 50 Hand Release Pushups
– 50 OH Lunges Total (45#/25#)

Tags Knees to Elbows, Lunge, Pushup, Rower, Wall Ball

CrossFit Endurance Workouts

2012-12-13

Post author By CrossFitMGM
Post date December 12, 2012

CrossFit WOD
Six Rounds
– 3 Front Squat @ 30X1 (70% 1RM)
– 6 Box Jumps (30″/24″)
– 9 KB Swings (32kg/24kg)
– 3:00 Rest

Endurance WOD
Run
Four Rounds
– 800m Run
– 2:00 Rest
*Hold splits within 3-5 seconds.

Row
Two Rounds
– 1000m Row
– 1:00 Rest
– 1200m Row
– 3:00 Rest

Tags Box Jump, KB Swing, Squat

CrossFit Workouts

2012-12-12

CrossFit WOD
AMRAP – 12:00
– 12 Power Cleans (95#/65#)
– 12 Burpees

Tags Burpee, Clean

CrossFit Endurance Workouts

2012-12-11

Post author By CrossFitMGM
Post date December 10, 2012

CrossFit WOD
Power Snatch
Four Rounds
– 1.1.1.1 (10 Seconds Rest Between Reps)
– 9 to 15 CoVP Pullups/3 to 5 Muscle Ups
– 2:00 Rest

Plank Hold – 10:00
– Accumulate 7:00

Endurance WOD
Run/Row
– 1:00 on/1:00 off
– 1:00 on/0:50 off
– 1:00 on/0:40 off
– 1:00 on/0:30 off
– 1:00 on/0:20 off
– 1:00 on/0:10 off
– 1:00 on

Tags Muscle Up, Plank, Pullup, Snatch

CrossFit Workouts

2012-12-10

Post author By CrossFitMGM
Post date December 9, 2012

CrossFit WOD
For Time w/ Partner:
– 800m Run (45#/35#)
– 80 Push Press (45#/35#)
– 80 OH Squat (45#/35#)
– 800m Run (45#/35)
– 80 Pushups
– 80 Air Squats