Month: September 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

1:00 Piriformis Stretch (each leg)

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 100 Single Unders

– 50 Russian KB Swings (24kg/16kg)

– 50 Pushups

*EMOM – 5 Wall Balls (14#/10#@10’/9′)
Wall balls do not count towards your score.

Level Three

L3 A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 50 Double Unders

– 50 OH KB Swings (24kg/16kg)

– 50 Pushups

*EMOM – 5 Wall Balls (20#/14#@10’/9′)
Wall balls do not count towards your score.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 100 Single Unders

– 25m High Kickes

– 100 Single Unders

– 25m Fanny Kickers

– 100 Single Unders

– 25m Side to Side Lunge

– 100 Single Unders

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Level Two

L2 A: Metcon (2 Rounds for reps)

AMRAP – 8:00 x 2

– 800m Run

– Max Situps
Rest 2:00 Between Rounds

Level Three

L3 A: Metcon (2 Rounds for reps)

AMRAP – 8:00 x 2

– 1k Run

– Max Toes to Bar
Rest 2:00 Between Rounds

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

EMOM x 20

– Odd: 5 Strict Pullups

– Even: 5 Double KB Front Squats (16kg/12kg)
Score: Total complete rounds plus total front squats completed on the final round.

RxPlus:

– Double KB Front Squats (20kg/16kg)

Level Three

L3 A: Metcon (AMRAP – Rounds and Reps)

EMOM x 20

– Odd: 5 C2B Pullups

– Even: 5 Thrusters (115@/75#)
Score: Total complete rounds plus total thrusters completed on the final round.

RxPlus:

– 5 Thrusters (135#/95#)

Level Four

L4 A: Metcon (AMRAP – Rounds and Reps)

EMOM x 20

– Odd: 5 Muscle Ups

– Even: 5 Squat Cleans (135#/95#)
Score: Total complete rounds plus total squat cleans completed on the final round.

RxPlus:

– 5 Squat Cleans (155#/105#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Presses

Three Rounds

– :30 RKC Plank

– 3 Inch Worms

– 10 Russian KB Swings

Test

A: Deadlift (3/2/2/1/1/1/1)

2:00 Rest between sets

B: Shoulder Press (3/2/2/1/1/1/1)

2:00 Rest between sets

Finisher

C: Metcon (Time)

For Time

– 100m Walking Lunges
RxPlus

– 100m OH Walking Lunges (45#/25#)

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

3x: 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
PVC pipe, then barbell, then barbell and some weight.

Level Two

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

L2 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Ring Rows

– Box Jumps (20″/16″)

Level Three

L3 A: Front Squat (3RM – 15:00)

L3 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Pullup

– Box Jump (24″/20″)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

– 10 Downward Dog to Cobra

– 1:00 Jump Rope

– 10 Inch Worms

– 1:00 Jump Rope

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

Rest 5:00 between part A and part B. Reps on part B are determined for each movement by reps completed at the same station in part A

A: Metcon (AMRAP – Reps)

For Reps

– 4:00 Rower (Calories)

– 1:00 Rest

– 3:00 Burpees

– 1:00 Rest

– 2:00 Double Unders

B: Metcon (Time)

For Time:

– Calories

– Burpees

– Double Unders

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Rower

– 25m High Kicks

– 25m Inch Worms

– 25m Fanny Kickers

– 25m Burpee Broad Jumps

– 1:00 Rower

3x : Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Level Two

Rest 3:00 between part A and part B

L2 A: Metcon (AMRAP – Rounds and Reps)

EMOM x 10

– Odd: 20 Situps

– Even: Max Pushups

L2 B: Metcon (AMRAP – Rounds)

EMOM x 10

– Odd: Plank Hold

– Even: 20 Russian KB Swings (24kg/16kg)

Level Three

Rest 3:00 between part A and part B

L3 A: Metcon (AMRAP – Reps)

EMOM x 10

– Odd: 20 Hollow Rocks

– Even: Max Ring Dips

L3 B: Metcon (AMRAP – Rounds)

EMOM x 10

– Odd: Hollow Hold

– Even: 20 Russian KB Swings (32kg/24kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Run

– 25m High Kick

– 25m Side to Side Lunge

– 25m Bear Crawl

– 25m Burpee Broad Jump

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Presses

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

L2 A: Back Squat (5/5/5/5/5)

L2 B: Metcon (Time)

21-15-9 For Time:

– Step Ups (24kg/16kg)

– Ring Rows

Level Three

L3 A: Thruster (1RM – 15:00)

L3 B: Metcon (Time)

21-15-9 For Time:

– Power Cleans (135#/95#)

– Pullups
RxPlus

– Squat Cleans (135#/95#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

PVC Pipe Warmup

– 10 Pass throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Metcon (AMRAP – Rounds)

EMOM Ladder – 10:00

– Odd: 1 to 10 Squat Thrust

– Even: 10 to 1 KB Swing (24kg/16kg)

L2 B: Metcon (Time)

For Time

– Odd: 1 to 10 Squat Thrust

– Even: 10 to 1 KB Swing (24kg/16kg)

Level Three

L3 A: Metcon (AMRAP – Rounds)

EMOM Ladder – 10:00

– Odd: 1 to 10 Burpee

– Even: 10 to 1 KB Swing (32k/20kg)

L3 B: Metcon (Time)

For Time

– Odd: 1 to 10 Burpee

– Even: 10 to 1 KB Swing (32kg/20kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

– 10 Lunges (each)

– 1:00 Rower

– 10 Burpees

– 1:00 Bretzel (each side)

1 to 5 Reps (each)

– Turkish Getup

WOD

Metcon (4 Rounds for time)

E5MOM x 4

– 500m Rower

– 50 Double Unders

– 200m Run
Scaled:

– 400m Rower

– 100 Singles