CrossFit WOD
Five Rounds:
– 1:00 KB Swings (Russian Style)
– 1:00 Ring Pushups
– 1:00 Box Jumps
– 1:00 Rest
Finisher:
– 80 Sledge Strikes
Endurance WOD
Run/Row
– 5:00 on, 2:30 off
– 6:00 on, 3:00 off
– 7:00 on
Category: CrossFit
CrossFit WOD
Ten Rounds:
– 12 Burpees
– 12 OH Lunges (Total)
Skill: Burpee
CrossFit WOD
21-15-9:
– Deadlift (225#/155#)
– Thruster (95#/65#)
Mobility WOD
– High Hamstring
– Anterior Hip
– Band Squat
CrossFit WOD
Five Rounds:
– 5 Push Press (unbroken)
– 400m Row
– 3:00 Rest
Partner Finisher
AMRAP – 8:00
– Slam Balls
*Ball drop penalty, five burpees.
Endurance WOD
Two Rounds:
– 1000m Run/1250 Row
– 2:00 Rest
*Deviate no more than 3-5 seconds.
CrossFit WOD
Turkish Getup Practice
Squat Clean
1-1-1-1-1-1
Finisher
– 50 Turkish Getups
We will have an altered schedule on Saturday, June 30; Wednesday, July 4; and Saturday, July 7. On June 30 and July 7 (both Saturdays), we will have a group WOD at 9:00 a.m. only for all members, including public safety personnel. The Boneyard will close at 10 a.m. We will resume our regular Saturday schedule on Saturday, July 14.
Join us at 7:00 p.m. on July 4 for a special Independence Day WOD. (The Boneyard is closed for morning and afternoon classes. Our regular class schedule will resume on Thursday.)
After the workout, we are going out to grill out at the gym (bring your towel to shower) and watch the 4th of July Riverfront Celebration Fireworks. David and Jennie will provide chicken for everyone. Bring your own sides, drink, and a camping chair.
RSVP on our CrossFit Montgomery Facebook event: 4th of July, WOD, Food, and Fireworks or by emailing [email protected].
CrossFit WOD
AMRAP – 15:00
– 5 Toes to Bar
– 10 Pushups
– 15 KB Swings
Endurance WOD
Ten to Twelve Rounds
– 200m Run/250m Row
– 2:00 Rest
*Deviate no more than 2-3 seconds.
CrossFit WOD
For Time:
– 1k Row
– 400m Run
– 200 Double Unders
Mobility WOD
– High Hamstring
– Anterior Hip
CrossFit WOD
“Nancy”
Five Rounds:
– 400m Run
– 15 Overhead Squats (95#/65#)
Mobility WOD
CrossFit WOD
Four Rounds
– Standing Press Cluster – 1.1.1.1
– 3 Mixed Grip Pullups @ 21X0
– 2:00 Rest
Four Rounds:
– 12 Push Press TnG
– 15 CTB Pullups
– 2:00 Rest
Endurance WOD
Eight Rounds
– :20 Run/Row
– :10 Rest