Month: February 2017

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

Three Rounds

– 5 Inch Worms

– 10 Hollow Rocks

Skill

10:00

– Snatch

WOD

Metcon (AMRAP – Reps)

EMOM – 20:00

– Odd: 1 Snatch

– Even: Max Unbroken Clean and Jerks

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

– 25m Lunge With Hands Overhead

– 25m High Kicks

– 25m Fanny Kickers

– 25m Bear Crawl

– 25m Crab Crawl

– 25m Burpee Broad Jumps

Skill

10:00 Muscle Up Progressions

WOD

Metcon (Time)

Five Rounds

– 50/40/30/20/10 Air Squats

– 400m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Singles

– 10 Perfect Pushups

– 10 Ring Rows

– 1:00 Double Unders

– 10 Downward Dogs & Cobras

– 1:00 Double Unders

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

A: Bench Press (5/5/5/5/5)

WOD

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Announcements

Don’t forget to do your planks…

CrossFit Montgomery – CF L2 & L3

Open WOD

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Announcements

Don’t forget to do your planks…

CrossFit Montgomery – CF L2 & L3

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Announcements

Don’t forget to do your planks…

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 25 Calorie Row

– 25m High Kicks

– 25m Fanny Kicks

– 5 Inch Worms

WOD

A: Metcon (AMRAP – Reps)

Four Rounds

– 1:00 Pushup

– 1:00 Situp

– 1:00 Double Under

– 1:00 Rest
Score: Total reps

B: Tabata Burpees (AMRAP – Reps)

Eight Rouns (:20/:10)

– Burpees

Announcements

Don’t forget to do your planks…

CrossFit Montgomery – CF L2 & L3

Warm-up

– Tabata Jump Rope

Sots Press

– 4 x 5 Reps

Note: PVC Pipe first round. Then barbell if able to after that.

Weightlifting

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

WOD

B: Metcon (Time)

21-15-9 Reps For Time

– Double KB Thruster

– Toes to Bar

Announcements

Don’t forget to do your planks…

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Three Rounds

– 5 Single KB OH Squat (each side)

– 5 Downward Dog into Cobra Pose

Weightlifting

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

WOD

B: Metcon (Time)

10 to 1 Reps For Time

– KB Snatch – 24kg/16kg (each arm)
Note: 10 KB snatch w/ one arm, 10 KB snatch w/ second arm. 9 each, 8 each, etc.

Announcements

Don’t forget to do your planks…

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 10 Calorie Row

– 10 Squat Thrust

– 10 Mountain Climbers (each)

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

A: Boneyard Baseline (Time)

For Time:

– 50 Air Squats

– 400m Run

– 40 Situps

– 400m Run

– 30 Pushups

– 400m Run

– 20 Pullups

– 400m Run

– 10 Burpees

Skill

After the workout spend thirty minutes working on a skill you need to improve.

Skills

– Double Unders

– Muscle Ups

– Kipping Pullups

– Kipping Toes to Bar

Announcements

Don’t forget to do your planks…

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Single Unders

– 5 Band Pulls (front, overhead, behind, pass through, press)

Skill

5:00

– 3-Part Muscle-Up Progression with Feet on Box (False Grip Pull to chest x 2, Ring Turnover x 2, Ring Dip x 2)

Weightlifting

A: Metcon (AMRAP – Rounds and Reps)

EMOM Ladder – 10:00

– Supinated Grip Pullups (Chinups)
Note: Becomes AMRAP when EMOM is broken

WOD

B: Metcon (Time)

40-30-20-10 Reps For Time

– Calories Row

– Burpee