Month: April 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Run

– 2:00 Jump Rope

PVC Pipe Mobility

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

1x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Skill

10:00

– Split Jerk

Weightlifting

Shoulder Press (3-3-3-3-3 w/ 2:00 Rest)

WOD

Metcon (Time)

For time:

– 50 double unders

– 10 burpees

– 40 double unders

– 10 burpees

– 30 double unders

– 10 burpees

– 20 double unders

– 10 burpees

– 10 double unders

– 10 burpees
For time:

– 100 double unders

– 10 burpees

– 80 double unders

– 10 burpees

– 60 double unders

– 10 burpees

– 40 double unders

– 10 burpees

– 20 double unders

– 10 burpees

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 200m Run

– 25m High Kick

– 25m Lunge

Then

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Mobility

Foam Roller – 8:00

– Hamstrings

– IT Band

– Glutes

Level Two

L2 A: Back Squat (5/5/5/5/5 w/ 2:00 Rest)

Level Three

L3 A: Back Squat (5/5/5+ w/ 60/67/76%)

Rest: 2:00

Level Four

L4 A: Metcon (Weight)

EMOM x 12:

– 2 Box Squats w/ 60% and 3″ black bands

Finisher

L2 B: Metcon (Time)

Eight Rounds for Time:

– 100m Sprint

– 100m Walk

CrossFit Montgomery – CF L2 & L3

Warm-up

Tabata (8×20/10)

– Jump Rope

EMOM Ladder – 6:00

– Air Squat

– Situp

– Pushup

– Pullup

– Burpee

Note: 1 each first minute, 2 each the second minute, etc.

WOD

Boneyard Baseline 2 (Time)

For Time:

– 800m Run

– 50 Air Squats

– 40 Situps

– 30 Pushups

– 20 Pullups

– 10 Burpees

– 800m Run

– 10 Burpees

– 20 Pullups

– 30 Pushups

– 40 Situps

– 50 Air Squats

– 800m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 3:00 Fish Game

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

L2: Olympic Warmup (Clean) (No Measure)

– 5 Down and Up

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Cleans

– 5 Front Squats

– 5 Squat Drops

– 5 Full Cleans

L3: Olympic Warmup (Snatch) (No Measure)

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatches

– 5 Overhead Squats

– 5 Snatch Balance

– 5 Squat Snatches

Level Two

L2 A: Metcon (AMRAP – Rounds)

EMOM – 30:00

– Odd: 1.1.1 Power Clean

– Even: 3 Strict Pullups + 10 Pushups

Level Three

L3 A: Metcon (AMRAP – Rounds)

EMOM – 30:00

– Odd: 1.1.1 Power Snatch

– Even: 4 C2B Pullups + 10 Wall Ball

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Row

– 200m Run

– 5 Inch Worms

– 5 Plank Lunges

Tabata (20/10 x 8)

– Hollow to Superman

– Superman to Hollow

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Deadlift (5/5/5/5/5 w/ 2:00 Rest)

L2 B: Metcon (Time)

Six Rounds w/ 1:00 Rest

– 5 Goblet Squats

– 10 Russian Swings (32kg/24kg)

– 100m Run

– 100m Walk

Level Three

L3 A: Overhead Squat (2RM – 15:00)

L3: Metcon (Time)

Six Rounds w/ 1:00 Rest

– 5 Deadlifts (275#/175#)

– 10 Box Jumps (24″/20″)

– 100m Run

– 100m Walk

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Three Rounds

– 5 Air Squats

– 4 Plank Lunges (each)

– 3 Plank Samsons (each)

– 2 Pirformis Stretch (each)

– 1 Downward Dog + Cobra

Weightlifting

A: Zots Press (5/5/5/5)

Note: Use barbell. warmup to working weight then perform four sets of five reps.

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 200m Run

– 25m High Kick

– 25m Lunge

Then

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Mobility

Foam Roller – 8:00

– Hamstrings

– IT Band

– Glutes

Level Two

L2 A: Back Squat (5/5/5/5/5 w/ 2:00 Rest)

Level Three

L3 A: Back Squat (5/5/5+ w/ 60/67/76%)

Rest: 2:00

Level Four

L4 A: Metcon (Weight)

EMOM x 12:

– 2 Box Squats w/ 60% and 3″ black bands

Finisher

L2 B: Metcon (Time)

Eight Rounds for Time:

– 100m Sprint

– 100m Walk

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Tabata RKC Plank

– :20/:10 Work/Rest

Level Two

L2 A: Metcon (Time)

Eight Rounds w/ 1:00 Rest

– 10 Situps

– 15 Russian KB Swings (24kg/16kg)

– 20 Mountain Climbers (each)
RxPlus:

– Russian KB Swings (32kg/24kg)

Level Three

L3 A: Metcon (Time)

Six Rounds w/ 2:00 Rest

– 10 Pullups

– 15 OH Kettlebell Swings (24kg/16kg)

– 20 Box Jumps
RxPlus:

– OH KB Swings (32kg/20kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Metcon (AMRAP – Reps)

EMOM – 24:00

– Odd: 2 TnG Clean Grip Deadlifts

– Even: 4 Pullups + 8 Pushups

Level Three

L3 A: Metcon (AMRAP – Rounds)

EMOM – 24:00

– Odd: 2 TnG Snatch Grip Deadlifts

– Even: 5 Toes to Bar + 10 Pushups

CrossFit Montgomery – CF L2 & L3

Warm-up

– 100m Walk

– 100m Run

– 25m Lunge

– 25m High Kick

– 25m Side to Side Lunge

– 25m Duck Walk

Mobility

– 2:00 Thoracic on Foam Roller

– 2:00 Right Tricep on Barbell

– 2:00 Left Tricep on Barbell

Squat Warmup

– 5 Reps with barbell

– 4 Reps with barbell and 1 plate

– 3 Reps with barbell and 2 plates

Level Two

L2 A: Front Squat (5/5/5/5/5 w/ 2:00 Rest)

L2 B: Metcon (Time)

Five Rounds w/ 1:00 Rest

– 4 Push Presses (95#/65#)

– 8 Burpees

– 100m Sprint

– 100m Walk
RxPlus:

– Push Press (115#/75#)

Level Three

L3 A: Front Squat (1RM – 15:00)

L3 B: Metcon (Time)

Five Rounds w/ 1:00 Rest

– 4 Thrusters (115#/75#)

– 8 Burpees

– 100m Sprint

– 100m Walk
RxPlus:

– Thrusters (135#/95#)