Month: June 2012

Categories
Community CrossFit Endurance Events Public Safety WOD Workouts

2012-06-09

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>>

9:00 ~ 10:00 a.m.
Public Safety Personnel
CrossFit Montgomery offers affordable CrossFit training to Montgomery’s Public Safety Personnel. Learn more>>

10:00 & 11:00 a.m.
CrossFit For Hope Fundraiser WOD
Join our team and/or donate to St. Jude’s Hospital.

“Hope”
Three Rounds for Reps:
– Burpees in 1 Minute
– Power Snatches in 1 Minute (75#/55#)
– Box Jumps in 1 Minute (24″)
– Thrusters in 1 Minute (75#/55#)
– C2B Pullups in 1 Minute
– 1 Minute Rest

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Categories
CrossFit Workouts

2012-06-08

CrossFit WOD
“Hope”
Three Rounds for Reps:
– Burpees in 1 Minute
– Power Snatches in 1 Minute (75#/55#)
– Box Jumps in 1 Minute (24″)
– Thrusters in 1 Minute (75#/55#)
– C2B Pullups in 1 Minute
– 1 Minute Rest

Categories
Workouts

2012-06-07

CrossFit WOD
“Elizabeth”
21-15-9:
– Power Clean (135#/95#)
– Ring Dips

Mobility WOD

Endurance WOD
Four Rounds:
– 1200m Run/1500m Row
– 2:00 Rest
*Deviate no more than +/- 3-5 seconds.

Categories
CrossFit Workouts

2012-06-06

CrossFit WOD
Five Rounds
1a. Axle Deadlift 10-8-6-4-2 (275#/165#)
1b. 100m Sprint
*Active Recovery: Perform each round as fast as possible. Walk back is your rest. As soon as your return to your bar start the next round.

Four Rounds
2a. 8 High Box Jumps
2b. 1 Rope Climb (Arms only if possible)

AMRAP – 3:00
– 5 Air Squats
– 5 Mountain Climbers
– 5 Pushups

Categories
CrossFit Endurance Mobility Workouts

2012-06-05

CrossFit WOD
“Fran”
21-15-9:
– Thruster (95#/65#)
– Pullup (C2B)

Mobility WOD

Endurance WOD
Three Rounds:
– 100m Run/125m Row
– Equal Rest
– 200m Run/250m Row
– Equal Rest
– 300m Run/500m Row
– Equal Rest

Categories
CrossFit Workouts

2012-06-04

CrossFit WOD
Squat Clean
1-1-1-1-1

For Time:
– 2k Row

Categories
CrossFit Endurance Foundations Workouts

2012-06-02

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>>

9:00 ~ 10:00 a.m.
Public Safety Personnel
CrossFit Montgomery offers affordable CrossFit training to Montgomery’s Public Safety Personnel. Learn more>>

9:00 ~ 11:00 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!