CrossFit Montgomery

CrossFit Workouts

2009-12-12 WOD

Twelve Days of Christmas
1st Day – 1 Handstand Pushup
2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)
3rd Day – 3 Burpees
4th Day – 4 Box Jumps (24″)
5th Day – 5 Pullups
6th Day – 6 Air Squats
7th Day – 7 KB Swings (24kg/16kg)
8th Day – 8 Situps
9th Day – 9 Pushups
10th Day – 10 Wall Balls (20#/14#)
11th Day – 11 Walking Lunges
12th Day – 12 100M Rows

Sunday is the first day of the twelve days of Christmas. In the spirit of the holidays, 41Fitness will do a Twelve Days of Christmas workout. You will perform the movements like the song, “Twelve Days of Christmas”….1 handstand pushup, 2 thrusters, 1 handstand pushup, 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…

Merry Christmas and Happy Holidays from David, Jennie, and Franky!

Tags Box Jump, Burpee, Lunge, Pullup, Pushup, Row, Situp, Squat, Swing, Thruster, Wall Ball

Strength Workouts

2009-12-11 Strength WOD

Post author By CrossFitMGM
Post date December 10, 2009

Strength
Press to Failure
– 1 Press

Push Press to Failure
– 1 Push Press

Jerk to Failure
– 1 Jerk

Note: Start at 65-75% of press 1RM. Increase weight each round. Reset to 70-80% press 1RM for push press. Reset to 75-85% of press 1RM for jerk.

Tags Jerk, Press, Push Press

CrossFit Workouts

2009-12-11 WOD

Post author By CrossFitMGM
Post date December 10, 2009

5 Rounds
– 10 Kettlebell Presses
– 10 Mountain Climbers
– 10 Kettlebell Rows
– 10 Double Unders

Tags Double Under, Mountain Climber, Press, Row

Underground Strength Workouts

2009-12-11 UGS WOD

Post author By CrossFitMGM
Post date December 10, 2009

3 Rounds
– 10 Sandbag Walking Lunges
– 5 Sandbag Jumping Squats

4 Rounds
– 10 KB Front Squats
– 5 Broad Jumps

5 Rounds
– 100′ Forward Tire Drag
– 100′ Backward Tire Drag

100 Tree Choppers

Tags Drag, Jump, Lunge, Squat, Tree Chop

Strength Workouts

2009-12-10 Strength WOD

Post author By CrossFitMGM
Post date December 9, 2009

Deadlift
5 x 5 @ 75% Max Deadlift
3 x 5 Glute Ham Raises

Tags Deadlift, Glute Ham Raise

CrossFit Workouts

2009-12-10 WOD

Post author By CrossFitMGM
Post date December 9, 2009

Deadlift/Wall Ball
– Deadlift (10-8-6-4-2)
– Wall Ball (6-12-18-24-30)

Tags Deadlift, Wall Ball

CrossFit Workouts

2009-12-09 WOD

Workout
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees

Tags Burpee, Pullup, Pushup, Run, Situp, Squat

Underground Strength Workouts

2009-12-09 UGS WOD

Post author By CrossFitMGM
Post date December 8, 2009

3 Rounds
1a. 10 Handstand Pushups
1b. 5 Rope Climbs

4 Rounds
2a. 40-30-20-10 KB Rows
2b. 40-30-20-10 Ring Pushups

3 Rounds
3a. 10 Weighted Pullups
3b. 10 Weighted Ring Dips

3 Rounds
4a. 10 Med Ball GHDs
4b. 200′ Farmers Walk

Tags Dip, Farmer's Walk, Pullup, Pushup, Rope Climb, Row, Situp

Strength Workouts

2009-12-08 Strength WOD

Press
-3×5 Press @ 75%
-4×4 Push Press @ 85%
-5×3 Split Jerk @ 95% (behind the neck)

Tags Jerk, Press

CrossFit Workouts

2009-12-08 WOD

3 Rounds
– KB Swing (50-40-30)
– Box Jump (40-30-20)
– Press (30-20-10)

Tags Box Jump, Press, Swing

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO