CrossFit WOD
AMRAP – 15:00
– 5 Power Clean (135#)
– 10 Ring Pushups
– 15 Wall Balls (20#/14#)
Endurance WOD
Tabata
– 8 x Run/Row (:20 work/:10 rest)
Category: CrossFit
CrossFit WOD
Five Rounds
– 3 Push Press
– Max Kipping Pullups
– 2:00 Rest
AMRAP – 8:00
– Double Unders
CrossFit WOD
Back Squat
5-3-2-5-3-2
EMOM – 6:00
– 5 Hang Squat Cleans (135#/95#)
AMRAP – 3:00
– Burpees
Endurance WOD
Run/Row
– 5:00 Work/2:30 Rest
– 6:00 Work/3:00 Rest
– 7:00 Work
CrossFit WOD
Twenty Rounds w/ Partner (10 rounds each):
– 15 KB Swings
– 200m Run
– Tag
Categories
2012-08-11
Thank you to everyone that donated to The 31Heroes Project and to the 25 people who participated in a “Workout To Remember.” We raised around $750!
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
10,9,8,7,6,5,4,3,2,1:
– Ring Dips
– Deadlift (60% 1RM)
– Box Jumps (24″/20″)
CrossFit WOD
Tabata Mix (20/10):
– 8 x Squats
– 8 x Pushups
– 8 x Situps
– 8 x Pullups
Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 3:00 Rest
*Hold efforts within 3-5 seconds.
CrossFit WOD
Partner Run 6k
15 Rounds for Time (RFT):
– 400m Run
– 10 Burpees
– Tag
CrossFit WOD
Overhead Squat
5-5-5-5-5 (3:00 Rest)
AMRAP – 5:00
– Mixed Grip Pullups (change grip every set)
3:00 Total
– Plank Hold
Endurance WOD
Four Rounds:
– 400m Run/500m Row
– 1:30 Rest
Hold splits within 2-3 seconds.
CrossFit WOD
21,18,15,12,9,6 RFT:
– Hand Release Pushups
– KB Swings (24kg/16kg)