Month: September 2016
Categories
2016-09-30
CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
– 25m Instep Lunge
– 25m Inch Worm
– 25m Side to Side Lunge
– 25m Burpee Broad Jump
Couch Stretch
– 1:00 Position One (each leg)
– 1:00 Position Two (each leg)
Skill
15:00
– Hang Squat Snatch
WOD
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Categories
2016-09-29
CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 200m Run
– 10 Plank Lunges
– 10 Pushups
– 10 Ring Rows
WOD
A: Metcon (AMRAP – Rounds and Reps)
EMOM – 10:00
– 2 Back Squat
Score: Rounds + Weight
B: Metcon (AMRAP – Reps)
For Time
– 100m Sled Push (3 Plates/2 Plates)
– 1000m Run
– 100m Sled Push (3 Plates/2 Plates)
Categories
2016-09-28
CrossFit Montgomery – CF L2 & L3
Warm-up
– 150 Single Unders
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
A: Deadlift (5 x 3 Reps w/ 2:00 Rest)
WOD
B: Metcon (AMRAP – Rounds and Reps)
For Time
– 10/8/9/8/7/6/5/4/3/2/1 Toes to Bar
– 200m Row
Categories
2016-09-27
CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Rower
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP – 20:00
– 5 Pullups
– 10 Ball Slams
– 200m Run
B: Tabata Weighted Planks (AMRAP – Rounds and Reps)
Tabata (8 x :20/:10)
– Weighted RKC Plank Holds
Categories
2016-09-26
CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
Five Rounds
– 1 Plank Lunge + Samson Stretch + Piriformis Stretch (Each Leg)
– 3 Goblet Squats w/ 2 Pause at Bottom
Weightlifting
A: Tempo Front Squat (5 x 2 @ 31X1)
B: Metcon (AMRAP – Rounds and Reps)
EMOM – 10:00
– 1 Hang Squat Clean + 1 Squat Clean
Score: Weight + Rounds
Finisher
C: Metcon (Time)
21-15-9 Reps For Time:
– Wall Ball (20#/14# @ 10’/9′)
– Burpee
RxPlus:
– KB Swings (32kg/20kg)
Categories
2016-09-23
CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
– 25m Instep Lunge
– 25m Inch Worm
– 25m Side to Side Lunge
– 25m Burpee Broad Jump
Couch Stretch
– 1:00 Position One (each leg)
– 1:00 Position Two (each leg)
Skill
15:00
– Power Snatch
WOD
A: Metcon (Time)
21-15-9 Reps For Time
– Power Snatch (95#/65#)
– Pullup
Categories
2016-09-23
CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
– 25m Instep Lunge
– 25m Inch Worm
– 25m Side to Side Lunge
– 25m Burpee Broad Jump
Couch Stretch
– 1:00 Position One (each leg)
– 1:00 Position Two (each leg)
Skill
15:00
– Power Snatch
WOD
A: Metcon (AMRAP – Rounds and Reps)
21-15-9 Reps For Time
– Power Snatch (95#/65#)
– Pullup
Categories
2016-09-22
CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 200m Run
– 10 Plank Lunges
– 10 Pushups
– 10 Ring Rows
WOD
A: Metcon (AMRAP – Rounds and Reps)
EMOM – 10:00
– 1 Back Squat
Score: Rounds + Weight
B: Metcon (AMRAP – Reps)
3:00 x 5 For Reps
– Max Unbroken Wall Ball (20#/14# @ 10’/9′)
– Rower Calories
Note: No rest between rounds.
Categories
2016-08-31
CrossFit Montgomery – CF L2 & L3
Warm-up
– 150 Single Unders
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
Five Rounds w/ 2:00 Rest
– 1 Press
Then Until Failure
– Push Press w/ 5 sec pause in front rack
Score: Heaviest weight + reps of push press completed with that weight.
Note: One strict press. Immediately complete as many push press as possible resting 5 secs in the front rack.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 15:00
– 25 Push Press (95#/65#)
– 25 Box Jump (24″/20″)