Categories
CrossFit Workouts

2014-03-11

CrossFit WOD
Skill – 10:00
– Split Jerk

3RM – 12:00
– Strict Press

AMRAP – 10:00
– :30 Left Plank
– :30 Right Plank

Categories
CrossFit Workouts

2014-03-10

CrossFit WOD
3RM – 15:00
– OH Squat

AMRAP – 15:00
– 30 Double Unders
– 150′ Bear Crawl

Categories
CrossFit Workouts

2014-03-06

CrossFit WOD
Ten Rounds
– :30 Goblet Squats
– :30 Rest
– :30 Mountain Climbers
– :30 Rest
– :30 Squat Thrust
– :30 Rest
– :30 Plank Hold
– :30 Rest

Categories
CrossFit Workouts

2014-03-05

CrossFit WOD
Five Rounds w/ 2:00 Rest
– 1.1.1 Power Snatch
– 200m Run/250m Row

Five Rounds w/ 2:00 Rest
– 150′ Farmers Walk
– 15 OH KB Swings

Categories
CrossFit Workouts

2014-03-04

CrossFit WOD
EMOM – 10:00
– 3 Deadlifts @ 65-70% of 1RM Deadlift

5:00 Rest

EMOM – 10:00
– 2 Muscle Ups
– or –
– 4 C2B Pullups + 4 Burpees

Categories
CrossFit Word of the Month Workouts

2014-03-03

Word of the Month
aer·o·bic adjective \er-ˈō-bik\
– strengthening the heart and lungs by making them work hard for several minutes or more

CrossFit WOD
1RM – 12:00
– Front Squat

1RM – 10:00
– Push Press

For Total Reps:
– 1:00 Wall Ball
– :30 Rest
– 1:00 Box Jumps
– :30 Rest
– 1:00 Ring Dips

Categories
CrossFit Workouts

2014-02-28

CrossFit WOD
Open WOD 14.1

Note: Those not competing in the Open may scale and modify as necessary.

OPEN ATHLETES: CrossFit Montgomery is a validating affiliate and will host the 2014 Reebok CrossFit Games Open WOD on Fridays during our regular class times and every Saturday at 9 a.m. Cost for non-members: $20. If you are registered and would like us to validate your WOD, read the REGISTERED ATHLETES section on our CrossFit Games page and contact us at 1-877-907-4141 or [email protected] for more information.

Categories
CrossFit Workouts

2014-02-27

CrossFit WOD
AMRAP – 5:00
– Turkish Getups

AMRAP – 5:00
– Double Unders

AMRAP – 5:00
– KB Swings

AMRAP – 5:00
– Situps

Note: 2:00 rest between AMRAPs

Categories
CrossFit Workouts

2014-02-26

CrossFit WOD
Five Rounds w/ 2:00 Rest
– 3 Deadlifts @ 85-90% 1RM

21-15-9 For Time:
– KB Swing (24kg/16kg)
– Burpee

Categories
CrossFit Workouts

2014-02-25

CrossFit WOD
Skill – 10:00
– Kipping Pullup

EMOM – 15:00
– 15 Air Squat
– 10 Pushup
– 5 Pullup