CrossFit WOD, September 4, 2018

09/04/2018

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

50 Single Under
10 Power Clean
50 Single Under
10 Toes 2 Rig

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

20 Double Under
10 Power Clean(95/65)
20 Double Under
10 TTB

Level 2
Criss Cross (AMRAP – Rounds and Reps)
(15)AMRAP

30 Double Under
15 Power Clean(115/80)
30 Double Under
15 TTB

CrossFit WOD, September 3, 2018

09/03/2018
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)
Hang from a pull up bar for 3 minutes or Hold a plank for 5 Minutes.
Each time you drop perform:

400m Run
15 Knee Push Ups

Level 1
Metcon (Time)
Hang from a pull up bar for 4 minutes
Each time you drop perform:

600m Run
20 Push Ups

Level 2
Coffland (Time)
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

CrossFit WOD, September 1, 2018

09/01/2018
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)
(20)AMRAP

8 Toe 2 Rig/ Hanging Knee Raise
8 DB Snatch
16 Air Squat

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

8 TTB
12 DB Snatch(45/30)
24 Air Squat

Level 2
EVEN FLOW (AMRAP – Rounds and Reps)
(20)AMRAP

8 TTB
12 DB Snatch(50/35)
16 Pistol Squat(Alt.)

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