Four Rounds
1a. 300′ KB Farmer Walks
1b. 6 Weighted Pullups
Four Rounds
2a. 6 Ring Pushups
2b. 6 Ring Rows
Three Rounds
3a. 6 KB Cleans (each)
3b. 6 KB Front Squats
3c. 6 KB Presses
Three Round
4a. 18 Sledge Strikes
4b. 9 GHD Situps
For Time:
– 21 Deadlift (225#/135#)
– 400m Run
– 18 Deadlift (225#/135#)
– 400m Run
– 15 Deadlift (225#/135#)
– 400m Run
– 12 Deadlift (225#/135#)
– 400m Run
Saturday Schedule
9:00 – 10:00 a.m. & 10:30 a.m. – Noon
Members: You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
10:00 -10:30 a.m.
2nd PT & Wellness Seminar with Lane Blondheim
CrossFit Montgomery is pleased to announce our partnership with Lane Blondheim to offer the PT & Wellness Seminar Series. The Seminar Series consists of a monthly Saturday seminar with a question and answer session, discussing various topics, e.g. recovery, nutrition, injury prevention, mobility, etc. Lane Blondheim is the clinical director and physical therapist at Active Health and Rehab, Montgomery’s premiere physical therapy clinic. The seminars are free and open to the public. Invite your family and friends!
10:00 a.m. – Noon
Foundations
Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)
For Time:
– 50 Box Jump (20″)
– 5 Rope Climbs
– 50 KB Swings (24kg)
– 50 Situps
– 50 Cleans (24kg)
– 800m Run
– 1000m Row
Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)
Five Rounds
1a. 6 Zercher Squats
1b. 6 30″ Box Jumps
Three Rounds
2a. 6 KB Step Ups (each)
2b. 12 Double KB Cleans
Three Rounds
3a. 12 Hip Extensions
3b. 12 Twisted Situps
Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)
Clean
3-3-3-3-3-3-3 reps
Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)
Four Rounds
1a. 150′ KB Farmer Walks
1b. 6 Weighted Pullups
Four Rounds
2a. 6 Ring Pushups
2b. 6 Ring Rows
Three Rounds
3a. 6 KB Cleans (each)
3b. 6 KB Front Squats
3c. 6 KB Presses
Three Rounds
4a. 18 Sledge Strikes (each)
4b. 9 GHD Situps
Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)
Ten RFT:
– 4 Thrusters (115/75)
– 8 Burpees
– 12 Air Squats
– 1 Minute Rest
Saturday Schedule
9:00 a.m. – Noon
Members: You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
10:00 a.m. – noon
Foundations