CrossFit WOD
Back Squat
1RM in 10 Minutes:
EMOM – 8 Minutes
– 2 Back Squats @ 80%
– 8 Pullups
Endurance WOD
Ten Rounds:
– 100m TT w/10-20# vest
– 2 Minute Recovery
Category: Endurance
CrossFit WOD
Press
5 x 3 @ 75%
Five RFT:
– 20 Air Squats
– 10 Ring Dips
– 5 Strict Pullups
Endurance WOD
Ten Rounds:
– 30 Seconds Max Efforts
– 2:00 Recovery
Categories
2012-03-20
Underground Strength
Four Rounds
1a. Max Handstand Hold
1b. 15 Close Stance Squats
Four Rounds
2a. 4/3/2/1 Rope Climbs
2b. 8/6/4/2 Pistols
Four Rounds
3a. Max Hollow Body Hold
3b. 10 Bridge Ups
Endurance
Four to Six Rounds:
– 2:00 Time Trial
– 4:00 Recover
Hollow Body
Bridge Up
CrossFit WOD
For Time:
– 20 Cleans (165#)
– 40 Pullups
– 60 KB Swings (32kg/20kg)
– 40 Pushups
– 20 Deadlifts (275#/185#)
Endurance WOD
Two to Three Rounds:
– 1 Mile Run
– 4:00 Recovery
*Hold within 10 to 15 seconds.
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.
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
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.
Categories
2012-03-06
Underground Strength
Four Rounds
1a. 5 Turkish Getups w/ Right Arm
1b. 5 Turkish Getups w/ Left Arm
Three Rounds
2a. 50′ Overhead Lockout Walk
2b. 50′ Front Rack Walk
2c. 50′ Farmers Lunge
2d. 50′ Farmers Walk
Endurance WOD
Tabata Sprints
– 8 x 20:10
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.
Categories
2012-03-01
Underground WOD
Four Rounds
– Max Handstand Pushups
– 150′ Tire Drag/Sled Drag/Prowler Push
Four Rounds
– Max Strict Pullups
– 5 KB Clean and Press
Three Rounds
– Max Knees to Elbows
– Leg Blaster
Endurance WOD
Six to Eight Rounds:
– 2:00 Run
– 2:00 Recover