CrossFit WOD
EMOM
Five Rounds:
– 5 Power Cleans
then
Five Rounds
– 5 Push Press
then
Five Rounds
– 20 Double Unders
Endurance WOD
Ten Rounds
– 200m Run/250m Row
– 1:30
*Hold splits within 2-3 seconds.
Category: Endurance
CrossFit WOD
Five Rounds
1a. 1 Thruster
1b. 3:00 Rest
Three Rounds
2a. 3 Front Squats (80% of 1RM Front Squat)
2b. 1:30 Rest
Four Rounds
3a. Max Mixed Grip Pullups @ 30X0
3b. Max HSPU
3c. 1:00 Rest
Endurance WOD
Three Rounds:
– 200m Run/250m Row
– 400m Run/500m Row
– 600m Run/750m Row
*1/1 Work Rest
Categories
2012-07-28
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
Group WOD
Come in at 9 and we’ll have a group WOD for you!
9:00 ~ 10:00 a.m.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>>
9:00 ~ 10:00 a.m.
Public Safety Personnel
CrossFit Montgomery offers affordable CrossFit training to Montgomery’s Public Safety Personnel. Learn more>>
9:00 ~ 11:00 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.
CrossFit WOD
Skill – Muscle Up
– Kipping on Rings
– Progression
EMOM – 10:00:
– 5 Burpees
– Max Strict Pullups
Endurance WOD
Three Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.
CrossFit WOD
Deadlift
4-3-3-2-2-2
*2:00 Rest
Five Rounds:
– 5 Deadlifts (185#/135#)
– 10 Ring Rows
Endurance WOD
Three Rounds:
– 100m Run/125m Row
– 200m Run/250m Row
– 400m Run/500m Row
*Equal Rest
Categories
2012-07-21
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
Back Squat
6-5-4-3-2 @ 4011
3:00 Rest
Three Rounds
– 12 Barbell Front Rack Lunges (total)
– 1:30 Rest
Ladder – 6:00
– Situp
– Pushup
* 1 Situp, 1 Pushup, 2 Situps, 2 Pushups, 3 Situps, 3 Pushups, etc.
Endurance WOD
Tabata Run/Row
CrossFit WOD
Six Rounds:
– 9 Box Jumps (24″)
– 6 CoVP Pullups
– 3 Clean & Jerks
– 200m Run
– 2:00 Rest
Endurance WOD
Eight to Twelve Rounds:
– 50m Run/75m Row
– 4:00 Recovery
Categories
2012-07-14
Good luck to Coach Chase Park and the Montgomery Fire and Rescue Department competing at the Firefighter Combat Challenge Friday and Saturday! Learn more>>
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.
Run
– 2M TT (Time Trial)
Row
– 5K TT (Time Trial)
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
Five Rounds
– 25m Bear Crawl
– 25m Walking Lunge
– 100m Sprint
Endurance WOD
Every 30 Seconds for 6:00
– 100m Run/125m Row
Rest 3:00
Every 30 Seconds for 4:00
– 100m Run/125m Row
Rest 2:00
Every 30 Seconds for 2:00
– 100m Run/125m Row