image description

Archive for September, 2014

October 1, WOD

Posted by Jenn on September 30,2014

Anniversary WOD Today is the second year anniversary of CROSSFIT MOST. Thank you to all our members, friends and family for sharing with us and being part of our adventure. Leg Health Strength Session 3×40 Double Unders 90 Sec Rest 3×10 Wall Ball with 90 Sec rest Wod 3 Rounds 400 m Run 12 Power […]

September 30, WOD

Posted by Jenn on September 29,2014

Shoulder Mobility Strength Session 3×8 Ring Dips Behind the Neck Press Evil Wheels Wod 12 Min EMOM of Over Head Squat starting with 5 Over Head Squat and adding one each Minute. If you fail to complete the number in the minute go back to the previous number.  

September 29, WOD

Posted by Jenn on September 28,2014

Ankle Mobility Strength Session 3 Intervals 250 M row with 20 Sec Rest 3×6 Front Squats with a 2 Sec Pause GHD Sit Ups Wod 4 Intervals 1 Lap 6 OHP 60 Sec Rest Coach Swagar’s Quote of the day: “Live as if you were to die tomorrow. Learn as if you were to live […]

September 28, WOD

Posted by Jenn on September 27,2014

Sunday Fun Day with Coach BELL.

September 27, WOD

Posted by Jenn on September 26,2014

Chest/Trap Health Skills Session ButterFly Tech Donkey Kicks Cart Wheels Wod 12 Min Amrap 12 Pistols (Alternating legs) 6 Power Cleans 3 Muscle Ups Coach Swagar’s Quote of the day: “If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” John Quincy Adams

September 26, WOD

Posted by Jenn on September 25,2014

Leg Health Strength Session 3×10 Bench Press Max Planche Prone Trap Raise Wod 10-8-6-4-2 Push Press 9-7-5-3-1 Burpees Coach Swagar’s Quote of the day: “I think anything is possible if you have the mindset and the will and desire to do it and put the time in.”Roger Clemens

September 25, WOD

Posted by Jenn on September 24,2014

Arm/Shoulder Health Strength Session 3×10 Side Lunges D-Ball Slams 1 ¬†Uphill Farmer Carry Wod 4 Rounds 15 Over head Squats 10 Sit Ups 5 Push Jerks      

September 24, WOD

Posted by Jenn on September 23,2014

Lat Health Skills Session 15 Min Clean Tech Wod 3 Rounds 4 Cleans 8 Burpee Box Jumps 4 Front Squats 8 Box Jumps Coach Swagar’s Quote of the day:”Human behaviour flows from three main sources: desire, emotion, and knowledge.”Plato

September 23, WOD

Posted by Jenn on September 22,2014

Hamstring Health Strength Session 3×10 Bent Over Dumb Bell Rows T2B Dumb Bell Snatch Wod Fran 21-15-9 Thrusters 95/65 Pull Ups Coach Swagar’s Quote of the day:”The starting point of all achievement is desire.”Napoleon Hill

September 22, WOD

Posted by Jenn on September 21,2014

Hip Mobility Strength Session 3x 20 M Sled Push 250 M Sprint 20 Hollow Rocks Wod¬† 5 x 5 Dead Lifts with 30 Sec Rest 2 Min Rest 5 Min Amrap 20 Kettle Bell Swings 20 Kettle Bell Lunges Coach Swagar’s Quote of the day:”A creative man is motivated by the desire to achieve, not […]