CrossFit WOD
AMRAP – 12 Minutes:
– 5 KB Swings (One Arm)
– 5 KB Cleans (One Arm)
– 5 KB Push Jerks (One Arm)
Endurance WOD
Six Rounds
– 600m Run
– 90 Seconds Recovery
*Hold all splits within 3 to 5 seconds.
Six Rounds
– 750m Row
– 90 Second Recovery
*Hold all splits within 3 to 5 seconds.
CrossFit WOD
Deadlift
5-5-5-5-5
For Time:
– 1k Row
– 40 Pistols (Alternating)
– 20 Power Cleans (185/105)
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 ~ 12:00 a.m.
New Foundations Class Begins
A new Foundations class starts. Please contact us if you or someone you know is interested in getting started.
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
AMRAP – 12:00
– 2 Snatches
– 6 Barbell Burpees
Mobility WOD
CrossFit WOD
For time:
– 30 Back Squats @ Body Weight
– Run 1 mile
Endurance WOD
Run
Four Rounds:
– 1200m Run
– 3:00 Recovery
Hold all splits within 3 to 5 seconds.
Row
Four Rounds:
– 1500m Row
– 3:00 Recovery
Hold all splits within 3 to 5 seconds.
CrossFit WOD
Thick Bar Deadlift
1-1-1-1-1 (Double Overhand Grip)
For Time:
– 10-8-6-4-2 Thick Bar Deadlifts (205#/135#)
– 10 Pulls on Rower
*Record total time and total meters.
CrossFit WOD
Press\Push Press
Three Rounds
– 3 Presses
– 3 Push Presses
*Same bar/weight no rest between movements. Increase weight.
Tabatas
– Situps
– Air Squats
– Pullups
Endurance WOD
Run
Eight Rounds:
– 200m Run
Hold all splits within 2 to 3 seconds, rest 2:00
Row
Eight Rounds:
– 250m TT
– 4:00 Rest
CrossFit WOD
Front Squat
1-1-1-1-1
AMRAP – 5:00
– 5 Burpees
– 7 Pushups
– 9 Box Jumps
For Time:
– Run 5K
CrossFit Montgomery will not have any classes on Friday and Saturday because we will be preparing for Pound For Pound on Friday and hosting the event at the Riverfront on Saturday. Pound For Pound is free to the public! Join us Saturday, May 12 at Riverfront Park in downtown Montgomery between 7 a.m. and 7:30 p.m. to see 335 athletes from 50+ CrossFit affiliates in 9 states doing three to five workouts throughout the day. To receive updates, visit the Pound For Pound website or “like” Pound For Pound on Facebook.