CrossFit WOD
Power Snatch
1-1-1-1-1
Ladder – 8:00
– Power Snatch (60-70%)
– Pullup
*One rep of each, two reps of each, etc. for ten minutes.
Endurance WOD
Three Rounds
– 1 Mile Run\1500m Row
– 5:00 Rest
*Hold all runs within 5 to 7 seconds. Hold all rows within within 3 to 5 seconds.
CrossFit WOD
For Time:
– 10 Power Cleans
– 5 Rounds of Cindy
– 8 Power Cleans
– 4 Rounds of Cindy
– 6 Power Cleans
– 3 Rounds of Cindy
– 4 Power Cleans
– 2 Rounds of Cindy
– 2 Power Cleans
– 1 Round of Cindy
Endurance WOD
Five Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.
CrossFit WOD
Five Rounds:
– 1 Strict Press
– 5 Back Squats (1 & 1/4 Squat)
– 3:00 Rest
Four Rounds
– 150′ Farmers Walk
– 5 Burpee Box Jumps (30″/24″)
– 2:00 Rest
Endurance WOD
Ten Rounds:
– 100m Run/150m Row
– :45 Rest
*Hold splits within 2-3 seconds.
Come out next Saturday to the Montgomery Dragon Boat Race & Festival and cheer our sponsored team ROW Tide with CrossFit Montgomery members Scott & Kelly, Josh and Misha, Amy and Coach Mike, as well as other members who are on other teams.
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
AMRAP – 15:00
– 5 Power Clean (135#)
– 10 Ring Pushups
– 15 Wall Balls (20#/14#)
Endurance WOD
Tabata
– 8 x Run/Row (:20 work/:10 rest)
CrossFit WOD
Back Squat
5-3-2-5-3-2
EMOM – 6:00
– 5 Hang Squat Cleans (135#/95#)
AMRAP – 3:00
– Burpees
Endurance WOD
Run/Row
– 5:00 Work/2:30 Rest
– 6:00 Work/3:00 Rest
– 7:00 Work
Thank you to everyone that donated to The 31Heroes Project and to the 25 people who participated in a “Workout To Remember.” We raised around $750!
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
Tabata Mix (20/10):
– 8 x Squats
– 8 x Pushups
– 8 x Situps
– 8 x Pullups
Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 3:00 Rest
*Hold efforts within 3-5 seconds.
CrossFit WOD
Overhead Squat
5-5-5-5-5 (3:00 Rest)
AMRAP – 5:00
– Mixed Grip Pullups (change grip every set)
3:00 Total
– Plank Hold
Endurance WOD
Four Rounds:
– 400m Run/500m Row
– 1:30 Rest
Hold splits within 2-3 seconds.
CrossFit WOD
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
– 8 Thrusters (155/105#)
– 6 Rope Climbs (15 ft. ascent)
– 11 Box Jumps (30/24″)
Endurance WOD
Time Trial
– 10 Mile Run/8k Meter Row