MBS CrossFit | WOD's

WOD for February 4, 2012

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

WOD for February 3, 2012

MORNING CLASSES CANCELLED DUE TO THE BLIZZARD.

Workout

For time:
10-9-8-7-6-5-4-3-2-1 reps for time:
Power clean
Pullups, chest to bar

A total of 55 reps for each movement. Set yourself up on the power clean in the 45-55% range and go to town. Since this is a fast couplet, do jumping chest to bar (make sure you set the box up to give you only a little elbow bend) pullups.

WOD for February 2, 2012

Workout

Skill Day
3 x Not for Time

A. Pistols
B. Handstand walk

Choose Rx, or a scaled version (coaches will supply) and a moderate set of numbers to work on perfect movement.

WOD for February 1, 2012

Workout

Back Squat, 3-3-3-3-3

AMRAP 12 minutes:
30 Overhead walking lunge steps 45 lb./25 lb.
15 Ring dips

MBS Kids Workout

Don't forget to bring your kids to the 5pm class tonight. For more information, check out MBSCrossFitKids.com

WOD for January 31, 2012

Workout

5 Rounds for time:
12 Wall balls 20 lb./14 lb.
12 Toes to bar

Strength Workout

Strength Classes will be at 12pm, 5pm, and 6pm today

Rowing Workout

Rowing Class will be at 7pm tonight

WOD for January 30, 2012

Workout

AMRAP in 8 minutes of:
3 Pushpress 155 lb./105 lb.
5 Ball slams 50-20 lb.
7 Burpees

Rest 10 minutes

With a partner, six sets of 25 meter sled/prowler push x2. One partner goes, then the other until complete.

WOD for January 28, 2012

Workout

For time:

150 Double Unders

10 Rounds of "Cindy"

150 Double Unders

Intro Class

Our free Intro Session is at 10am today for anyone interested in giving MBS CrossFit a try.

WOD for January 27, 2012

Workout

Atlas Stones - Ground to Shoulder
* Work up to a 3 RM

then...

On the minute for 15 minutes:

2 Atlas Stones - Ground to Shoulder

5 Chin ups

Rowing Workout

Novice Class is at 11am today. This class will focus on basic rowing technique and some easier rowing WODs

WOD for January 26, 2012

Workout

Practice for 3 rounds:

15 false grip pull-up on rings with turn out or bar pull-ups

15 box jump overs 20/12

20m handstand walk

Strength Workout

Strength Classes will be at 12pm, 5pm, and 6pm today

WOD for January 25, 2012

Workout

Floor Press - work up to a 3RM

then...

"Elizabeth"

21-15-9 reps for time:

Squat Cleans - 135/95 lbs

Ring Dips

MBS Kids Workout

Don't forget to bring your kids to the 5pm class tonight. For more information, check out MBSCrossFitKids.com