CANUSA BARBELL CLUB
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Monday
15 Min of TGUs

For time
20 Burpees
30 Thrusters 95/65
20 Burpees
25 Thrusters 115/75
20 Burpees
20 Thrusters 135/95
20 Burpees
15 Thrusters 165/105
20 Burpees
10 Thrusters 185/125

*25 min time cap

Tuesday
BS/FS/OHS/DL/BP

5 rounds For Time:
50 Double Unders
400M Run

Wednesday

Snatch
20 min work up in weight 1 Hang Snatch + Snatch Balance

for time
10 rounds
10 toes-to-bar
12 wall ball shots
RX= Unbroken for each piece!

Thursday
BS/FS/OHS/DL/BP

12 min EMOTM
Odd mins: 12 Deadlifts
Even mins: 4 Cleans
Use the same barbell; Should be around 70% 1RM of clean

Then

EMOTM 8 min
5 pull ups
10 push ups
15 air squats

Friday
20 min Clean
Stop clean pull + Hang Clean

14 min AMRAP
1 rope climb
10 Single Arm kb swing 53/35
20 abmat situps
*Add 5 sit ups each round

Saturday
Partner WOD

150 Thrusters 95/65
1 partner works while the other partner runs 200m

The new location for Motor City CrossFit – St Clair Shores:
MCCF SCS

Monday
4 rounds
bear crawl :30
rest :30
crab walk :30
rest :90
Then:
Deadlift 10 reps of 5 sets (45 sec rest between sets) 185/135
90 sec rest before starting the 9-6-3
Then:
9-6-3
Ground to overhead 185/135
Muscle Ups
5 min rest
9-6-3
Ground to overhead 155/105
Chest to bar pull ups
5 min rest
9-6-3
Ground to overhead 135/95
Pull ups

Tuesday
15 minute to establish a one rep max Snatch
Full /Power/Hang
EMOTM 10 min
3 Snatches @approx 75% (make sure weight is challenging but doable)
Then EMOTM 10 min
pick 2 movements and alternate (athlete picks movement and reps)

Wednesday
BS/FS/OHS/DL/PP/PJ
The “Bergeron Beep Test”
EMOM for as long as possible
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
*This is an endurance test so if you cant string together 7 pull-ups then do 7 Ring rows or 7 Jumping pull ups.

Thursday
15 minute to establish one rep max C&J
Full/Power/Hang
EMOTM 10 min
3 C&J @ approx 75% (make sure weight is challenging but doable)
Finish up with “Death by 10 meters”

Friday
“INDEPENDENCE DAY”
Mystery WOD

Saturday
“BENCHMARK SATURDAY”

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The Harper Woods “point facility” is now officially closed as we move to our new location at 28021 Harper, we are running all SCS classes temporarily out of our Roseville location. You may also come to our Sterling Facility. The construction on the new building is taking longer than expected. We are hoping to being fully operational after the 4th week end.

Here is the address and classes times for Roseville and SH

Roseville’s address: 29610 Calahan Rd Roseville 48066
6 am
9 am
11 am
4:30 pm
5:30 PM
6:30 PM

Sterling Heights address: 8200 Irving road Sterling Heights.

6 am
9:30 am
12:00 pm
4:30 pm (Open gym)
5:30 pm
6:30 pm
*open gym times for SH are 9am-3 pm

MCCF 28021 Harper

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Monday
4 rds:
1 min ME wall ball shots 20/16
1 min ME toes to bar
1 min max distance bear crawl
1 min ME ring dips
1 min ME ring rows
1 min rest
Then:
:90 front leaning rest
30 ab mat sit ups
:60 R plank
30 ab mat sit ups
:60 L plank
30 ab mat sit ups
:90 Front leaning rest

Tuesday
25 minute to Snatch
One from Position 2 and then One from position 3 (Floor)

WOD
21 Power Snatch (135/95)- 4 minute cap
rest 3 minutes
15 Power Snatch- 3 minute cap
rest 3 minutes
9 Power Snatch- 2 minute cap

Wednesday
BS/FS/OHS/DL/PP/PJ

WOD
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Thruster 135/95
Chest to Bar Pull Up

Thursday
Track day
Run 1 mile
Rest
4 min
Run 800
Rest
3 min
Run 400
Rest 2 min
Run 400

Friday
25 Min C&J
1 clean from Position 2 and then 1 from position 3 (Floor) + 1 jerk.

WOD
AMRAP 4 Minutes:
5 Deadlift (275/185)
10 Burpees
Rest 3 minutes
AMRAP 4 Minutes:
4 Squat Clean (135/95)
8 Ring dip
Rest 3 minutes
AMRAP 4 Minutes:
3 Power Snatch (135/95)
6 Handstand Push ups

Saturday
AMRAP 20 min Minutes:
5 KB Swings (70/53)
10 Box jump overs (24″/20″)
15 Air squat

Monday
25 Min C&J

Work up to a heavy single

10rounds, not for time of
2x TGU – each arm
1x :90 plank hold (scale time if needed)

Tuesday
Track day
5 rounds of Cindy (modify as needed this should take no longer than 5 minutes MAX)
5 pull ups
10 Push Ups
15 Air Squat
Rest 2 minutes
8 Suicide runs
(10 yards, 20 yards, 30 yards, 40 yards).
+ 5 Burpees
*Start every 2 minutes

Wednesday
25 minute to Snatch
Work up to a heavy single

5-10-15
Back Squat (245/175)
Box Jump (24/20)
1:1 work to rest ratio
-This just means you will rest between rounds the same amount of time each round prior took you-

Thursday

40yard bear crawl (the entire length of GYM)
50 flutter kicks (4-count)
:90 plank
50 flutter kicks (4-count)
50m bear crawl
Then:
A1) Bench Press 3-5 reps, :60 rest, x4
A2) ME handstand push ups, 2 min rest x4
Then:
40Y bear crawl
50 flutter kicks (4-count)
:90 plank
50 flutter kicks (4-count)
50m bear crawl

Friday
BS/FS/OHS/DL/PP/PJ

AMRAP 10 Minutes Up Ladder:
5 Wall Ball, 5 Burpees
10 Wall Ball, 10 Burpees
15 Wall Ball, 15 Burpees
etc

Saturday
5 Rounds

10 Alternating Front Rack Lunges (115/85)
5 Front Squat (115/85)
15 Box Jump (20″)

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Contact us:
Phone: 586 834 7282
eMail: motorcitycrossfit@gmail.com

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Owners Contact Info:
Main MCCF Phone:
(586) 834-7282

Matt DeMinico
mdeminico@gmail.com
(586) 258 8571

Vincent Palazzolo
tacopr624@gmail.com

Joanna Palazzolo
joanna.palazzolo70@gmail.com

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Active Duty Military Members
If you are a Crossfitter and on leave, stop by and get a work out on us. Its the least we can do for you serving. Thank you
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