CrossFit WOD
Skill
– Rope Climb
Six Rounds
– 10 Back Squats @ 2010
– 3:00 Rest
Spanish Wrap
Russian Wrap
Month: July 2012
CrossFit WOD
Five Rounds
1a. 1 Thruster
1b. 3:00 Rest
Three Rounds
2a. 3 Front Squats (80% of 1RM Front Squat)
2b. 1:30 Rest
Four Rounds
3a. Max Mixed Grip Pullups @ 30X0
3b. Max HSPU
3c. 1:00 Rest
Endurance WOD
Three Rounds:
– 200m Run/250m Row
– 400m Run/500m Row
– 600m Run/750m Row
*1/1 Work Rest
CrossFit WOD
Partner AMRAP – 10:00
– 100m Run
Rest 4:00
Partner AMRAP – 5:00
– Situps
Rest 2:00
Partner AMRAP – 5:00
– KB Swings
*Only one partner may work at a time. Score for each station will be recorded.
Categories
2012-07-28
8:00 ~ 9:00 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
Group WOD
Come in at 9 and we’ll have a group WOD for you!
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.
CrossFit WOD
“Fight Gone Bad”
Three Rounds:
– 1:00 Wall Ball (20#/14#)
– 1:00 SDLHP (75#/55#)
– 1:00 Box Jumps (20″)
– 1:00 Push Press (75#/55#)
– 1:00 Rower (Calories)
– 1:00 Rest
Mobility WOD
CrossFit WOD
Skill – Muscle Up
– Kipping on Rings
– Progression
EMOM – 10:00:
– 5 Burpees
– Max Strict Pullups
Endurance WOD
Three Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.
CrossFit WOD
AMRAP – 2:00
– Hand Release Pushups
2:00 Rest
AMRAP – 2:00
– KB Swings
2:00 Rest
AMRAP – 2:00
– Double Unders
2:00 Rest
AMRAP 2:00
– Rower (Calories)
CrossFit WOD
Deadlift
4-3-3-2-2-2
*2:00 Rest
Five Rounds:
– 5 Deadlifts (185#/135#)
– 10 Ring Rows
Endurance WOD
Three Rounds:
– 100m Run/125m Row
– 200m Run/250m Row
– 400m Run/500m Row
*Equal Rest
CrossFit WOD
Three Rounds w/ Partner for Total Time:
– P1: 1k Run, P2: Rest
– P1: Rest, P2: 1k Run
Join us at 9 a.m. on Saturday, August 4 as we honor the heroes killed in action August 6, 2011 by completing the “31Heroes” WOD. Join our team and/or donate to the cause (funds for programs that provide support to families of all fallen military heroes—past, present, and future). If you don’t register and come to WOD on Saturday, we are asking that you donate $15.
Try to pick a partner who has similar abilities as you. We will have 6 or 7 pairs WOD’ing at one time. We will have 3 or more heats depending on how many people come. We will be running rain or shine.
Thanks to everyone who has registered and/or donated to this cause! As of Wednesday, we have 14 registrants and we have raised $562.
“31Heroes”
AMRAP 31 Min.
- 8 Thrusters (155#/105#)
- 6 Rope Climbs (15 ft. ascent)
- 11 Box Jumps (30″/24″)
As always, we will scaled and modify the movements where necessary. This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score = Total # of reps.
RSVP on Facebook and check back often as we will provide more updates as we get closer to the event.