Month: December 2014

CrossFit Montgomery – CrossFit Group

Warm-up

– 1:00 Jump Rope

– 10 Plank Lunges

– 1:00 Jump Rope

– 8 Plank Samsons

– 1:00 Jump Rope

– 6 Plank Squats

Five Rounds

– 5 Wall Ball

– 5 Squat Thrusts

WOD

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Montgomery – CrossFit Group

Warm-up

Three Rounds

– 60 Seconds Row

– 6 Pushups

– 6 Lunges (each)

– 6 Situps

– 6 Air Squats

– 6 Ring Rows

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

A: Zombie Squat (12-12-12-12 w/ 1:30 Rest)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00

– 6 Ring Dips

– 6 Strict Ring Rows
AMRAP – 6:00

– Max Muscle Ups

Weightlifting

C: Metcon (Weight)

EMOM – 6:00

– 3 TnG Deadlifts

41 Railroad – CrossFit Group

Warm-up

Three Rounds

– 60 Seconds Row

– 6 Pushups

– 6 Lunges (each)

– 6 Situps

– 6 Air Squats

– 6 Ring Rows

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

A: Zombie Squat (12-12-12-12 w/ 1:30 Rest)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00

– 6 Ring Dips

– 6 Strict Ring Rows
AMRAP – 6:00

– Max Muscle Ups

Weightlifting

C: Metcon (Weight)

EMOM – 6:00

– 3 TnG Deadlifts

CrossFit Montgomery – CrossFit Group

Warm-up

– 1:00 Jump Rope

– 1:00 Double Unders

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Metcon

Metcon (3 Rounds for time)

Three Rounds w/ 4:00 Rest

– 500m Row

– 15 Burpees

– 15 Pullups

– 15 Clean and Jerk (135#/85#)

– 75 Double Unders
Note: Each round should be faster than the previous.

– Round 1: 80% effort

– Round 2: 90% effort

– Round 3: 100% effort

41 Railroad – CrossFit Group

Warm-up

– 2:00 Row

– 10 Plank Lunges

– 10 Plank Samsons

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

– 10 Presses

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

37 Railroad – CrossFit Group

Fran (Time)

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

41 Railroad – CrossFit Group

41 Railroad – CrossFit Group

Warm-up

– 2:00 Row

– 1:00 Jump Rope

Back Squat Warmup

Weightlifting

A: Back Squat (5/5/5/5)

B: Shoulder Press (Three Rounds of 4 to 6 Reps )

Metcon

C: Metcon (Time)

12-9-6 Reps For Time:

– Push press (Max Weight From Part B)

– Goblet squat (24kg/16kg)

Finisher

D: Metcon (No Measure)

Three Rounds

– 1:00 Right Plank

– 1:00 Left Plank

– :45 Rest

41 Railroad – CrossFit Group

Warm-up

– 2:00 Row

– 1:00 Jump Rope

Olympic Lifting Warmup (Snatch)

– 5 Down and Up

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatch

– 5 Behind Neck Presses

– 5 Overhead Squats

– 5 Snatch Balances

Weightlifting

A: Metcon (Weight)

Every 30 Seconds for 10:00

– 1 Snatch w/ 65% of 1RM Snatch

Metcon

B: Metcon (Time)

For Time:

– 30 Burpee Pullups

C: Metcon (Time)

Eight Rounds For Time:

– 8 Air Squats

– 6 Pushups

– 8 Box Jumps w/ Step Down (24″/20″)
RxPlus:

– 4 Pistols (each leg) in place of air squats.

37 Railroad, 41 Railroad – CrossFit Group

Metcon (Weight)

5 Rounds

500m Row

5 KB Cleans

50m Rack walk

5 KB Presses

50m OH Lockout Walk

5 KB Front Squats

50m KB Lunges

5 KB Dead lift a

50m Farmers Walk