We would like to take this opportunity to say we are so very thankful to have such an amazing group of members and visitors at CrossFit Montgomery.
THANKSGIVING HOURS: We are closed on Thursday (Thanksgiving Day) and Saturday. We will have two classes on Friday – 11:15 a.m. and 5 p.m.
CrossFit WOD
“Fran”
21-15-9 For Time:
– Thrusters (95#/65#)
– Pullups
CrossFit WOD
Snatch Pulls
Five Rounds:
– 3 Snatch Pulls
– Max Ring Pushups
– 3:00 Rest
Tabatas for Total Reps
– Rower w/o Legs (20/10 x 8)
– Burpees (20/10 x 8)
CrossFit WOD
Split Jerk
– Work up to a heavy rep in 10:00
EMOM 10:00
– 4 Ring Dips
– 8 Clean Catch Squat (24kg/16kg)
Endurance WOD
Three Time Trials
– 1 Mile Run/1,500m Row
– 4:00 Rest
CrossFit WOD
Power Cleans
3-2-1-2-1 w/ 2:00 Rest
Five Rounds
– 2 Clean Grip Deadlift @ 120% of 1RM Power Clean
– 10 Box Jumps
– 2:00 Rest
AMRAP – 3:00
– Double Unders
Good luck to those running the Turkey Burner 5K! Coach Mike (wearing his white CFM Endurance shirt) will meet everyone near packet pick-up around 7:30 a.m. for a group picture.
8:00 ~ 9:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
9:00 ~ 10:00 a.m.
Endurance Class
9:00 ~ 10:00 a.m.
Group WOD
CrossFit WOD
“Barbara”
Five Rounds
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 3:00 Rest
CrossFit WOD
EMOM – 8:00
– 3 Hang Power Snatches
Ten Rounds w/ Partner
– 250m Rows
– :30 Rest
Endurance WOD
Three Rounds:
– 200m Run/250m Row
– 400m Run/500m Row
– 600m Run/750m Row
*Equal rest. Wear a 20# vest.
CrossFit WOD
EMOM – 8:00
– 4 HSPU/4 Standing Presses
Partner Ladder for Time:
– 10 KB Swings
– 1 to 10 Burpees
*Partner A and B does 10 KB Swings and 1 Burpee. Partner A and B does 10KB Swings and 2 burpees, etc. KB cannot touch the ground. 10 Extra burpees per partner each time the KB touches the ground.
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 4 Front Squats @ 22X1
– Max Strict Pullups
AMRAP – 8:00
– 6 OH Lunges (each)
– 8 Weighted Situps
– 10 Pushups
Endurance WOD
Run
Six Rounds
– 150m Shuttle Sprint on 2:00s
Row
Eight Rounds
– 250m
– 1:00 Rest
*Hold splits within 2 to 3 seconds.
CrossFit WOD
“Boneyard Baseline”
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees