CrossFit WOD
Buddy Boneyard Baseline (Partner A/Partner B)
For Time:
– 50 Air Squats/400m Run
– 400m Run/50 Air Squats
– 40 Situps/400m Run
– 400m Run/40 Situps
– 30 Pushups/400m Run
– 400m/30 Pushups
– 20 Pullups/400m Run
– 400m Run/20 Pullups
– 10 Burpess/400m Run
– 400m Run/10 Burpess
*Both partners must complete their work before moving on.
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.
CrossFit WOD
2k Row
and
Death by
– Pullup
or
EMOM – 15:00
– 1 Power Clean
– 1 Front Squat
– 1 Thruster
CrossFit WOD
Four Rounds:
– 12 Push Press (115#/75#)
– 12 Box Jumps (24″/20″)
– 2:00 Rest
or
Four Rounds
– 12 Deadlift (185/135#)
– 12 Burpee
– 2:00 Rest
Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 3:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
3k Run
and
Death by
– Pushups (start @ 5)
or
2k Row
and
Death by
– Pullups
CrossFit WOD
Four Rounds:
– 12 Deadlifts (185/135#)
– 12 Burpee
– 2:00 Rest
or
Four Rounds:
– 12 Push Press (115#/75#)
– 12 Box Jumps (24″/20″)
– 2:00 Rest
Endurance WOD
Three Rounds:
– 100m Run/125m Row
– 200m Run/250m Row
– 400m Run/500m Row
*Equal rest.
CrossFit WOD
3k Run
3:00 Rest
Death by
– Pushup (start @ 5)
Pictured above: Kyle and Coach Nate on Aug. 25
before the Mid-Atlantic Super Spartan Race in Virginia
Special Message: Our thoughts and prayers, today and always, are with the family of Reva Tosh, Greg’s mother, who passed away Wednesday from an extended illness.
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.
CrossFit WOD
AMRAP – 20:00
– 5 Burpees
– 7 KB Swings (24kg/16kg)
CrossFit WOD
AMRAPs
– 5:00 Rower
– 4:00 Pushups
– 3:00 Air Squats
– 2:00 Pushups
– 1:00 Rower
Endurance WOD
Four Rounds
– 600m Run TT/750m Row TT
– 3x Rest
*All out efforts.