Motor City CrossFit

Saturday – as scheduled
Sunday – as scheduled
Monday – 9:30 am group WOD. This will be the only class on Monday.

This Saturday @ 10:30am. He picked it so you can only guess. Stay after for a few adult beverages (provided by MCCF) as we wish one of our most veteran members happy trails as he leaves us for sunny San Diego.

We will do an additional benchmark Saturday next weekend.

WOD
Front Squat 1-1-1-1-1-1-1

Cooldown
Five rounds for time:
20 Ball slams
20 Mountain climbers

Death by pull-up

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed to comments.

Group WOD

Warm up
2 min handstand hold
10 min in a full Squat (Mobilty exercise)

Group WOD
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

*Alternate left and right side swings after each interval.
*The round with the smallest amount completed is your score.
Post number to comments:

Group WOD

10x Front squat, push press, thruster 115/75
2x pull-up, box jump, burpee
8x Front squat, push press, thruster,
4x Pull-up, box jump, burpee
6x Front squat, push press, thruster
6x Pull-up, box jump, burpee
4x Front squat, push press, thruster
8x Pull-up, box jump, burpee
2x Front squat, push press, thruster
10x Pull-up, box jump, burpee

Post times to comments:
Good to see the crew from Stay Strong CrossFit who stopped in for a WOD today.

Presque Isle, Marquette

Saw this t-shirt on Facebook…

Warm up
Dynamic

Group WOD
800 meter repeats X 4
Rest as needed between runs
Post times to comments:

Had a little mix up with the programming so today and tomorrow these are your WODs. What ever you don’t do today you will do tomorrow.

WOD#1
Deadlift 5-5-5-5-5

WOD#2

Post loads and times to comments:
Check the blog we will be adding pictures for each day.