Archive Monthly Archives: August 2018

CrossFit WOD, August 31, 2018

08/31/2018
Labor Day is Monday, September 3rd! We will be running a holiday schedule that day: 7:00, 8:30, and 10:00 AM only! There will be no classes at MGM properties that day.

FITNESS
Metcon (Time)
Teams of 3

3 Rounds

200m Run
Rounds
30 Deadlift
25 Hang Power Clean
20 Shoulder to Overhead

Level 1
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
400 Meter Medball Run (20/14)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)
400 Meter Medball Run (20/14)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)
400 Meter Meball Run (20/14)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)

Level 2
Fender Bender (Time)
Teams of 3
For Time (30 Minute Cap):
400 Meter Dumbbell Run (50/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Dumbbell Run (50/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Dumbbell Run (50/35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

CrossFit WOD, August 30, 2018

08/30/2018
Labor Day is Monday, September 3rd! We will be running a holiday schedule that day: 7:00, 8:30, and 10:00 AM only! There will be no classes at MGM properties that day.

FITNESS
Metcon (AMRAP – Reps)
4 Rounds

1:00 Rowing for Calories
1:00 Russian KBS
1:00 Knee Push Up
1:00 REST

Level 1
Metcon (AMRAP – Reps)
6 Rounds

1:00 Rowing for Calories
1:00 DB Snatch(53/35)
1:00 Hand Release Push Up
1:00 REST

Level 2
Stone Shoulders (AMRAP – Reps)
6 Rounds

1:00 Rowing for Calories
1:00 KBS(70/44)
1:00 Handstand Push Up
1:00 REST

CrossFit WOD, August 29, 2018

08/29/2018
Labor Day is Monday, September 3rd! We will be running a holiday schedule that day: 7:00, 8:30, and 10:00 AM only! There will be no classes at MGM properties that day.

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(13)
40 Lunges
30 Air Squat
20 KB Deadlift
10 Step Up

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(13)
60 DB Front Rack Lunge(45/30)
50 Wall Ball(20/14)
40 Deadlift(135/95)
30 Box Jump (24/20)

Level 2
Wet Boots (AMRAP – Rounds and Reps)
AMRAP(13)
60 DB Front Rack Lunge(50/35)
50 Wall Ball(20/14)
40 Deadlift(225/155)
30 Box Jump Over(24/20)

CrossFit WOD, August 28, 2018

08/28/2018
Labor Day is Monday, September 3rd! We will be running a holiday schedule that day: 7:00, 8:30, and 10:00 AM only! There will be no classes at MGM properties that day.

3 Position Power Snatch (Build to a heavy complex)
High Hang
Low Hang
Floor

FITNESS
Metcon (AMRAP – Rounds and Reps)
(12)AMRAP

9 Burpees
6 Hang Power Snatches
12 Jumping Pull Up

Level 1
Metcon (AMRAP – Rounds and Reps)
(12)AMRAP

12 Lateral Barbell Burpees
9 Power Snatches(95/65)
6 Strict Pull Up

Level 2
Daily Dozen (AMRAP – Rounds and Reps)
(12)AMRAP

12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups

CrossFit WOD, August 27, 2018

08/27/2018
Labor Day is Monday, September 3rd! We will be running a holiday schedule that day: 7:00, 8:30, and 10:00 AM only! There will be no classes at MGM properties that day.

Front Squat (3 sets of 5 reps building)

FITNESS
Metcon (Time)
90 Single Under
30 Sit Up
100m Run
60 Single Under
20 Sit Up
100m Run
30 Single Under
10 Sit Up
100m Run

Level 1
Metcon (Time)
50-40-30-20-10
Double Unders
Sit Ups

200m Run after each set.

Level 2
Annie are you ok? (Time)
For Time:

100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

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