CrossFit WOD
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
– 8 Thrusters (155/105#)
– 6 Rope Climbs (15 ft. ascent)
– 11 Box Jumps (30/24″)
Endurance WOD
Time Trial
– 10 Mile Run/8k Meter Row
Category: CrossFit
CrossFit WOD
Five Rounds:
– 5 Thick Bar Deadlifts (275#/155#)
– 10 Burpees
CrossFit WOD
EMOM
Five Rounds:
– 5 Power Cleans
then
Five Rounds
– 5 Push Press
then
Five Rounds
– 20 Double Unders
Endurance WOD
Ten Rounds
– 200m Run/250m Row
– 1:30
*Hold splits within 2-3 seconds.
CrossFit WOD
Skill
– Rope Climb
Six Rounds
– 10 Back Squats @ 2010
– 3:00 Rest
Spanish Wrap
Russian Wrap
CrossFit WOD
Five Rounds
1a. 1 Thruster
1b. 3:00 Rest
Three Rounds
2a. 3 Front Squats (80% of 1RM Front Squat)
2b. 1:30 Rest
Four Rounds
3a. Max Mixed Grip Pullups @ 30X0
3b. Max HSPU
3c. 1:00 Rest
Endurance WOD
Three Rounds:
– 200m Run/250m Row
– 400m Run/500m Row
– 600m Run/750m Row
*1/1 Work Rest
CrossFit WOD
Partner AMRAP – 10:00
– 100m Run
Rest 4:00
Partner AMRAP – 5:00
– Situps
Rest 2:00
Partner AMRAP – 5:00
– KB Swings
*Only one partner may work at a time. Score for each station will be recorded.
Categories
2012-07-28
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
Group WOD
Come in at 9 and we’ll have a group WOD for you!
9:00 ~ 10:00 a.m.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>>
9:00 ~ 10:00 a.m.
Public Safety Personnel
CrossFit Montgomery offers affordable CrossFit training to Montgomery’s Public Safety Personnel. Learn more>>
9:00 ~ 11:00 a.m.
New Foundations Class Begins
A new Foundations class starts. Please contact us if you or someone you know is interested in getting started.
CrossFit WOD
“Fight Gone Bad”
Three Rounds:
– 1:00 Wall Ball (20#/14#)
– 1:00 SDLHP (75#/55#)
– 1:00 Box Jumps (20″)
– 1:00 Push Press (75#/55#)
– 1:00 Rower (Calories)
– 1:00 Rest
Mobility WOD
CrossFit WOD
Skill – Muscle Up
– Kipping on Rings
– Progression
EMOM – 10:00:
– 5 Burpees
– Max Strict Pullups
Endurance WOD
Three Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.
CrossFit WOD
AMRAP – 2:00
– Hand Release Pushups
2:00 Rest
AMRAP – 2:00
– KB Swings
2:00 Rest
AMRAP – 2:00
– Double Unders
2:00 Rest
AMRAP 2:00
– Rower (Calories)