9:00 ~ 10:00 a.m.
Group WOD
Be there at 9 a.m. and we’ll have a group WOD for you to do!
Endurance WOD
Two Rounds:
– 2 Mile Run/3k Row
– 5:00 Recovery
*Hold within 30 seconds.
Category: Endurance
CrossFit WOD
Five Rounds:
– 10, 8, 6, 4, 2 Back Squat @ 3010
– 1:00 Rest
– 1:00 Max Situps
– 3:00 Rest
Finisher
– 300′ Sled Drag
Endurance WOD
Six Rounds:
– 2:00 Run/Row
– 1:00 Rest
CrossFit WOD
Five Rounds:
– 1:00 KB Swings (Russian Style)
– 1:00 Ring Pushups
– 1:00 Box Jumps
– 1:00 Rest
Finisher:
– 80 Sledge Strikes
Endurance WOD
Run/Row
– 5:00 on, 2:30 off
– 6:00 on, 3:00 off
– 7:00 on
9:00 ~ 10:00 a.m.
Group WOD
Be there at 9 a.m. and we’ll have a group WOD for you to do!
Be sure to read our post: SATURDAY SCHEDULE & JULY 4TH to learn more about our 4th of July WOD, cookout and fireworks, and our altered schedule on Saturday, July 7.
Endurance WOD
– 10k TT
CrossFit WOD
AMRAP – 15:00
– 5 Toes to Bar
– 10 Pushups
– 15 KB Swings
Endurance WOD
Ten to Twelve Rounds
– 200m Run/250m Row
– 2:00 Rest
*Deviate no more than 2-3 seconds.
CrossFit WOD
Four Rounds
– Standing Press Cluster – 1.1.1.1
– 3 Mixed Grip Pullups @ 21X0
– 2:00 Rest
Four Rounds:
– 12 Push Press TnG
– 15 CTB Pullups
– 2:00 Rest
Endurance WOD
Eight Rounds
– :20 Run/Row
– :10 Rest
CrossFit WOD
Five Rounds
– Five Snatch Grip Deadlift @ 2010
– Max Ring Pushups @ 1111
– 3:00 Rest
Three Rounds
– Weighted Hip Extensions @ 4022; 6-10
– 1:30 Rest
Endurance WOD
Two Rounds:
– 12:00 TT, rest 5:00
Categories
2012-06-16
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. 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.
10:00
Group WOD
Come in at 10 and we’ll have a group WOD for you!
CrossFit WOD
Three Rounds
– 8 to 12 Double KB Rows (@ 2010
– 90 Seconds Rest
Three Rounds
– 75′ Farmers Walk (Heavy)
– 90 Seconds Rest
For Time:
– 50 Six Count Burpees
Endurance WOD
Run/Row
Three Rounds:
– 1 Mile Run/2k Row
– 3:00 Recovery,
*Deviate no more than +/- 5 to 10 seconds.
CrossFit WOD
Standing Press
1-1-1-1-1-1
Five Rounds:
– 3 Front Squats
– 30 Double Unders
Endurance WOD
Six Rounds
– 400m Run/500m Row
– 1:30 Recovery
*Deviate no more than +/- 2-3 seconds.