UGS WOD
Five Rounds:
1a. 100′ Tire Drag
Three Rounds
2a. 10 Tactical Lunges
2b. 10 Suitcase Deadlifts
Two Rounds
3a. Pancake Stretch (1 minute)
3b. Pike Stretch (1 minute)
3c. Couch Stretch (1 minute each leg)
Endurance WOD
Two to Four Rounds:
– 1 Mile Run
– 5 Minute Recovery
*Hold intervals within 5 to 10 seconds.
Mobility WOD
CrossFit WOD
“Elizabeth”
21-15-9:
– Power Clean (135#/95#)
– Ring Dips
Rope Climb: Skills and Strength
CrossFit WOD
Jerk
5 x 3 @ 75%
Tabatas
– Mountain Climbers (8 x 20/10)
– Situps (8 x 20/10)
Endurance WOD
Three to Seven Rounds:
– 400m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds
CrossFit WOD
Front Squat
5 x 3 @ 75%
“Kelly” lite:
Five Rounds
– 400m Run
– 20 Box Jumps
– 20 Wall Balls
Mobility WOD
Saturday Schedule
9:00 ~ 10:00 a.m.
ENDURANCE TEAM MEET
Current members meet with Coach Nate at Swayback Trail in Wetumpka and a new class begins with Coach David at The Boneyard. The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>>
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 either have a WOD that you can do or you can do a WOD that you missed this week.
CrossFit WOD
5-10-15-10-5 Reps for Time:
– SDHP (95#/65#)
– Hang Squat Clean (95#/65#)
Mobility WOD
Rope Climb
CrossFit WOD
Press
5 x 5 @ 65%
Three rounds for time of:
– 10 Push Press (95#/65#)
– 30 Double Unders
Endurance WOD
Six to Twelve:
– 300m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds.
CrossFit WOD
“Angie”
-100 Pullups
-100 Pushups
-100 Situps
-100 Air Squats
Mobility WOD
Underground Strength
Five Rounds
1a. 5 Sumo Deadlifts
Three Rounds
2a. 10 Slam Balls
2b. 10 High Box Jumps
Three Rounds
3a. 15 Weighted Situps
3b. 150′ Farmers Walk
Endurance WOD
Three to Six Rounds:
– 1200m Run
– 2 to 3 Minutes Recovery
*Hold 3 to 5 seconds.
Rope Climb
Join the CrossFit Montgomery Competition Team if you are interested in competing in a CrossFit competition in 2013 and would like to work on your strengths and weaknesses. Cost: FREE!
Team members needing to work on endurance may be interested in joining our Endurance Team. If you are interested in joining the Competition Team, email us at [email protected] or talk to Coach David.