CrossFit Triathlon:
– 3,900 Burpees
– 180,000m Row
– 42,195m Run
Categories
Month: March 2011
For Time:
– 1 Mile Run
– 100 Situps
– 100 KB Swings
– 1 Mile Run
Four Rounds 60/30 (work/rest)
– Box Jumps
– Slam Balls
– Rower
Categories
2011-03-29 WOD
Four Rounds
1a. 5 Push Press
1b. 5 Front Squat
Three Rounds
2a. 7 KB Rows
2b. 7 Pullups
2c. 7 KB Rows
2d. 7 Pullups
AMRAP – 7 Minutes
3a. 7 SDHP
3b. 7 Mountain Climbers
3c. 7 Pushups
Overhead Squat
1-1-1-1-1 reps
Front Squat
1-1-1-1-1 reps
Back Squat
1-1-1-1-1 reps
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.
CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts for week one of the Open. The deadline for the Open WOD for week 1 was extended. We will be validating the Open WOD from 9:00 a.m. until noon. Visit our CrossFit Games page for more information on the 2011 CrossFit Games and registering as an athlete.
CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
– 30 Double-Unders
– 15 Power Snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
“Pick 50”
Three Rounds for time:
– 400m Run
– 50 of your pick
Pick whatever you want. But, choose wisely because once you start you can’t change your mind.
😉
Categories
2011-03-24 WOD
Five Rounds
1a. 10 Zercher Squats
1b. 10 30″ Box Jumps
Three Rounds
2a. 10 KB Step Ups (each)
2b. 20 Double KB Cleans
Three Rounds
3a. 20 Hip Extensions
3b. 20 Twisted Situps
Categories
2011-03-22 WOD
Five Rounds
1a. 8 Double KB Presses
Four Rounds
2a. 8 KB Bench Press
2b. 8 Double KB Rows
AMRAP 5
3a. Max Pushups
AMRAP 5
4a. Max KB Snatches