Month: July 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

Two rounds:

– 200m Run

– 5 Lunges (each)

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

– 5 High Box Jumps

– :30 RKC Plank

90/90/90 Hip Stretch

– 2:00 each hip

Level Two

L2 A: Front Squat (5/4/3/2/1/1/1 w/ 2:00 Rest)

L2 B: Metcon (Time)

Five Rounds For Time:

– 12 Russian Swings (24kg/16kg)

– 10 Situps

– 8 Pushups
Rx Plus: 32kg/24kg

Level Three

L3 A: Back Squat (1RM – 15:00)

L3 B: Metcon (Time)

Five Rounds For Time

– 12 OH KB Swings (24kg/16kg)

– 10 Pushups

– 8 Toes To Bar
Rx Plus:

– KB Swing (32kg/20kg)

– Ring Dips

CrossFit Montgomery – CF L2 & L3

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Run

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Mobility

Foam Roll – 10:00

– Upper Back

– Lats

– Glutes

– IT Band

– Quads

WOD

Fran (Time)

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

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: Metcon (Weight)

Four Rounds w/ 2:00 Rest

– 8 Split Squats @ 30X1 (each)

– 300m Row

L2 B: Metcon (Weight)

Four Rounds w/ 1:30 Rest

– 6 Single KB Row (each)

– 12 Knee Raises

L2 C: Metcon (AMRAP – Reps)

Five Rounds

– :30 Hollow Hold

– :30 HR Pushups

Level Three

L3 A: Metcon (Weight)

Four Rounds w/ 2:00 Rest

– 8 Split Squats @ 30X1 (each)

– 400m Row

L3 B: Metcon (Weight)

Four Rounds w/ 1:30 Rest

– 6 Double KB Row (each)

– 6 Strict Toes to Bar

L3 C: Metcon (AMRAP – Reps)

Five Rounds

– :30 Hollow Rocks

– :30 HR Pushups

Level Four

L4 A: Metcon (Weight)

Four Rounds w/ 2:00 Rest

– 8 Split Squats @ 30X1 (each)

– 500m Row

L4 B: Metcon (AMRAP – Reps)

Four Rounds w/ 1:30 Rest

– 6 Pendlay Rows

– 6 Strict Toes to Bar

L4 C: Metcon (AMRAP – Reps)

Five Rounds:

– :30 Weighted Plank Hold (45#/25#)

– :30 HR Pushups

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 50 Singles

– 25m High Kicks

– 50 Singles

– 25m Fanny Kickers

– 50 Singles

– 25m Side to Side Lunge

WOD

Metcon (AMRAP – Reps)

20 Rounds

– :30 Box Jump w/ Step Down (20″/16″)

– :30 Burpees

– :30 Rest
Score: Lowest Round of Reps (Box Jumps + Burpees)

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

Skill

10:00

– KB Clean

– KB Snatch

Level Two

L2 A: Shoulder Press (2/2/2/2/2 w/ 2:00 Rest)

L2 B: Metcon (AMRAP – Rounds)

EMOM – 12:00

– Odd: 5 KB Clean and Press (24kg/16kg)

– Even: 5 Strict Pullups
Scaled: 20kg/12kg

RxPlus: 32kg/20kg

Level Three

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

L3 B: Metcon (Time)

EMOM – 12:00

– Odd: 3 Hang Cleans + 3 S2OH (155#/105#)

– Even: 6 Pullups
Scaled: 135#/85#

RxPlus: 185#/125#

CrossFit Montgomery – CF L2 & L3

Warm-up

Two rounds:

– 200m Run

– 5 Lunges (each)

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

– 5 High Box Jumps

– :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: Metcon (Time)

Five Rounds w/ 1:00 Rest

– 7 Clean, Catch, Squat (24kg/16kg)

– 10 Box Jumps (20″/16″)

– 100m Run

– 100m Walk
Scaled: Goblet Squat

Rx Plus: 32kg/24kg

Level Three

L3 A: Overhead Squat (1RM – 15:00)

L3 B: Metcon (Time)

Five Rounds w/ 1:00 Rest

– 5 Squat Cleans (135#/85#)

– 10 Box Jumps (24″/20″)

– 100m Run

– 100m Walk
Scaled: Power Clean

Rx Plus: 155#/105#

CrossFit Montgomery – CF L2 & L3

Teams of 4. Reps are total for team

Metcon (AMRAP – Rounds)

30 Minute AMRAP

-80/60 Tire Flips (Men/Women)

-125/100 Sledge Strikes (Men/Women)

-50m Slam Ball Throw – 2 people throwing 2 balls

-100m Sled Pull/Push

-50m Slam Ball Throw – 2 people throwing 2 balls

-While the sled is going someone has to be carrying a sandbag the same distance/route.

*Men had 5 on their team

*Women had 4

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

2x: 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
PVC Pipe, then unloaded barbell.

Skill

10:00

– Snatch Balance

Level Two

L2: Metcon (Time)

25-15-5 Reps For Time:

– Rower

– Box Jumps (20″/16″)

– Goblet Squats (24kg/16kg)

Level Three

L3: Metcon (Time)

25-15-5 Reps For Time:

– Rower

– Box Jumps (24″/20″)

– Thrusters (95#/65#)

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 200m Run

– 5 HR Pushups

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

– 5 Lunges (each)

Level Two

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

L2 B: Metcon (AMRAP – Rounds)

E2MOM x 7

– 10 Russian KB Swings (24kg/16kg)

– 10 Lunges

– 10 HR Pushups
Total lunges.

Level Three

L3 A: Back Squat (5/3/1+ @ 67%/76%/85%)

Rest: 2:00

L3 B: Metcon (AMRAP – Rounds)

E2MOM x 7

– 10 OH KB Swings (24kg/16kg)

– 10 Lunges

– 10 HR Pushups
Total lunges.

Level Four

L4 A: Metcon (Weight)

EMOM x 12

– 2 Banded Box Squats @ 65% 1RM

L4 B: Metcon (AMRAP – Rounds)

E2MOM x 7

– 10 OH KB Swings (32kg/24kg)

– 10 OH Lunges (45/25)

– 10 HR Pushups
Total lunges.