CrossFit WOD
“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
Category: CrossFit
CrossFit WOD
Five Rounds
1a. Axle Deadlift 10-8-6-4-2 (275#/165#)
1b. 100m Sprint
*Active Recovery: Perform each round as fast as possible. Walk back is your rest. As soon as your return to your bar start the next round.
Four Rounds
2a. 8 High Box Jumps
2b. 1 Rope Climb (Arms only if possible)
AMRAP – 3:00
– 5 Air Squats
– 5 Mountain Climbers
– 5 Pushups
CrossFit WOD
“Fran”
21-15-9:
– Thruster (95#/65#)
– Pullup (C2B)
Mobility WOD
Endurance WOD
Three Rounds:
– 100m Run/125m Row
– Equal Rest
– 200m Run/250m Row
– Equal Rest
– 300m Run/500m Row
– Equal Rest
CrossFit WOD
Squat Clean
1-1-1-1-1
For Time:
– 2k Row
Categories
2012-06-02
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>>
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 & 11:00 a.m.
Group WOD
Come in at 10 or 11 and we’ll have a group WOD for you!
CrossFit WOD
“Annie” on the Run
50-40-30-20-10
– Double Unders
– Situps
– 200m Run
CrossFit WOD
10:00 Skill
– Rope Climbs
Four rounds of:
– 7 Power Cleans, 135/95
– 6 C2B Pullups
– 5 Burpees
Endurance WOD
Run
Two Rounds:
– 400m Run
– 1:00 Recovery
Two Rounds:
– 800m Run
– 3:00 Recovery
*Deviate no more than 2-3 seconds on 400m and 3-5 seconds on 800m.
Row
Two Rounds:
– 500m Row
– 1:00 Recovery
Two Rounds:
– 1000m Row
– 3:00 Recovery
*Deviate no more than 2-3 seconds on 500m and 3-5 seconds on 1000m.
CrossFit WOD
EMOM – 14:00:
– Partner A – Row for Calories
– Partner B – 3 Presses
*Partners switch stations every minute.
CrossFit WOD
EMOM – 7:00
– 3 Back Squats
KB Swing/Burpee Ladder
– 10 KB Swings
– 1 to 10 Burpees
Endurance WOD
Run
Six Rounds:
– 400m Run,
– 2:00 Recovery
*No more than 2-3 seconds deviation.
Row
Six Rounds:
– 500m Row
– 2:00 Recovery
*No more than 2-3 seconds deviation.
In honor of the SEAL community we will be doing a Hero WOD to honor one of their fallen, Navy Lieutenant Michael Murphy.
“Murph”
For time:
– 1 mile Run
– 100 Pull-ups
– 200 Push-ups
– 300 Squats
– 1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.