CrossFit WOD
AMRAP – 8:00
– 10 KB Swings
– 15 Pushups
AMRAP – 8:00
– 15 Double Unders
– 10 Lunges
– 5 Pullups
AMRAP – 8:00
– 10 Situps
– 10 Wall Balls
– 5 Ring Dips
Category: CrossFit
CrossFit WOD
Five Rounds
– Five Snatch Grip Deadlift @ 2010
– Max Ring Pushups @ 1111
– 3:00 Rest
Three Rounds
– Weighted Hip Extensions @ 4022; 6-10
– 1:30 Rest
Endurance WOD
Two Rounds:
– 12:00 TT, rest 5:00
CrossFit WOD
Five Rounds
AMRAP – 2:30
– 400m Run
– Air Squats
– 2:30 Active Recovery
Mobility WOD
– Anterior Hip
– Heel Cord/Calf Bone Saw
Categories
2012-06-16
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. 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.
10:00
Group WOD
Come in at 10 and we’ll have a group WOD for you!
CrossFit WOD
“Nasty Girls”
Three Rounds:
– 50 Squats
– 7 Muscle Ups
– 10 Hang Power Cleans (135#/95#)
CrossFit WOD
Three Rounds
– 8 to 12 Double KB Rows (@ 2010
– 90 Seconds Rest
Three Rounds
– 75′ Farmers Walk (Heavy)
– 90 Seconds Rest
For Time:
– 50 Six Count Burpees
Endurance WOD
Run/Row
Three Rounds:
– 1 Mile Run/2k Row
– 3:00 Recovery,
*Deviate no more than +/- 5 to 10 seconds.
CrossFit WOD
Three Rounds
1a. 3 Power Snatch x 3 @ 80%
1b. 90 Second Rest
Five Rounds
2a. 7 Deadlift (Touch and Go, Same Weight)
2b. 1:00 Rest
Three Rounds
3a. Max Strict Knees to Elbows
3b. 2:00 Rest
Four Rounds
4a. 10 Weighted Situps
4b. 1:00 Rest
CrossFit WOD
Standing Press
1-1-1-1-1-1
Five Rounds:
– 3 Front Squats
– 30 Double Unders
Endurance WOD
Six Rounds
– 400m Run/500m Row
– 1:30 Recovery
*Deviate no more than +/- 2-3 seconds.
CrossFit WOD
Three Rounds:
– 4 TnG Power Cleans
– 6 Burpees
– 3:00 Rest
*Same Weight, As Fast as Possible.
Two Rounds:
– 1:00 Thrusters (95/65#)
– 1:00 Chin ups COVP
– 5:00 Rest
For Time:
– 800m Run
9:00 ~ 10:00 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. 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>>
10:00 & 11:00 a.m.
CrossFit For Hope Fundraiser WOD
Join our team and/or donate to St. Jude’s Hospital.
“Hope”
Three Rounds for Reps:
– Burpees in 1 Minute
– Power Snatches in 1 Minute (75#/55#)
– Box Jumps in 1 Minute (24″)
– Thrusters in 1 Minute (75#/55#)
– C2B Pullups in 1 Minute
– 1 Minute Rest
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.