Category: Underground Strength

2009-12-07 UGS WOD

Post author By CrossFitMGM
Post date December 6, 2009

3 Rounds
1a. 10 Back Squat (50% Max Back Squat)
1b. Suicide Run

3 Rounds
2a. 5 Back Squat (60% Max Back Squat)
2b. 200′ Tire Drag

3 Rounds
3a. Leg Blaster
3b. 10 Knees to Elbow

Note: Only do 1 round of each if you are just starting out with this workout program. If you are at an intermediate level you should do two rounds. If you have been weight training with volume for a while you can do the rounds as prescribed. Make sure your back squat is being done with proper form and a stable spine, from your head to your hips.

Tags Drag, Knees to Elbows, Lunge, Run, Squat

Underground Strength Workouts

2009-12-04 UGS WOD

Post author By CrossFitMGM
Post date December 3, 2009

Deadlift (75% max deadlift)
4 x 5 (1 min rest between sets)

Back Squat
3 x 10 (1 min) 65% max back squat
4 x 5 (2 min) 75% max back squat
5 x 3 (3 min) 85% max back squat

3 Leg Blasters:
– 20 Air Squats
– 10 Stationary Lunges
– 10 Jumping Lunges
– 10 Jumping Squats

3 Rounds:
10 Knees to Elbows

Tags Deadlift, Knees to Elbows, Lunge, Squat

Underground Strength Workouts

2009-12-02 UGS WOD

Post author By CrossFitMGM
Post date December 1, 2009

5 Rounds:
75% of Max Press
1a. Max Rep Presses
1b. Push Presses (2 x Max Rep Presses)

4 Rounds:
2a. 100′ Tire Press
2b. 100′ Tire Row

3 Rounds:
3a. 10 Barbell Good Mornings
3b. 10 Med Ball GHD Situps

Tags Good Morning, Press, Push Press, Row

Underground Strength Workouts

2009-11-30 UGS WOD

Post author By CrossFitMGM
Post date November 29, 2009

Power Clean (40-50% max deadlift)
3 X 3 (1 min rest between sets)

Front Squat
3 x 10 (1 min) 50% max back squat
4 x 5 (1 min) 55% max back squat
5 x 3 (1 min) 60% max back squat

4 Rounds:
1a. 20 Ring Dips
1b. 10 Weighted Pullups

5 Rounds:
2a. 200′ Farmers Walk
2b. 20 Sledge Strikes

Tags Clean, Dip, Farmer's Walk, Pullup, Squat

Underground Strength Workouts

2009-11-25 UGS WOD

Post author By CrossFitMGM
Post date November 24, 2009

Warmup
– Row 500m
– Hip Mobility
– 200′ Tire Drag

Tire Flips
– 3 x 5 Tire Flips (2 minutes rest before each set)

Squats
– 3 x 5 reps (1 minute rest before each set)
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (3 minutes rest before each set)

Tags Flip, Squat

Underground Strength Workouts

2009-11-24 UGS WOD

Post author By CrossFitMGM
Post date November 23, 2009

Warmup
– Row 500m
– Shoulder Mobility
– 10 Sandbag Clean and Press w/ Squat Drop

Weighted Pullups
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (2 minutes rest before each set)

Standing Press
– 3 x 5 reps (1 minute rest before each set)
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (3 minutes rest before each set)

Tags Press, Pullup

Underground Strength Workouts

2009-11-23 UGS WOD

Post author By CrossFitMGM
Post date November 22, 2009

Warmup
– Row 500m
– Hip Mobility
– 5 Sandbag Shoulders w/ Squat Drop (each side)

Power Clean
– 3 x 5 reps (2 minutes rest before each set)

Deadlifts
– 3 x 5 reps (1 minute rest before each set)
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (3 minutes rest before each set)

Tags Clean, Deadlift

CrossFit Events Underground Strength

2009-11-21 WOD

Alabama vs. Auburn
We will have a team underground strength workout at 9 a.m. If you have been enjoying the UGS workouts and will be in town, feel free to join us. Pick a team–Alabama or Auburn–to join or cheer on. Visitors are welcomed to attend and encourage all participants or their favorite team.

Saturdays are open gym from 9 a.m. – noon. If you are not interested in joining the UGS workout on Saturday, you may choose a WOD that you missed during the week.