CrossFit WOD
Skill Practice
– Muscle Up
Five Rounds
– 12 Overhead Squats (95#/65#)
– 12 Ring Dips
Endurance WOD
Three Rounds
– 800m Run/1000m Row
– 1:00 Rest
Hold within 3 to 5 seconds.
Month: September 2012
CrossFit WOD
Five Rounds
– 5 Weighted Step Ups (each leg)
– 10 Box Jumps (24″/20″)
– 200m Run
– 3:00 Rest
CrossFit WOD
Five Rounds
– 3 Push Press
– Max Strict Pullups
– 2:00 Rest
21-15-9
– KB Snatch (each arm)
– Mountain Climbers (each leg)
Endurance WOD
Tabata Run/Tabata Row
Eight Rounds
– :20 Work
– :10 Reast
CrossFit WOD
Partner WOD (Follow the Leader)
AMRAP – 15:00
– 3 Power Cleans (135#/95#)
– 6 Pushups (Hand release)
– 250m Row
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 ~ 10:00 a.m.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.
9:00 ~ 10:00 a.m.
“9-11 THROWDOWN” ~ A One-Round 9 Movement 11 Rep Chipper
Buy-In & Cash-Out: 2,001m Row (representing the year of the 9-11 attacks)
….then 11 reps of the following:
- 36/24″ box jumps
- 125/85# thrusters (deaths @ pentagon)
- burpee chest-to-bar pullups
- 175/120# power cleans (AA Flight #175 (south tower))
- handstand pushups
- 2 pood/1.5 pood swings
- toes to bar
- 170/120# deadlifts (Flight 77 and Flight 93)
- 110/75# push jerks (number of floors in each tower)
We can scale and modify where needed. There is an option to partner up and split the work.
Categories
2012-09-14
CrossFit WOD
Five Rounds:
– 5 KB Alternating Presses
– Max Strict Pullups
– 2:00 Rest
Four Rounds:
– 10 Weighted OH Lunges (total)
– Max Double Unders
– 2:00 Rest
Three Rounds:
– 15 Ball Slams
– Max Plank Hold
– 2:00 Rest
CrossFit WOD
Five Rounds
– 3 Front Squat @ 30X1
– 5 Pullups
– 10 Pushups
– 15 Situps
– 3:00 Rest
Endurance WOD
For Distance
– 1:00 on/1:00 off
– :50 on/1:00 off
– :40 on/1:00 off
– :30 on/1:00 off
– :20 on/1:00 off
– :10 on
CrossFit WOD
For Time:
– 500m Row
+
Six Rounds:
– 10 KB Swings
– 10 Burpees
CrossFit WOD
EMOM – 15:00
– 1 Power Snatch
– 1 Overhead Squat
Endurance WOD
Three Rounds
– 800m Run/1000m Row
– 2:00 Rest
Hold within 3 to 5 seconds.
CrossFit WOD
Buddy Boneyard Baseline (Partner A/Partner B)
For Time:
– 50 Air Squats/400m Run
– 400m Run/50 Air Squats
– 40 Situps/400m Run
– 400m Run/40 Situps
– 30 Pushups/400m Run
– 400m/30 Pushups
– 20 Pullups/400m Run
– 400m Run/20 Pullups
– 10 Burpess/400m Run
– 400m Run/10 Burpess
*Both partners must complete their work before moving on.