Month: June 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 100 Singles

– 1 Inch Worm

– 10 Lunges (total)

– 1 Inch Worm

– 10 Plank Lunges

– 1 Inch Worm

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Skill

8:00

– Handstands

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 5 Deadlifts (185#/125#)

– 5 Strict Pullups

– 5 Hand Release Pushups

– 200m Run

Level Three

L3 A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 5 Deadlifts (275#/175#)

– 5 C2B Pullups

– 5 HSPUs

– 200m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

1 to 5 Reps:

– Inch Worm

– Burpee Broad Jump

– Pushup

– Ring Row

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

A: Metcon (AMRAP – Rounds)

EMOM – 14:00

– Odd: 15 Heavy Russian KB Swings (24kg/16kg)

– Even: 15 Box Jumps w/ Step Down (24″/20″)
RxPlus

– Overhead KB Swings

B: Metcon (AMRAP – Rounds and Reps)

7:00 Ladder w/ Patner

– Burpee

*P1 does one burpee, P2 does one burpee, P1 does two burpees, P2 does two burpees…

CrossFit Montgomery – CF L2 & L3

Warm-up

Two rounds:

– 200m Run

– 5 Lunges (each)

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

– :30 RKC Plank

90/90/90 Hip Stretch

– 2:00 each hip

Level Two

L2 A: Front Squat (3/3/3/3/3 w/ 2:00 Rest)

L2 B: Shoulder Press (3/3/3/3/3 w/ 2:00 Rest)

Level Three

L3 A: Overhead Squat (1RM – 15:00)

L3 B: Shoulder Press (1RM – 10:00)

Finisher

C: AMRAP – 6:00 Double Unders (AMRAP – Reps)

AMRAP – 6:00

– Double Unders

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Run

– 25m Lunge

– 25m High Kick

– 25m Side to Side Lunge

– 25m Fanny Kickers

– 200m Run

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

– 10 Presses

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Level Two

L2 A: Metcon (Time)

25-20-15-10-5 Reps For Time

– Wall Ball (14#/10# @ 10’/9′)

– Ring Rows

Level Three

L3 A: Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 200m Run

– 5 HR Pushups

– 5 Plank Lunges (each)

– 5 Lunges (each)

Level Two

L2 A: Back Squat (3/3/3/3/3 @ 31X1 w/ 2:00 Rest)

L2 B: Metcon (AMRAP – Reps)

E3MOM x 5

– 10 HR Pushups

– 15 Burpees

– 20 Lunges (total)

– Max Reps Ring Rows
Score:

– Total Ring Rows

Level Three

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

L3 B: Metcon (AMRAP – Reps)

E3MOM x 5

– 5 Deadlifts (225#/155#)

– 50 Double Unders

– Max Reps Strict Pullups
Score:

– Total Pullups

RxPlus:

– Deadlift (275#/185#)

Scale:

– 100 Singles

Level Four

L4 A: Metcon (Weight)

EMOM – 12:00

– 2 Banded Box Squats w/ 65% 1RM

L4 B: Metcon (AMRAP – Reps)

E3MOM x 5

– 5 TnG Deadlifts (275#/185#)

– 50 Double Unders

– Max Reps Strict Pullups
Score:

– Total Pullups

RxPlus:

– Deadlift (315#/225#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 800m Jog

2x: 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
Note: PVC Pipe, then empty barbell.

Level Two

Metcon (Weight)

EMOM – 20:00

– Odd: 200m Run

– Even: 1.1.1 Deadlift

Level Three

Metcon (Weight)

EMOM – 20:00

– Odd: 1.1.1 Power Clean

– Even: 200m Run

Mobility

6:00 – Calf Smashing

– Bone Saw

CrossFit Montgomery – CF L2 & L3

Warm-up

1 to 5 Reps:

– Band Pull Front

– Band Pull Overhead

– Band Pull Behind

– Pass Through

– Pushup

– Ring Row

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Shoulder Press (2/2/2/2/2)

L2 B: Metcon (AMRAP – Reps)

EMOM – 12:00

– Odd: 15 Russian KB Swings (32kg/24kg)

– Even: Max Unbroken Strict Pullups

Level Three

L3 A: Push Press (2/2/2/2/2 @ 12X1 w/ 2:00 Rest)

L3 B: Metcon (AMRAP – Reps)

EMOM – 12:00

– Odd: 15 HR Pushups

– Even: Max Unbroken OH KB Swings (24kg/16kg)
RxPlus

– 10 Ring Dips

– KB Swings (32kg/20kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

Two rounds:

– 200m Run

– 5 Lunges (each)

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

– :30 RKC Plank

90/90/90 Hip Stretch

– 2:00 each hip

Level Two

A: Front Squat (1/1/1/1/1 w/ 2:00 Rest)

L2 B: Metcon (AMRAP – Reps)

Six Rounds

– :30 Goblet Squat

– :30 Squat Thrusts

– :30 Pushups

– :30 Situps

– :30 Rest
Score:

– Lowest rep round. A round is the sum of reps at all four stations. Six rounds total.

Level Three

L3 A: Back Squat (2RM – 15:00)

L3 B: Metcon (AMRAP – Reps)

Six Rounds

– :30 Wall Ball (20#/14# @ 10’/9′)

– :30 Pullup

– :30 Burpee Pullup

– :30 Burpee

– :30 Rest
Score:

– Lowest rep round. A round is the sum of reps at all four stations. Six rounds total.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Rower

– 25m Lunge

– 25m High Kick

– 25m Side to Side Lunge

– 25m Fanny Kickers

2x: 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
Once with a PVC pipe and once with a barbell.

Level Two

L2 A: Metcon (Weight)

EMOM – 6:00

– 15 Heavy Russian KB Swings

L2 B: Metcon (Weight)

EMOM – 12:00

– Odd: 10 Box Jumps (24″/20″)

– Even: 5 Double KB Presses

L2 C: Metcon (Time)

15-12-9-6 Reps For Time:

– Knee Raises

– Deadlift (135#/95#)

Level Three

L3 A: Metcon (Weight)

EMOM – 6:00

– 3 TnG Hang Squat Clean w/ 60% of 1RM

L3 B: Metcon (Weight)

EMOM – 12:00

– Odd: 4 TnG Power Cleans w/ 70% of 1RM

– Even: 4 to 6 Handstand Pushups

L3 C: Metcon (Time)

15-12-9-6 Reps For Time:

– Toes to Bar

– Power Clean (135#/95#)

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 200m Run

– 5 HR Pushups

– 5 Plank Lunges (each)

– 5 Lunges (each)

Level Two

L2 A: Front Squat (5/5/5/5/5 @ 31X1 w/ 2:00 Rest)

L2 B: Metcon (AMRAP – Reps)

E3MOM x 5

– 15 HR Pushups

– 200m Run

– Max Reps Ring Rows
Score:

– Total Ring Rows

Level Three

L3 A: Back Squat (5/4/3/2/1 w/ 2:00 Rest)

L3 B: Metcon (AMRAP – Reps)

E3MOM x 5

– 12 Ring Dips

– 200m Run

– Max Reps Strict Pullups
Score:

– Total Pullups

Level Four

L4 A: Metcon (Weight)

EMOM – 12:00

– 2 Banded Box Squats w/ 60% 1RM

L4 B: Metcon (AMRAP – Reps)

E3MOM x 5

– 12 Ring Dips

– 200m Run

– Max Reps Pullups
Score:

– Total Pullups