CrossFit WOD
Weighted Pullup
2-2-2-2-2-2-2
20 KB Swings OTM for 10
Month: December 2011
CrossFit WOD
Oly The Bear
Seven Rounds of Seven:
– Squat Clean
– Push Jerk
– Front Squat
– Push Jerk
Endurance WOD
1. Two to Six Rounds
– 200m Run
– 1:00 Recovery
*Hold within 2-3 seconds
2. Two to Six Rounds
– 400m Run
– 1:30 Recovery
*Hold within 3-5 seconds
Mobility WOD
CrossFit WOD
AMRAP – 12 Minutes:
– 250m Row
– 25 Situps
– 25 Box Jumps
CrossFit WOD
Four Rounds for Reps:
– Pullups 1 Minute
– Pushups 1 Minute
– Air Squats 1 Minute
– Rest 1 Minute
Endurance WOD
Two to Six Rounds:
– 4 Minute Run
– 3 Minute Recovery
Mobility WOD
CrossFit WOD
Deadlift:
1-1-1-1-1-1-1 Reps
AMRAP – 5 minutes:
– 5 Ring Dips
– 5 Ring Rows
– 10 Clean, Catch, Squat (24/16)
Daily WOD
Ten Rounds :
– 3 Power Cleans (70%)
– 3 Bar Facing Burpees
Mobility WOD
Daily WOD
“Monte’s Mountain”
1 to 10 to 1 Pyramid:
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
*Work your way up the ladder. If you fail and have to put the kettlebell down you have reached your last round. Complete the reps for that round and then work your way back down to one rep.
Endurance WOD
Two to Six Rounds:
– 1000m Run
– 3 Minute Recovery
*Hold 3 to 5 seconds.
CrossFit Montgomery is hosting a CrossFit Movement and Mobility Trainer Course with Kelly Starrett on Sunday, May 20, 2012. Cost: $299
Register online at www.regonline.com/MobMontgomeryALMay2012 and take your first step to becoming a member of Starrett’s tribe of Supple Leopards – balanced, un-adhesed, optimally functional, mobile beings that can handle the physical stresses of daily life.
CrossFit Movement and Mobility Trainer Course
This one-day seminar is a performance oriented workshop for athletes and coaches wishing to develop effective mobility and flexibility strategies, improve ideal athlete positioning and movement set-up, and implement whole-body maintenance practices. Attendees will understand how to improve force production, increase work outputs, avoid common and preventable movement dysfunction and injury, and understand how to address simple performance related myo-fascial and joint mobility issues. Learn more about this specialty certification and others at CrossFit.com.
Coach Kelly Starrett
Coach Kelly Starrett received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. Before starting his own physical therapy practice at San Francisco CrossFit, one of the first 50 CrossFit affiliates, he practiced performance-based physical therapy at the world-renowned Stone Clinic. In his current practice, Kelly continues to focus on performance-based Orthopedic Sports Medicine with an emphasis on returning athletes to elite level sport and performance. His clients see exceptional results from his progressive blend of manual physical therapy and strength training.
Since 2009, Kelly has been traveling the country teaching his “Movement, Mobility & Maintenance Course” in an effort to spread his message that good mobility and proper movement are the keys to good performance and that all humans should be able to perform this basic maintenance on themselves.
Kelly, A.K.A. “K-Star” in the CrossFit community, is most recently known for his Mobility WOD (MWOD) program. He began posting a daily mobility WOD (workout of the day) in August 2010. We incorporate K-Star’s programming on a daily basis at The Boneyard, our CF box, and we think you should too!
To learn more about Kelly and the MWOD, visit www.mobilitywod.com, follow Kelly Starrett@mobilitywod on Twitter, “like” Mobility WOD on Facebook, or subscribe to San Francisco CrossFit on YouTube.
Daily WOD
Press
3-3-3-3-3
AMRAP – 10 Minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Mobility WOD
Categories
CFMGM Endurance Team
Is your New Year’s Resolution to increase your endurance or related to running somehow? A new Endurance class begins Saturday, January 14.
The Endurance program is an ongoing program. We recommend you participate in the program for three to six months for optimal training. Contact us if you are interested in joining our next endurance introduction class.
Know how to run? Most people think that running is easy and the simplest form of exercise. All you have to do is “go run,” right? ….But then why is it so hard?
Just like CrossFit, running is a skill that requires intelligent training. If done incorrectly, your running becomes inefficient, and you become more prone to injury. However, if done correctly, your running becomes effortless!
Have you ever wanted to register for a 5K, 10K, half marathon, full marathon, adventure race, or Ironman, but were too scared you couldn’t make the distance? We are announcing a new program – the CrossFit Montgomery Endurance Team. The Endurance Team will take your running to the next level.
Learn running technique and drills, and properly supplement your CrossFit WODs three days a week – Saturdays at 9:00 a.m., and Tuesdays and Thursdays at 11:15 a.m. or 5:30 p.m.
As of now, only CrossFit Montgomery members may join the team. Monthly rate: $30 (includes a CrossFit Montgomery Endurance Team shirt).
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