CrossFit WOD
AMRAP – 20 Minutes
– 400m Run
– 10 Box Jumps
– 15 KB Swings
Category: CrossFit
CrossFit WOD
Jerk
– 2 Rep Max
AMRAP – 10 Minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
– 400m TT
– 2:00 Recovery
Six to Eight Rounds
– 200m Run
– 1:30 Recovery
*Hold 2 to 3 seconds.
CrossFit WOD
Front Squat
– 3 Rep Max
For Time:
– 100 Burpees
CrossFit WOD
“Jackie” Rewind
– 1,000m Rower
– 50 Thrusters
– 30 Pullups
– 50 Thrusters
– 1,000m Rower
Mobility WOD
CrossFit WOD
Tabata
– Press @ 1/2 BW
Four rounds of:
– 0:30 Max Burpees, 0:30 Rest
– 0:30 Max Double Unders, 0:30 Rest
– 0:30 Max KB Swings, 0:30 Rest
Endurance WOD
Three Rounds:
– 100m Run
– 1x Rest
– 200m Run
– 1x Rest
– 400m Run
– 1x Rest
CrossFit WOD
Four Rounds:
– 50 Air Squats
– 400m Run
Mobility WOD
CrossFit WOD
Squat Clean
– Single Heavy Rep in 10 Minutes
Finisher
AMRAP – 2:00
– 5 Hang Power Cleans @ 65%
– Max Pullups/Pushups/Situps/Air Squats/Calories
– 1:00 Rest
Mobility WOD
Join us at the Second Saturday Riverfront Festival this Saturday, April 14, (5-8 p.m.) at Riverfront Park as we promote Pound For Pound and collect money for the Arthritis Foundations’s Arthritis Walk (which is Thursday, May 3). CrossFit Montgomery members will be demo-ing WODs and the CrossFit Montgomery coaches will “collect” on this week’s fundraising efforts.
We will be in front of the Silos, between the Amphitheater and the Silos. All CrossFit Montgomery members are encouraged to attend and WOD with us! Volunteers are needed as well. Email [email protected] if you want to WOD or volunteer to help.
Want to make your coaches sweat? Donate $1 per rep.
- Coach David’s Fundraising Page
He pledges to do one 2-pood kettlebell swing for every $1 donated. - Coach Jennie’s Fundraising Page
She pledges to do one burpee, power clean, or double under for every $1 donated. - Coach Cody’s Fundraising Page
He pledges to do one kettlebell snatch, goblet squat, or push up for every $1 donated. - Coach Nate’s Fundraising Page
He pledges to do one deadlift, one-legged squat, or push up for every $1 donated.
CrossFit WOD
For Time:
– 25 Overhead Squats (135#/95#)
– 50 Pullups
– 75 Kettlebell swings (24kg/16kg)
– 100 Double-unders
CrossFit WOD
10 to 1:
– Power Cleans (.75 BW)
– Handstand Pushups
– Deadlifts (1.5 BW)
Endurance WOD
Three to Five:
– 1000m Run
– 3:00 Recovery