CrossFit WOD
Push Press
– Heavy 5 Rep
Five Rounds
– 5 Press @ 75% of heavy 5 rep push press
– 10 KB Swings
– 20 Situps
Endurance WOD
Run
Nine Rounds
– 1:00 Run
– 1:00 Rest
*Each run effort should be at 95% effort.
Row
Four Rounds
– 500m Row
– Equal Rest
*Hold all splits within 2 to 3 seconds.
CrossFit WOD
Overhead Squat
5-5-5-5-5
Tabata
– Pullups
– Air Squat
Mobility WOD
CrossFit WOD
Five Rounds For Time:
– 3 Power Cleans
– 6 Front Squats
– 9 Ring Dips
– 12 Situps
CrossFit WOD
Press
1-1-1-1-1
Tabata Chipper
– 100 Ring Rows (20/10)
– 100 KB Swings (20/10)
Endurance WOD
Eight Rounds:
– :20 Run
– :10 Rest
If possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed.
CrossFit WOD
15-12-9-6-3:
– SDLHP (115#/75#)
– Snatch (115#/75#)
CrossFit WOD
Four Rounds For Time:
– 5 Thrusters, 135/95 pounds
– 10 Handstand Push ups
– 15 Pullups
Endurance WOD
Five Rounds:
– 800m Run
– 3:00 Rest
*Hold 3 to 5 seconds or foul.
CrossFit WOD
Deadlift
1-1-1-1-1
Five Rounds
– 3 Deadlifts @ 70% of Heavy 1 Rep
– 50/40/30/20/10 Double Unders
– 1:00 Rest
Pound for Pound (#4#) is a one-day CrossFit competition hosted by CrossFit Montgomery. This year’s venue is the Riverfront Park in Downtown Montgomery. Last year 150 athletes participated in the first annual Pound for Pound competition. This year’s event looks to double that number. Pound for Pound sets itself apart from other CrossFit competitions by taking into account the weight of the competitor. #4# asks: Are you the fittest pound for pound?
For more information, visit our Pound For Pound Website. Also “Like” Pound For Pound on Facebook to receive updates. Visit Garage Games to register.
ATTENTION CROSSFIT MONTGOMERY MEMBERS: We encourage all members to compete! For our members who are not planning to compete, we’d love for you to volunteer. If you are interested in judging or volunteering to assist before and during the event, please complete the following online form.
CrossFit WOD
For Time:
– 5k Run
CrossFit WOD
AMRAP – 6:00
– 5 Hang Power Cleans, 135#/95#
– 5 Ring Dips
Three Rounds:
– 400m Row
– 3:00 Recovery
*Slowest 400m counts.