CrossFit WOD
Jerk
5 x 3 @ 75%
Tabatas
– Mountain Climbers (8 x 20/10)
– Situps (8 x 20/10)
Endurance WOD
Three to Seven Rounds:
– 400m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds
Category: Endurance
Saturday Schedule
9:00 ~ 10:00 a.m.
ENDURANCE TEAM MEET
Current members meet with Coach Nate at Swayback Trail in Wetumpka and a new class begins with Coach David at The Boneyard. The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>>
9:00 a.m. ~ Noon
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.
CrossFit WOD
Press
5 x 5 @ 65%
Three rounds for time of:
– 10 Push Press (95#/65#)
– 30 Double Unders
Endurance WOD
Six to Twelve:
– 300m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds.
Categories
2012-01-10
Underground Strength
Five Rounds
1a. 5 Sumo Deadlifts
Three Rounds
2a. 10 Slam Balls
2b. 10 High Box Jumps
Three Rounds
3a. 15 Weighted Situps
3b. 150′ Farmers Walk
Endurance WOD
Three to Six Rounds:
– 1200m Run
– 2 to 3 Minutes Recovery
*Hold 3 to 5 seconds.
Rope Climb
Categories
2012-01-07
Saturday Schedule
9:00 ~ 10:00 a.m.
ENDURANCE TEAM MEET
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>>
9:00 ~ 11:00 a.m.
FOUNDATIONS
A new Foundations class starts. Please contact us if you or someone you know is interested in getting started.
9:00 a.m. ~ Noon
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.
Categories
2012-01-05
Underground WOD
Six Rounds
1a. 5 KB Clean and Press w/ Right
1b. 5 KB Clean and Press w/ Left
1c. 20 Mountain Climbers (each)
Five Rounds
2a. 10 KB Snatches w/ Right
2b. 10 KB Snatches w/ Left
2c. 10 KB High Pulls
Endurance WOD
Three to Seven Rounds:
– 4:00 Run
– 3:00 Recovery
CrossFit WOD
Oly The Bear
Seven Rounds of Seven:
– Squat Clean
– Push Jerk
– Front Squat
– Push Jerk
Endurance WOD
1. Two to Six Rounds
– 200m Run
– 1:00 Recovery
*Hold within 2-3 seconds
2. Two to Six Rounds
– 400m Run
– 1:30 Recovery
*Hold within 3-5 seconds
Mobility WOD
CrossFit WOD
Four Rounds for Reps:
– Pullups 1 Minute
– Pushups 1 Minute
– Air Squats 1 Minute
– Rest 1 Minute
Endurance WOD
Two to Six Rounds:
– 4 Minute Run
– 3 Minute Recovery
Mobility WOD
Daily WOD
“Monte’s Mountain”
1 to 10 to 1 Pyramid:
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
*Work your way up the ladder. If you fail and have to put the kettlebell down you have reached your last round. Complete the reps for that round and then work your way back down to one rep.
Endurance WOD
Two to Six Rounds:
– 1000m Run
– 3 Minute Recovery
*Hold 3 to 5 seconds.
Categories
2011-12-20 WOD
Daily WOD
Three Rounds
1a. 10 Strict Toes to Bar
1b. 150′ OH KB Walk
Three Rounds
2a. 10 Hip Extensions
2b. 10 V Outs (View videos below)
Three Rounds
3a. Plank Progression
3b. 10 Bridge Ups
* Planks: Ten seconds each position. From the elbow or from the top of the pushup, not both. Video below.
Endurance WOD
Four to Eight Rounds:
– 400m Run
– 90 Seconds Recovery
*Hold 3-5 seconds.
V Outs
Prescription:
– Start in a support position on the rings with hands turned out and elbows locked
– Push the rings away from you as you descend into a hollow body position
– Maintain shoulders active and arms in v formation
– Pause at the bottom and reverse the movement back to support
Plank Progressions