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)
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)
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
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)
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)
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
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
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
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