Month: September 2012

Categories
CrossFit Endurance Foundations Public Safety WOD Workouts

2012-09-08

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.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.

9:00 ~ 11:00 a.m.
Foundations Class
A new Foundations class begins. Please contact us if you or someone you know is interested in getting started.

Categories
CrossFit Workouts

2012-09-07

CrossFit WOD
2k Row

and

Death by
– Pullup

or

EMOM – 15:00
– 1 Power Clean
– 1 Front Squat
– 1 Thruster

Categories
CrossFit Endurance Workouts

2012-09-06

CrossFit WOD
Four Rounds:
– 12 Push Press (115#/75#)
– 12 Box Jumps (24″/20″)
– 2:00 Rest

or

Four Rounds
– 12 Deadlift (185/135#)
– 12 Burpee
– 2:00 Rest

Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 3:00 Rest
*Hold within 3 to 5 seconds.

Categories
CrossFit Workouts

2012-09-05

CrossFit WOD
3k Run

and

Death by
– Pushups (start @ 5)

or

2k Row

and

Death by
– Pullups

Categories
CrossFit Endurance Workouts

2012-09-04

CrossFit WOD
Four Rounds:
– 12 Deadlifts (185/135#)
– 12 Burpee
– 2:00 Rest

or

Four Rounds:
– 12 Push Press (115#/75#)
– 12 Box Jumps (24″/20″)
– 2:00 Rest

Endurance WOD
Three Rounds:
– 100m Run/125m Row
– 200m Run/250m Row
– 400m Run/500m Row
*Equal rest.

Categories
CrossFit Workouts

2012-09-03

CrossFit WOD
3k Run

3:00 Rest

Death by
– Pushup (start @ 5)