Month: February 2017

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

Weightlifting

A: Metcon (AMRAP – Rounds and Reps)

EMOM Ladder – 10:00

– Power Snatch (95#/55#)

Note: Becomes AMRAP when EMOM is broken.
Score: Completed rounds plus extra reps. The last rounds is as many reps as possible. If you get 9 fulls rounds + 15 reps on round 10, your score is 10 + 5. If you get 9 full rounds + 10 reps on round 10, your score is 10.

WOD

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 10 Overhead Squat (95#/55#)

– 10 Push Press

Announcements

Don’t forget to do your planks…

CrossFit Montgomery – CF L2 & L3

Warm-up

– Tabata Jump Rope

PVC Pipe Warmup

– 10 Pass Through

– 10 Twist

– 10 Good Morning

– 10 Pole Stretch

– 10 Overhead Squat

Skill

5:00

– Hard Arch to L-Sit on Bumper Plates

5:00

– 3-Part Muscle-Up Progression (False Grip Pull to chest x 2, Ring Transition x 2, Ring Dip x 2)

Weightlifting

A: Split Jerk (1/1/1/1/1 w/ 2:00 Rest)

B: Metcon (Time)

For Time

– 10 to 1 Toes to Bar

– 1 to 10 Ring Dip

– 10 Air Squat

WOD

Announcements

Don’t forget to do your planks…

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Three Rounds

– 5 Dumbbell Turkish Getups (each)

– 5 Dumbbell Snatch (each)

– 5 Dumbbell OH Squat

Weightlifting

A: Thruster (2/2/2/2/2/2 w/ 2:00 Rest)

WOD

Rest: 1:00 between B and C

B: Metcon (AMRAP – Reps)

AMRAP – 3:00

– Wall Ball (20#/14# @ 10’/9′)

AMRAP – 3:00

– Med Ball Situp (20#/14#)

Rest: 1:00 rest between AMRAPS

C: Metcon (Time)

For Time

– 600m Wall Ball Run (20#/14#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

– 25m Lunge w/ instep stretch

– 25m Inch Worm

Couch Stretch

– 2:00 each side

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Montgomery – CF L2 & L3

Warm-up

– 30 Calorie Row

PVC Pipe Warmup

– 10 Pass Through

– 10 Twist

– 10 Good Morning

– 10 Pole Stretch

– 10 Overhead Squat

Skill

Five Rounds

– 4 Russian Dips

– 4 Hard Arch to L-Sit on pair of plates

Weightlifting

A: Metcon (Weight)

Supinated Grip C2B Pullups

2/2/2/2/2 w/ 2:00 Rest

WOD

B: Metcon (AMRAP – Rounds and Reps)

AMRAP x Three Rounds

– 3:00 5 Pushups + 10 Russian Swings

– 2:00 Max Double Unders
Score: Completed full rounds of ring dips and kb swings. Each round of AMRAP starts back at ring dips. No picking up where you left off when you come off double unders.

Note: No rest between rounds.

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Singles

– 5 Inch Worms

– 10 Plank Lunges (Total)

2x: Olympic Warmup (Snatch) (No Measure)

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatches

– 5 Overhead Squats

– 5 Snatch Balance

– 5 Squat Snatches

Weightlifting

A: Metcon (AMRAP – Rounds and Reps)

Every 30 Seconds x14

– Odd: 3 Snatch Grip Deadlift

– Even: 1 Hang Snatch
Note: Fourteen 30 second rounds.

Score: Total completed rounds + weight.

WOD

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 5 Toes to Bar

– 10 Pushup

– 15 Air Squat

Accessory

Metcon (Weight)

Four Rounds

– 6 Double KB Presses

– 6 Double KB Rows

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

Skill

Three Rounds

– 5 False Grip Ring Pulls to Belly

– 4 Russian Dips

– 3 Deep Ring Dips

Weightlifting

A: Push Press (1/1/1/1/1 w/ 2:00 Rest)

WOD

Rest 2:00 between parts B, C, and D.

B: Metcon (AMRAP – Reps)

AMRAP – 4:00

– Pullup

C: Metcon (AMRAP – Reps)

AMRAP – 4:00

– Hollow Rocks

D: Metcon (Time)

For Time:

– 1k Rower

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Three Rounds

– 5 OH Squat + 3 Sots Press

– 5 Downward Dog into Cobra Pose

Note: OH Squat down, sots presses, then OH squat up. First round with PVC pipe. Then barbell on remaining rounds if able.

Weightlifting

A: Overhead Squat (1/1/1/1/1/1/1 w/ 2:00 Rest)

WOD

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 5:00

– 6 Double KB Front Rack Lunges 24kg/16kg (total)

– 6 Burpee

AMRAP – 5:00

– 6 Double KB One Legged Deadlifts 24kg/16kg (total)

– 6 Burpee

Rest: No rest between AMRAPS
RXPlus: 6 Double KB OH Lunges (20kg/16kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 200m Run

– 25m Lunges

– 25m Inch Worms

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

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Singles

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

– 5 Burpees

Skill

False Grip Pulls to Belly

– 5 x 4 Reps

Gymnastics

A: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 1.1.1 L-Sit Supinated Grip C2B Pullup

WOD

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 30 Double Unders

– 5 Ring Dips

– 10 Slam Balls (30#/20#)