SATURDAY SCHEDULE
9:00 ~ 10:00 a.m.
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.
9:00 ~ 10:00 a.m.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>>
10:00 & 11:00 a.m.
Group WOD
Come in at 10 or 11 and we’ll have a group WOD for you!
CrossFit WOD
Kipping Pullup Practice
AMRAP – 12 Minutes:
– 3 Clean and Jerk – 135#/95#
– 6 Toes to Bar
– 9 Wall Balls – 20/14# @ 10’/9′
Mobility WOD
Part One
AMRAP – 2:00
– Air Squats
Part Two
AMRAP – 3:00
– Situps
Part Three
AMDAP – 4:00
– Run
CrossFit WOD
EMOM – 10:00
– 100m sprint
AMRAP – 6:00
– 10 Burpees
– 10 KB Swings (24kg/16kg)
Endurance WOD
Nine to Twelve Rounds:
– 1:00 Run
– 1:00 Rest
CrossFit WOD
Three Rounds for Time:
– 50 Double Unders
– 15 Thrusters (95/65#)
– 15 Sumo Deadlift High Pulls (95/65#)
– Rest 1:00 between rounds
Mobility WOD
Ten Minute Squat Test
Underground Strength
Four Rounds
1a. 5 Sumo Deadlifts
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Knees to Elbows
Endurance WOD
Three Rounds:
– 200m Run
– Equal Rest
– 400m Run
– Equal Rest
– 600m Run
– Equal Rest
AMRAP – 12:00
– 200m Run
– 15 Hand Release Pushups
CrossFit WOD
“Nancy”
Five Rounds:
– 400m Run
– 15 OHS (95#/65#)
Mobility WOD
SATURDAY SCHEDULE
NOTE: We are going to a limited schedule in the evenings Monday through Friday only next week because of Spring Break. The evening class times will be 5 & 6. Endurance will not be affected. Please spread the word! We hope you have a fun and safe weekend and Spring Break!
9:00 ~ 10:00 a.m.
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.
9:00 ~ 10:00 a.m.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>>
10:00 & 11:00 a.m.
Group WOD = Open WOD 12.5
We are hosting the Open WODs every Saturday at 10 a.m. and 11 a.m. unless otherwise noted. Register athletes: read this.
AMRAP 10:00:
– 10 Box Jumps (24/20″)
– 10 Burpees
– 10 DB Thruster