CrossFit WOD
Teams of Three
Three Rounds:
– 500m Row
– 400m Run
– Rest
Month: March 2014
Skill – 10:00
– Rope Climb
CrossFit WOD
For Time:
– 21 SDLHP (75#/55#)
– 21 Burpee
– 15 SDLHP (105#/75#)
– 15 Burpee
– 9 SDLHP (135#/95#)
– 9 Burpee
CrossFit WOD
Three Rounds:
– 1:00 Wall Ball
– 1:00 Pushups
– 1:00 Squat Thrusts
– 1:00 Jump Rope
– 1:00 Rest
CrossFit WOD
Open WOD 14.3
EMOM – 16:00
– Odd: 5 Front Squats
– Even: 5 C2B Pullup
Categories
2014-03-15
Good luck to Tara and everyone running in the Centerpoint Half on Saturday!
8:00 ~ 10:00 a.m.
Open WOD 14.3
CrossFit Montgomery is a validating affiliate and will host the 2014 Reebok CrossFit Games Open WOD each Saturday at 8 a.m. Cost for non-members: $20. If you are registered and would like us to validate your WOD, read the REGISTERED ATHLETES section on our CrossFit Games page and contact us at 1-877-907-4141 or info@crossfitmontgomery.com for more information.
9:00 ~ 10:00 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.
10:00 ~ 11:00 a.m.
Group WOD with Team Red, White, and Blue
Those who want to try out CrossFit for the first time get to WOD for free! Sign up for our free class now. Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for military) drop-in fee to WOD.
CrossFit WOD
1RM – 15:00
– Power Snatch
For Time:
– 1 to 10 Box Jump (24″/20″)
– 10 to 1 Push Press (95#/75#)
CrossFit WOD
Total Time:
1a. 800m Run
– 2:00 Rest
1b. Five Rounds:
– 6 Burpees
– 8 Ring Dips
– 10 Jumping Squats
– 2:00 Rest
1c. 800m Run
– 2:00 Rest
1d. Five Rounds:
– 6 Burpees
– 8 Hand Release Pushups
– 10 Jumping Lunges (total)
CrossFit WOD
Ladder – 8:00
– 10 KB Swings
– 1, 2, 3… Strict Pullups
Ladder – 8:00
– 10 KB Swings
– 1, 2, 3… Kipping Pullups
No Rest between ladders. Running clock for 16:00.
CrossFit WOD
Skill – 10:00
– Split Jerk
3RM – 12:00
– Strict Press
AMRAP – 10:00
– :30 Left Plank
– :30 Right Plank
CrossFit WOD
3RM – 15:00
– OH Squat
AMRAP – 15:00
– 30 Double Unders
– 150′ Bear Crawl