CrossFit WOD
Four Rounds w/ 2:00 Rest
– 5 Overhead Squats
– 10 Box Jumps (24″/20″)
– 30 Double Unders
Four Rounds w/ 2:00 Rest
– 5 Power Snatches
– 10 C2B Pullups
– 30 Mountain Climbers (each)
Endurance WOD
Time Trial
400m Run/500m Row
5:00 Rest
Four Rounds @ 75% of Time Trial
– 400m Run/500m Row
– 1:00 Rest
CrossFit WOD
Front Squat w/ 2:00 Rest
5-4-3-2-1
For Time:
10-8-6-4-2
– Thrusters (115#/75#)
– 100m Run
– 100m Walk
Endurance WOD
Eight to Twelve Rounds:
– 200m Run/250m Row
– 1:00 Rest
Hold within 2 to 3 seconds.
CrossFit WOD
Four Rounds
– 1.1.1.1 Clean and Jerk
– 10 Russian KB Swings
– 200m Run
– 2:00 Rest
Four Rounds
– 1.1.1.1 Power Clean
– 10 Burpees
– 200m Run
– 3:00 Rest
Endurance WOD
Two Rounds:
– 600m Run/750m Row
– 800m Run/1000m Row
– 1000m Run/1200m Row
Good luck to Team CrossFit Montgomery (Cory, Steve and Coaches David and Mike), Adam, Alex, Amy, Anna, Kyle, Melissa, and everyone else running in the Montgomery Half Marathon Relay!
8:00 ~ 9:00 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 Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.
9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.
9:00 ~ 11:00 a.m.
Foundations Class
A new Foundations class begins. Please contact us if you or someone you know is interested in getting started.
CrossFit WOD
Three Rounds w/ 3:00 Rest
AMRAP – 6:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
Three Rounds
– 5 Presses
– 10 CoVP Pullups
– 15 KB Swings
– 2:00 Rest
Three Rounds
– 5 Push Presses
– 10 KB Swings
– 15 Wall Balls
– 2:00 Rest
Three Rounds
– 5 Front Squats
– 10 Wall Balls
– 30 Double Unders
– 2:00 Rest
Endurance WOD
Three Rounds
– 100m Run/125m Row
– 200m Run/250m Row
– 400m Run/500m Row
8:00 ~ 9:00 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 Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.
9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.
CrossFit WOD
Four Rounds w/ 2:00 Rest
AMRAP – 4:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Ten Rounds:
– :30 Hill Sprints
– 2:00 Rest
CrossFit WOD
Three Rounds
– 2 Deadlift (325# or 275#/195# or 155#)
– 4 Box Jumps (30″/24″)
– 4 Burpees
– 1:00 Rest
Three Rounds
– 4 Deadlift (275# or 225#/165# or 125#)
– 8 Box Jumps (24″/20″)
– 8 Burpees
– 2:00 Rest
Three Rounds
– 6 Deadlift (225# or 185#/135# or 95#)
– 12 Box Jumps (20″/16″)
– 12 Burpees
– 3:00 Rest
Note: Listed weights are two prescribed options, additionally scaling is allowed when needed.
Endurance WOD
Five Rounds
– 800m Run/1000m Row
– 3:00 Rest
Hold within 3 to 5 seconds.
8:00 ~ 9:00 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 Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.
9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.
9:00 ~ 11:00 a.m.
Foundations Class
A new Foundations class begins. Please contact us if you or someone you know is interested in getting started.