Categories
CrossFit Endurance Workouts

2012-10-16

CrossFit WOD
Four Rounds w/ 2:00 Rest
– 5 Overhead Squats
– 10 Box Jumps (24″/20″)
– 30 Double Unders

Four Rounds w/ 2:00 Rest
– 5 Power Snatches
– 10 C2B Pullups
– 30 Mountain Climbers (each)

Endurance WOD
Time Trial
400m Run/500m Row

5:00 Rest

Four Rounds @ 75% of Time Trial
– 400m Run/500m Row
– 1:00 Rest

Categories
CrossFit Workouts

2012-10-15

CrossFit WOD
“Karen”
– 150 Wall Balls (20#/14# @10’/9′)

Categories
Community CrossFit Events Workouts

2012-10-13

“Grace”
For Time:
– 30 Clean and Jerks

CrossFit Montgomery and friends are lifting barbells for boobs in the 4th Annual “Amazing Grace” Fundraiser starting at 9:00 a.m. with a special WOD for the kiddos.

Participants can read details on our CFM HOSTS BARBELLS FOR BOOBS.

SAVE A PAIR…Save a life! Donate at www.barbellsforboobs.com or submit your donation at the fundraiser on Saturday. We are asking all participants to donate or collect $20.

Categories
CrossFit Workouts

2012-10-12

CrossFit WOD
Turkish Getups
– 50 Reps (total)

EMOM – 10:00
– 20 Russian KB Swings

Categories
CrossFit Endurance Workouts

2012-10-11

CrossFit WOD
Front Squat w/ 2:00 Rest
5-4-3-2-1

For Time:
10-8-6-4-2
– Thrusters (115#/75#)
– 100m Run
– 100m Walk

Endurance WOD
Eight to Twelve Rounds:
– 200m Run/250m Row
– 1:00 Rest
Hold within 2 to 3 seconds.

Categories
CrossFit Workouts

2012-10-10

CrossFit WOD
“Tabata Something Else”
– Pullups x 8
– Pushups x 8
– Situps x 8
– Air Squats x 8

Categories
CrossFit Endurance Workouts

2012-10-09

CrossFit WOD
Four Rounds
– 1.1.1.1 Clean and Jerk
– 10 Russian KB Swings
– 200m Run
– 2:00 Rest

Four Rounds
– 1.1.1.1 Power Clean
– 10 Burpees
– 200m Run
– 3:00 Rest

Endurance WOD
Two Rounds:
– 600m Run/750m Row
– 800m Run/1000m Row
– 1000m Run/1200m Row

Categories
CrossFit Workouts

2012-10-08

CrossFit WOD
Four Rounds
– Max Strict Pullups w/ Mix Grip @ 21X0
– Max Hollow Rocks
– 2:00 Rest

For Time w/ Partner
– 30 Ring Rows (each partner)
– 60 OH Lunges (each partner)
– 120 Double Unders (each partner)
Note: Only one partner working at a time.

Categories
CrossFit Endurance Events Foundations Public Safety WOD Workouts

2012-10-06

Good luck to Team CrossFit Montgomery (Cory, Steve and Coaches David and Mike), Adam, Alex, Amy,  Anna, Kyle, Melissa, and everyone else running in the Montgomery Half Marathon Relay!

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
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.

9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.

9:00 ~ 11:00 a.m.
Foundations Class
A new Foundations class begins. Please contact us if you or someone you know is interested in getting started.

Categories
CrossFit Workouts

2012-10-05

CrossFit WOD
Power Elizabeth
21-15-9:
– Power Cleans (135#/95#)
– Ring Dips