CrossFit WOD
Jerk
5 x 5 @ 65%
For Time:
– 30 Calories Rower
– 30 Ring Dips
– 30 Wall Balls
Endurance WOD
Four to Six Rounds:
– 400m Run
– 1:00 Recovery
*Hold within 2 to 3 seconds.
Month: March 2012
CrossFit WOD
Front Squat
– 5 x 5 @ 65% of 1RM
Finisher
– Death by Burpees
Mobility WOD
Categories
Day Three – Part B
As Much Distance as Possible (AMDAP) – 5:00:
-Run
SATURDAY SCHEDULE
SPARTAN SPRINT
CrossFit Montgomery has a team racing at the Spartan Sprint in Conyers, Georgia. Members Brandon, Craig, Katechis, Kyle, Mary, Susan, Tosh, and coaches David, Greg C. and Nate are competing. Wish them luck!
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 Team Meet
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>> The CFMGM Endurance Team is encouraged to register and race in the Centerpoint Half/5K next Saturday, March 17 in Prattville.
10:00 & 11:00 a.m.
Group WOD = Open WOD 12.3
We are hosting the Open WODs every Saturday at 10 a.m. and 11 a.m. unless otherwise noted. Register athletes: read this.
Categories
Day Two – Part B
Three Rounds:
25 Dumbbell Squats
25 Burpees
Categories
Day One – Part B
Part One
Three Rounds:
– 21 Box Jumps
– Max Pushups
– 3:00 Active Recovery
Part Two
Three Rounds:
– :30 Max Effort Run
– 1:30 Rest
CrossFit WOD
Five Rounds for Load:
– 2 Hang Snatch
– 2 Hang Squat Snatch
– 2 Power Snatch
– 2 Squat Snatch
Same weight for each movement. Increase weight each round.
Mobility WOD
CrossFit WOD
Press
1-1-1-1-1-1-1
Tabata
– Rower
5:00 Rest
– Double Unders
Endurance WOD
Six to Ten Rounds
– 600m Run
– 2:00 Recovery
*Hold within 2 to 3 seconds.
CrossFit WOD
Baseline 2
– 800m Run
– 50 Air Squats
– 40 Situps
– 30 Pushups
– 20 Pullups
– 10 Burpees
– 800m Run
– 10 Burpees
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
Mobility WOD
Categories
2012-03-06
Underground Strength
Four Rounds
1a. 5 Turkish Getups w/ Right Arm
1b. 5 Turkish Getups w/ Left Arm
Three Rounds
2a. 50′ Overhead Lockout Walk
2b. 50′ Front Rack Walk
2c. 50′ Farmers Lunge
2d. 50′ Farmers Walk
Endurance WOD
Tabata Sprints
– 8 x 20:10