Month: May 2016

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

PVC Pipe Warmup

– 10 Pass Through

– 10 Twist

– 10 Good Morning

– 10 Pole Stretch

– 10 Overhead Squat

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

WOD

Rest: 1 minute between parts.

A: Metcon (AMRAP – Reps)

EMOM Ladder – 5:00

– 1 to 5 Hang Squat Cleans (135#/95#)

– 5 to 1 C2B Pullups
RxPlus:

– Hang Squat Cleans (185#/125#)

– Muscle Ups

B: Metcon (AMRAP – Reps)

EMOM Ladder – 5:00

– 1 to 5 Hang Squat Cleans (135#/95#)

– 5 to 1 Handstand Pushups
RxPlus:

– Hang Squat Cleans (185#/125#)

– Strict Handstand Pushups

C: Metcon (AMRAP – Reps)

EMOM Ladder – 5:00

– 1 to 5 Hang Squat Cleans (135#/95#)

– 5 to 1 Barbell Burpees
RxPlus:

– Hang Squat Cleans (185#/125#)

D: Tabata BW Deadlifts (AMRAP – Reps)

Eight Rounds (:20/:10)

– Body Weight Deadlifts
Score: Lowest rep round.

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 5 Band Pulls (Front/Behind/Overhead/Pass Through/Press)

– 5 Ring Rows

– 5 Pushups

– 5 Downward Dog + Cobra

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

A: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 5 Strict Pullups
Scale: 5 pullup negatives (3 second minimum)

Note: When unable to complete reps within the minute the remainder of the time it becomes an AMRAP. If you finish all ten rounds you get credit for each additional rep completed during the last minute.

B: Metcon (AMRAP – Reps)

Five Rounds

– :30 Ring Rows

– :30 Rest

– :30 KB Swings (24kg/16kg)

– :30 Rest

– :30 Situps

– :30 Rest

– :30 Box Jumps (20″/16″)

– :30 Rest
Score: Lowest total of reps completed in a round.

RxPlus:

– KB Swing (32kg/20kg)

– Box Jump (24″/20″)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Three Rounds

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

– 5 Goblet Squats @ 32X1

– 10 Hollow Rocks

Weightlifting

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

Finisher

B: Metcon (Time)

21-15-9 Reps for Time

– Thrusters (95#/65#)

– Burpee

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 25m High Kicks

– 25m Inch Worms

– 400m Run

– 25m Side to Side Lunge

– 25m Burpee Broad Jump

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

A: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

Three Rounds

– 5 Inch Worms

– 5 Single Legged Toe Touches (each)

– 5 Ring Rows

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

A: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 8 Tactical Lunges (24kg/16kg)

– 25m Backward Sled Pull
Score: Sled Weight

B: Metcon (AMRAP – Reps)

Five Rounds w/ 2:00 Rest

– 6 Single Leg Deadlift Each (135#/85#)

– Max Strict Pullups
Score: Total Pullups

C: Tabata Rower (AMRAP – Reps)

Eight Rounds (:20/:10)

– Rower (Calories)
Score: Total Calories

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Single Unders

– 10 Situps

– 10 Downward Dogs into Cobras

Three Rounds

– 5 Inch Worms

– 5 Scorpion Stretches (each side)

WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 5 Toes to Bar

– 10 KB Swing (24kg/16kg)

– 150m Run
RxPlus:

KB Swing (32kg/20kg)

Note: 150m run is to the manhole cover on East Railroad and back.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

– 25m Lunge with Instep Stretch

– 25m Samson Lunge

– 25m Side to Side Lunge

2/4/6/8/10 Reps

– Pushup

– Ring Row

Weightlifting

A: Bench Press (3/3/3/3/3 w/ 2:00 Rest)

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
Note: PVC Pipe, then barbell, then barbell + weight.

WOD

B: Metcon (AMRAP – Rounds)

EMOM – 10:00

– 1 to 10 Squat Clean Thrusters (135#/85#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Three Rounds

– :30 Weighted Horse Stance Hold

– 5 Band Pulls (front/OH/behind/pass through)

Three Rounds

– 1:00 Dumbbell Lat/Shoulder/Tricep stretch on bench

– :30 Piriformis Stretch (each)

Weightlifting

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

Finisher

Metcon (Time)

Three Rounds

– 21 Wall Ball

– 15 Burpees

– 9 Pullups

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

– 1:00 Couch Stretch Position 1 (each)

– 1:00 Jump Rope

– 1:00 Couch Stretch Position 2 (each)

Banded Shoulder Stretches

WOD

A: 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 Kicks

– 25m Side to Side Lunge

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

A: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 20 Heavy Russian KB Swings (32kg/24kg)

– 25m Sled Pull

B: Metcon (AMRAP – Reps)

Five Rounds w/ 2:00 Rest

– 10 Hip Extensions (45#/25#)

– Max Strict Pullups

C: Tabata Weighted Planks (AMRAP – Rounds and Reps)

Tabata (8 x :20/:10)

– Weighted RKC Plank Holds