Month: December 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

– 10 x Downward Dog + Cobras

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Metcon (AMRAP – Reps)

EMOM – 10:00

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

– Russian KB Swings (32kg/24kg)

L2 B: Metcon (AMRAP – Reps)

EMOM – 8:00

– 10 HR Pushups

Level Three

L3 A: Metcon (Weight)

EMOM – 10:00

– 2 TnG Power Cleans

L3 B: Metcon (AMRAP – Reps)

EMOM – 8:00

– 4 HSPU

Finisher

Metcon (AMRAP – Reps)

AMRAP – 4:00

– Burpees no Pushup
Note: Squat thrust with a jump and clap at the top.

CrossFit Montgomery – CF L2 & L3

WOD

Twelve Days of Christmas (Time)

Twelve Days of Christmas WOD:

1st Day – 1 Handstand Pushup

2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)

3rd Day – 3 Burpees

4th Day – 4 Box Jumps (24″)

5th Day – 5 Pullups

6th Day – 6 Air Squats

7th Day – 7 KB Swings (24kg/16kg)

8th Day – 8 Situps

9th Day – 9 Pushups

10th Day – 10 Wall Balls (20#/14#)

11th Day – 11 Walking Lunges

12th Day – 12 100M Rows

You will perform the movements like the song, “Twelve Days of Christmas”….

– 1 handstand pushup

– 2 thrusters, 1 handstand pushup

– 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…

CrossFit Montgomery – CF L2 & L3

Warm-up

– 250m Row

– 200m Run

Olympic Warmup (Snatch Grip)

– 5 Down Ups

– 5 Down Up w/ Shrugs

– 5 Down Up w/ High Elbows

– 5 Power Snatches

– 5 Overhead Squats

– 5 Snatch Balances

Note: One time with PVC Pipe. Then one time with barbell.

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Skill

– Hang Power Snatch

Metcon

Metcon (Time)

Three Rounds For Time:

– 25 KBS (32kg/24kg)

– 25 burpees

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

– 10 Plank Lunges

– 10 Plank Samsons

– 5 Inch Worms

1 to 5 Reps

– Air Squats

– Ball Slams (20#/10#)

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

Four Rounds w/ 2:00 Rest

A1: Back Squat (6-6-6-6)

A2: Single KB Row (6-6-6-6 (each))

Metcon

B: Metcon (AMRAP – Rounds)

EMOM – 8:00

– 3 Handstand Pushups

Finisher

C: Metcon (Time)

Three Rounds:

– 15 Ball Slams (40#/20#)

– 12 Burpees

– 10 Pullups

– 8 Box Jumps (24″/20″)

– 45 Double Unders

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

– 5 Inch Worms

– 1:00 Jump Rope

– 5 Plank Lunges (each)

– 1:00 Jump Rope

– 5 Plank Samsons (each)

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

Metcon (AMRAP – Reps)

Ladder – 11:00

3, 6, 9, 12, 15…

– Wall Ball (14#/10# @ 10’/9′)

– Box Jump (20″/16″)

– Deadlift (105#/65#)
RxPlus:

– Wall Ball (20#/14# @ 10’/9′)

– Box Jump (24″/20″)

– Deadlift (115#/75#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Presses (each)

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

Four Rounds w/ 2:00 Rest

A1: Rear Leg Elevated Split Squat (5-5-5-5 (each leg))

Rear leg elevated split squat.

A2: Shoulder Press (8-8-8-8)

Metcon

B: Metcon (AMRAP – Reps)

Four Rounds:

– :30 Burpee Over Bar

– :30 Push Press

– :30 Rest

C: Metcon (Calories)

Four Rounds w/ 2:00 Rest

– 1:00 Rower

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 pass throughs

– 10 twists

– 10 good mornings

– 10 pole stretches

– 10 overhead squats

Two Rounds:

– 200m Run

– 5 Ring Rows w 2 second hold at the top

– 10 Hand Release Pushups

– 15 Air Squats

WOD

Only do 1 or 2. If you have performed the Boneyard Baseline a couple times do the Boneyard Baseline 2.

1: Boneyard Baseline (Time)

For Time:

– 50 Air Squats

– 400m Run

– 40 Situps

– 400m Run

– 30 Pushups

– 400m Run

– 20 Pullups

– 400m Run

– 10 Burpees

2: 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

– 500m Row

Three Rounds

– 5 Band Pulls Front

– 5 Band Pulls Overhead

– 5 Band Pulls Behind

– 5 Band Pulls Pass Through

– 5 Plank Lunges

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

– 1:00 Jump Rope

Clean and Jerk Warmup w/ Barbell

– 5 Hang Shrug

– 5 Hang High Elbows

– 5 Hang Clean

– 5 Front Squat

– 5 Squat Drop

– 5 Full Squat Clean

– 5 Press

– 5 Push Press

– 5 Push Jerks

Metcon

Metcon (AMRAP – Reps)

AMRAP – 9:00

– 20 Ground to Overhead (65#/45#)

– 7 Bar Facing Burpees

– 15 Ground to Overhead (75#/55#)

– 7 Bar Facing Burpees

– 10 Ground to Overhead (95#/65#)

– 7 Bar Facing Burpees

– 5 Ground to Overhead (135#/95#)

– 7 Bar Facing Burpees

– Max Reps Ground to Overhead (155#/105#)
RxPlus:

– Ground to Overhead (95#/65#)

– Ground to Overhead (135#/85#)

– Ground to Overhead (155#/105#)

– Ground to Overhead (185#/135#)

– Ground to Overhead (225#/155#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Row

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

1 to 5 Reps

– Situps

– Pushups

– Ball Slam (20#/10#)

Weightlifting

A: Metcon (Weight)

Four Rounds w/ 1:30 Rest

– 5 TnG Push Presses

– 1:00 Plank Hold

Metcon

B: Metcon (AMRAP – Rounds)

EMOM – 12:00

– Odd: 6 Box Jumps + 6 Ring Dips

– Even: 6 Toes to Bar + 6 Burpees

Finisher

C: Metcon (Time)

Seven Rounds For Time

– 3 TGU Right Arm (24kg/16kg)

– 3 TGU Left Arm (24kg/16kg)