CrossFit WOD
Jerk
5 x 5 @ 65%
For Time:
– 30 Calories Rower
– 30 Ring Dips
– 30 Wall Balls
Endurance WOD
Four to Six Rounds:
– 400m Run
– 1:00 Recovery
*Hold within 2 to 3 seconds.
Category: CrossFit
CrossFit WOD
Front Squat
– 5 x 5 @ 65% of 1RM
Finisher
– Death by Burpees
Mobility WOD
SATURDAY SCHEDULE
SPARTAN SPRINT
CrossFit Montgomery has a team racing at the Spartan Sprint in Conyers, Georgia. Members Brandon, Craig, Katechis, Kyle, Mary, Susan, Tosh, and coaches David, Greg C. and Nate are competing. Wish them luck!
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 Team Meet
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>> The CFMGM Endurance Team is encouraged to register and race in the Centerpoint Half/5K next Saturday, March 17 in Prattville.
10:00 & 11:00 a.m.
Group WOD = Open WOD 12.3
We are hosting the Open WODs every Saturday at 10 a.m. and 11 a.m. unless otherwise noted. Register athletes: read this.
CrossFit WOD
Five Rounds for Load:
– 2 Hang Snatch
– 2 Hang Squat Snatch
– 2 Power Snatch
– 2 Squat Snatch
Same weight for each movement. Increase weight each round.
Mobility WOD
CrossFit WOD
Press
1-1-1-1-1-1-1
Tabata
– Rower
5:00 Rest
– Double Unders
Endurance WOD
Six to Ten Rounds
– 600m Run
– 2:00 Recovery
*Hold within 2 to 3 seconds.
CrossFit WOD
Baseline 2
– 800m Run
– 50 Air Squats
– 40 Situps
– 30 Pushups
– 20 Pullups
– 10 Burpees
– 800m Run
– 10 Burpees
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
Mobility WOD
CrossFit WOD
Deadlift
1-1-1-1-1-1-1
AMRAP – 5 Minutes:
– 5 Power Cleans (95#/65#)
– 7 Burpees
Mobility WOD
SATURDAY SCHEDULE
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.
New Endurance Class Begins
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>> Note: The CFMGM Endurance Team is running in the Resurrection Run 5K/10K in Prattville.
10:00 ~ 12:00 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 = Open WOD 12.2
We are hosting the Open WODs every Saturday at 10 a.m. and 11 a.m. unless otherwise noted. Register athletes: read this.
CrossFit WOD
Five Rounds for Load:
– 2 Hang Cleans
– 2 Power Cleans
– 2 Hang Squat Cleans
– 2 Squat Cleans
Same weight for each movement. Increase weight between rounds.
Mobility WOD
CrossFit WOD
Push Press
5 x 3 @ 75%
AMRAP* – 12 Minutes:
– 5 Pushups
– 10 Air Squats
*After Every 4th Round: 20 Double Unders
Mobility WOD