CrossFit WOD
Power Cleans
3-2-1-2-1 w/ 2:00 Rest
Five Rounds
– 2 Clean Grip Deadlift @ 120% of 1RM Power Clean
– 10 Box Jumps
– 2:00 Rest
AMRAP – 3:00
– Double Unders
Month: November 2012
Good luck to those running the Turkey Burner 5K! Coach Mike (wearing his white CFM Endurance shirt) will meet everyone near packet pick-up around 7:30 a.m. for a group picture.
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
CrossFit WOD
“Barbara”
Five Rounds
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 3:00 Rest
CrossFit WOD
EMOM – 8:00
– 3 Hang Power Snatches
Ten Rounds w/ Partner
– 250m Rows
– :30 Rest
Endurance WOD
Three Rounds:
– 200m Run/250m Row
– 400m Run/500m Row
– 600m Run/750m Row
*Equal rest. Wear a 20# vest.
CrossFit WOD
EMOM – 8:00
– 4 HSPU/4 Standing Presses
Partner Ladder for Time:
– 10 KB Swings
– 1 to 10 Burpees
*Partner A and B does 10 KB Swings and 1 Burpee. Partner A and B does 10KB Swings and 2 burpees, etc. KB cannot touch the ground. 10 Extra burpees per partner each time the KB touches the ground.
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 4 Front Squats @ 22X1
– Max Strict Pullups
AMRAP – 8:00
– 6 OH Lunges (each)
– 8 Weighted Situps
– 10 Pushups
Endurance WOD
Run
Six Rounds
– 150m Shuttle Sprint on 2:00s
Row
Eight Rounds
– 250m
– 1:00 Rest
*Hold splits within 2 to 3 seconds.
CrossFit WOD
“Boneyard Baseline”
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
In observance of Veterans Day and in honor of our military we will do “Lumberjack 20.”
Note: The Boneyard will be closed for morning classes on Monday. We will have the 11:15 a.m., 5 and 6 p.m. classes as usual.
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 – “Lumberjack 20” Honoring Ft. Hood
– 20 Deadlifts (275#/185#) / Run 400m
– 20 KB swings (2 pood) / Run 400m
– 20 Overhead Squats (115#/75#) / Run 400m
– 20 Burpees / Run 400m
– 20 Pullups (Chest to Bar) / Run 400m
– 20 Box Jumps (24″) / Run 400m
– 20 KB Clean Catch Squats (32kg/24kg) / Run 400m
*We can modify where necessary. For this workout, you can complete it on your own or with a partner. If you do it with a partner, you need to do your runs together and your partner will hold a wall sit while you do your work. Kettlebell clean catch squats are replacing dumbell squat cleans because ”we love them ‘bells.”
On Nov. 5, 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
CrossFit WOD
Overhead Squats
5-3-2-5-3-2 w/ 2:00 Rest
AMRAP – 10:00
– 5 Ring Dips
– 5 Hang Power Cleans
– 25 Double Unders
Categories
CROSSFIT KIDS
CrossFit Montgomery offers the following classes for kids:
- Preschoolers (ages 3-5) – Mondays 5:00-5:30 p.m.
Cost: $25 for members, $40 for non-members - Kids (ages 5-12) – Mondays and Wednesdays 5:00-5:45 p.m.
Cost: $25 for members, $40 for non-members – 1x week
$50 for members, $80 for non-members – 2X week - Teens (ages 12-18) – Mondays, Wednesdays, Fridays 6:00-7:00 p.m.
Cost: $50 for members, $80 for non-members – 2x week
$75 for members, $120 for non-members – 3X week
WHAT IS CROSSFIT KIDS?
CrossFit Kids is a strength and conditioning program that is specifically designed for children and teenagers and aimed to help them develop a lifelong love of fitness. CrossFit Kids is not simply a scaled down version of CrossFit. It is entirely, absolutely CrossFit geared and designed for a special population and the specific needs of that population.
*CrossFit Montgomery utilizes the CrossFit Kids certified lesson plans for all classes/age groups: Pre-School, Pre-Teens and Teens. All of the movements are taught safely and effectively under the close supervision of thoroughly trained CrossFit Kids trainers Jennie Sumner (co-owner of CrossFit Montgomery) and Andrea Searor (co-owner of CrossFit Apeiron).