Month: October 2012

CrossFit Workouts

2012-10-10

Post author By CrossFitMGM
Post date October 9, 2012

CrossFit WOD
“Tabata Something Else”
– Pullups x 8
– Pushups x 8
– Situps x 8
– Air Squats x 8

Tags Pullup, Pushup, Situp, Squat, Tabata Something Else

CrossFit Endurance Workouts

2012-10-09

Post author By CrossFitMGM
Post date October 8, 2012

CrossFit WOD
Four Rounds
– 1.1.1.1 Clean and Jerk
– 10 Russian KB Swings
– 200m Run
– 2:00 Rest

Four Rounds
– 1.1.1.1 Power Clean
– 10 Burpees
– 200m Run
– 3:00 Rest

Endurance WOD
Two Rounds:
– 600m Run/750m Row
– 800m Run/1000m Row
– 1000m Run/1200m Row

Tags Burpee, Clean, Jerk, KB Swing, Run

CrossFit Workouts

2012-10-08

Post author By CrossFitMGM
Post date October 7, 2012

CrossFit WOD
Four Rounds
– Max Strict Pullups w/ Mix Grip @ 21X0
– Max Hollow Rocks
– 2:00 Rest

For Time w/ Partner
– 30 Ring Rows (each partner)
– 60 OH Lunges (each partner)
– 120 Double Unders (each partner)
Note: Only one partner working at a time.

Tags Double Under, Hollow Rock, Lunge, Pullup, Ring Row

CrossFit Endurance Events Foundations Public Safety WOD Workouts

2012-10-06

Post author By CrossFitMGM
Post date October 5, 2012

Good luck to Team CrossFit Montgomery (Cory, Steve and Coaches David and Mike), Adam, Alex, Amy, Anna, Kyle, Melissa, and everyone else running in the Montgomery Half Marathon Relay!

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.