CrossFit WOD
Deadlift
4-3-3-2-2-2
*2:00 Rest
Five Rounds:
– 5 Deadlifts (185#/135#)
– 10 Ring Rows
Endurance WOD
Three Rounds:
– 100m Run/125m Row
– 200m Run/250m Row
– 400m Run/500m Row
*Equal Rest
Category: CrossFit
CrossFit WOD
Three Rounds w/ Partner for Total Time:
– P1: 1k Run, P2: Rest
– P1: Rest, P2: 1k Run
Join us at 9 a.m. on Saturday, August 4 as we honor the heroes killed in action August 6, 2011 by completing the “31Heroes” WOD. Join our team and/or donate to the cause (funds for programs that provide support to families of all fallen military heroes—past, present, and future). If you don’t register and come to WOD on Saturday, we are asking that you donate $15.
Try to pick a partner who has similar abilities as you. We will have 6 or 7 pairs WOD’ing at one time. We will have 3 or more heats depending on how many people come. We will be running rain or shine.
Thanks to everyone who has registered and/or donated to this cause! As of Wednesday, we have 14 registrants and we have raised $562.
“31Heroes”
AMRAP 31 Min.
- 8 Thrusters (155#/105#)
- 6 Rope Climbs (15 ft. ascent)
- 11 Box Jumps (30″/24″)
As always, we will scaled and modify the movements where necessary. This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score = Total # of reps.
RSVP on Facebook and check back often as we will provide more updates as we get closer to the event.
Categories
2012-07-21
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
In 20:00:
– 800m Run
then
AMRAP
– 5 KB Presses (each arm)
– 10 Deadlifts (135#/95#)
– 15 Wall Balls
Mobility WOD
CrossFit WOD
Back Squat
6-5-4-3-2 @ 4011
3:00 Rest
Three Rounds
– 12 Barbell Front Rack Lunges (total)
– 1:30 Rest
Ladder – 6:00
– Situp
– Pushup
* 1 Situp, 1 Pushup, 2 Situps, 2 Pushups, 3 Situps, 3 Pushups, etc.
Endurance WOD
Tabata Run/Row
CrossFit WOD
Turkish Getups
Ladder: 5 to 1 (both arms)
For Time:
– 250m Row
– 15 KB Swings (32kg/24kg)
– 25 burpees
– 15 KB Swings (32kg/24kg)
– 250m Row
CrossFit WOD
Six Rounds:
– 9 Box Jumps (24″)
– 6 CoVP Pullups
– 3 Clean & Jerks
– 200m Run
– 2:00 Rest
Endurance WOD
Eight to Twelve Rounds:
– 50m Run/75m Row
– 4:00 Recovery
CrossFit WOD
Hang Power Snatch
3-2-2-1-1-1-1
Partner Finisher
AMRAP – 6:00
– 15 Air Squats
Resting Partner: Suitcase Hold
Mobility WOD
Categories
2012-07-14
Good luck to Coach Chase Park and the Montgomery Fire and Rescue Department competing at the Firefighter Combat Challenge Friday and Saturday! Learn more>>
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.
Run
– 2M TT (Time Trial)
Row
– 5K TT (Time Trial)
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.