Category: CrossFit

Categories
CrossFit Endurance Foundations Public Safety WOD Workouts

2012-09-22

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

2012-09-21

CrossFit WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups

Categories
CrossFit Endurance Workouts

2012-09-20

CrossFit WOD
Skill Practice
– Muscle Up

Five Rounds
– 12 Overhead Squats (95#/65#)
– 12 Ring Dips

Endurance WOD
Three Rounds
– 800m Run/1000m Row
– 1:00 Rest
Hold within 3 to 5 seconds.

Categories
CrossFit Workouts

2012-09-19

CrossFit WOD
Five Rounds
– 5 Weighted Step Ups (each leg)
– 10 Box Jumps (24″/20″)
– 200m Run
– 3:00 Rest

Categories
CrossFit Endurance Workouts

2012-09-18

CrossFit WOD
Five Rounds
– 3 Push Press
– Max Strict Pullups
– 2:00 Rest

21-15-9
– KB Snatch (each arm)
– Mountain Climbers (each leg)

Endurance WOD
Tabata Run/Tabata Row
Eight Rounds
– :20 Work
– :10 Reast

Categories
CrossFit Workouts

2012-09-17

CrossFit WOD
Partner WOD (Follow the Leader)
AMRAP – 15:00
– 3 Power Cleans (135#/95#)
– 6 Pushups (Hand release)
– 250m Row

Categories
Community CrossFit Endurance Events Public Safety WOD Workouts

2012-09-15

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.
“9-11 THROWDOWN” ~ A One-Round 9 Movement 11 Rep Chipper

Buy-In & Cash-Out: 2,001m Row (representing the year of the 9-11 attacks)

….then 11 reps of the following:

  • 36/24″ box jumps
  • 125/85# thrusters (deaths @ pentagon)
  • burpee chest-to-bar pullups
  • 175/120# power cleans (AA Flight #175 (south tower))
  • handstand pushups
  • 2 pood/1.5 pood swings
  • toes to bar
  • 170/120# deadlifts (Flight 77 and Flight 93)
  • 110/75# push jerks (number of floors in each tower)

We can scale and modify where needed. There is an option to partner up and split the work.

Categories
CrossFit Endurance Workouts

2012-09-13

CrossFit WOD
Five Rounds
– 3 Front Squat @ 30X1
– 5 Pullups
– 10 Pushups
– 15 Situps
– 3:00 Rest

Endurance WOD
For Distance
– 1:00 on/1:00 off
– :50 on/1:00 off
– :40 on/1:00 off
– :30 on/1:00 off
– :20 on/1:00 off
– :10 on

Categories
CrossFit Workouts

2012-09-12

CrossFit WOD
For Time:
– 500m Row
+
Six Rounds:
– 10 KB Swings
– 10 Burpees

Categories
CrossFit Endurance Workouts

2012-09-11

CrossFit WOD
EMOM – 15:00
– 1 Power Snatch
– 1 Overhead Squat

Endurance WOD
Three Rounds
– 800m Run/1000m Row
– 2:00 Rest
Hold within 3 to 5 seconds.