Daily WOD
Overhead Squat
3-3-3-3-3 Reps
5 to 1 Reps:
– Turkish Getups (right)
– Turkish Getups (left)
– Windmill (right)
– Windmill (left)
Mobility WOD
Month: November 2011
Categories
2011-11-05 Saturday Schedule
9:00 a.m. – noon
OPEN GYM
Current Members 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.
9:00 – 10:00 a.m.
ENDURANCE TEAM MEET
Current members meet with Coach Mike & a new class begins with Coach Nate.
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more >>
Daily WOD
Twelve Rounds:
– 2 Deadlift OTM (70%)
“Karen”
– 150 Wall Balls (20#/14#)
Mobility WOD
Daily WOD
Long “Christy”:
21-15-9 Reps:
– 800m Run
– KB Swings
– Pullups
– Box Jumps
Endurance WOD
90 Second Ladder:
– 90s on, 1min off
– 90s on, 45s off
– 90s on, 30s off
– 90s on, 15s off
– 90s on, 30s off
– 90s on, 45s off
– 90s
All out efforts and cover as much distance as possible.
Mobility WOD
Foam roll your legs for a total of eight minutes (four minutes per leg). Work the IT band (side of leg from hip to knee), quads (front of the leg), and hip flexors (front of the hip). Add knee flexion (bend and straighten the knee) while rolling the IT band and quads.
Categories
2011-11-02 WOD
Daily WOD
Twelve Rounds
– 2 Back Squats OTM (65%)
– Max Burpees
Mobility WOD