Month: June 2014

Main – CrossFit Group

Warm-up

200m Run

Three Rounds
– 5 Lunges (each)
– 5 Ring Rows
– 5 Burpee Broad Jumps

Mobility

Hip mobility. Coach’s choice.

WOD

A: Back Squat (EMOM – 8:00: 3 Reps)

20X1 Temp w/ 60% 1RM

B1: Wall Ball (Max Unbroken x 3)

B2: Pull-ups (Max Unbroken x 3)

Rest 3:00

Main – CrossFit Group

Warm-up

– 500m Row
– 10 Inch Worms

2 x: Warmup #2 (No Measure)

– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings

WOD

A1: Clean Grip Deadlift (1.1.1.1 x 4)

Clean grip deadlift with pronated grip and performed as you would a first pull on a clean.

A2: Hang Power Clean (1.1.1.1 x 4)

Rest 2:00

B: Metcon (Time)

21-18-15-12-9-6 Reps:
– Slam Ball (20#/30#)
– HR Pushup

Announcement
Please logon and update your profile, sign the waiver, and enter payment information. Cash and check are still available forms of payment. You can do all of this on the phone app.

Warm-up
– 100 Single Unders
– Plank Lunge x 8 each side
– Plank Samson x 6 Each Side
– Plank Squat x 4 Each Side

2 x: Warmup #1
– 5 Pullups
– 10 Pushups
– 15 Air Squats

Test
A1: Side Plank – Left (Max Time)
Side plank on the left side.
A2: Side Plank – Right (Max Time)
Side plank on the right side.

WOD
Three Rounds:
B: Rear Leg Elevated Split Squat (8 Reps)
Rear leg elevated split squat.
8 reps on each leg each round. Record the max weight you can do on both sides.

C: Fran (Time)
21-15-9
– Thrusters, 95# / 65#
– Pull-ups

Main – CrossFit Group

Warm-up

– 100 Single Unders
– Plank Lunge x 8 each side
– Plank Samson x 6 Each Side
– Plank Squat x 4 Each Side

2 x: Warmup #1 (No Measure)

– 5 Pullups
– 10 Pushups
– 15 Air Squats

Test

A1: Side Plank – Left (Max Time)

Side plank on the left side.

A2: Side Plank – Right (Max Time)

Side plank on the right side.

WOD

Three Rounds:

B: Rear Leg Elevated Split Squat (8 Reps)

Rear leg elevated split squat.
8 reps on each leg each round. Record the max weight you can do on both sides.

C: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Announcements

All members, please take the time to review the welcome e-mail sent to you after your Wodify account was created. Please logon and update your profile, sign the waiver, and enter payment information. Cash and check are still available forms of payment. You can do all of this on the phone app.

37 East Railroad, Main – CrossFit Group

Metcon

Metcon (Time)

21-15-9
– 200m/400m/600m Run
– Deadlift (185#/135#)
– Box Jump (24″/20″)
– KB Swing (24kg/16kg)

Announcements

All members, please take the time to review the welcome e-mail sent to you after your Wodify account was created. Please logon and update your profile, sign the waiver, and enter payment information. Cash and check are still available forms of payment. You can do all of this on the phone app.

Main – CrossFit Group

Warm-up

2 x: Warmup #1 (No Measure)

– 5 Pullups
– 10 Pushups
– 15 Air Squats

2 x: Warmup #3 (No Measure)

– 10 Overhead Squats
– 10 Burpees

WOD

A.: Shoulder Press (1RM – 10:00)

B.: Muscle-ups (AMRAP – 5:00)

Muscle up progression for anyone that is not proficient with muscle ups. Rings low with band looped under your butt starting the pull from a seated position on the floor and arms extended. Complete 3 sets of 5 reps.

C.: Power Test #1 (Time)

For Time:
– 250m Row
– 15 KB Swings (32kg/24kg)
– 25 burpees
– 15 KB Swings (32kg/24kg)
– 250m Row

Announcements

All members, please take the time to review the welcome e-mail sent to you after your Wodify account was created. Please logon and update your profile, sign the waiver, and enter payment information. Cash and check are still available forms of payment. You can do all of this on the phone app.

Main – CrossFit Group

Warm-up

Coach’s choice.

WOD

Metcon (Time)

For Time:
– 20m Bear Crawl
– 25 Pushups
– 20m Bear Crawl
– 25 Lunges (each)
– 20m Bear Crawl
– 25 Ring Rows
– 20m Bear Crawl
– 25 Box Jump w/ Step Down
– 20m Bear Crawl
RX Plus: HSPUs, Jumping Lunges, Pullups, Burpee Box Jumps.

Announcement
We are implementing Wodify for workout tracking and membership management. Wodify will replace our current payment system. Please be prepared to provide a credit card (Visa, Mastercard, American Express) or bank account for membership payments. We will be setting up your Wodify accounts this week. We apologize for the inconvenience, but cannot wait to fully implement Wodify at CrossFit Montgomery.

CrossFit WOD
Warm-up
Three Rounds
– 250m Row
– 5 Inch Worms
– 5 Squat Thrusts
– 5 Pushups
– 5 Ring Rows

Skill
Burgener Warmup

Weightlifting
EMOM – 20:00
– Odd: Toes-To-Bar (10 x 4)
– Even: Power Clean (2,2,2,2,2,2,2,2,2,2)
Quick double. You may drop, but only a few seconds between reps.