CrossFit WOD
“The Chief”
Five 3:00 AMRAPS w/ 1:00 Rest:
– 3 Power Cleans (135#/95#)
– 6 Pushups
– 9 Air Squats
Endurance WOD
Run/Row
– 5:00 on
– 2:30 off
– 6:00 on
– 3:00 off
– 7:00 on
Month: October 2012
Happy Birthday to The Boneyard!!! CrossFit Montgomery is celebrating its three-year anniversary today!
CrossFit WOD
AMRAP – 12:00 w/ 1k Row Buy-In
– 10 KB Swings (24kg/16kg)
– 20 Mountain Climbers (each leg)
CrossFit WOD
Push Press
3-2-1-3-2-1
10 to 5 Reps for Time:
– Push Presses (60-65% of 1 Rep)
– C2B Pullups
Endurance WOD
Run/Row
– 6:00 of 100m sprints on 0:30
– 3:00 Rest
– 4:00 of 100m sprints on 0:30
– 2:00 Rest
– 2:00 of 100m sprints on 0:30
CrossFit WOD
Partner WOD (split the work)
– 100 Lunges (total)
– 100 KB SDLHPs
– 100 V-Ups
– 100 Box Jumps (24″/20″)
Categories
2012-10-27
Congrats and best wishes to members Evey Bell and Matt Owen who are getting married Saturday!
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
9:00 ~ 10:00 a.m.
Group WOD
10:00 ~ 12:00 a.m.
Foundations Class
A new Foundations class begins. Please contact us if you or someone you know is interested in getting started.
CrossFit WOD
Five Rounds:
– 10 KB Swing (32kg/20kg)
– 400m Run
– 3:00 Active Rest
CrossFit WOD
Front Squat w/ 3:00 Rest
5-4-3-2-1
AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Five Rounds:
– 400m Run/500m Row
– 1:00 Rest
*Run/Row 2 to 3 seconds faster than last week.
CrossFit WOD
10-8-6-4-2 Reps of:
– Standing Press @ 12X2
– Strict Pullups @ 21X1
– 2:00 Rest
Plank Holds
– Accumulate 6:00
CrossFit WOD
Seven Rounds:
– 5 Hang Power Cleans
– 7 Ring Dips
– 9 Box Jumps
– 2:00 Rest
Endurance WOD
Three Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Run/Row 2-3 seconds faster than last week.
CrossFit WOD
50-40-30-20-10 Reps for Time:
– Double Unders
– Situps
– Lunges (total)
Scaling Options: Leave out round of 50 reps. Perform three singles for each double under.