CrossFit WOD
Skill – 10:00
– Handstands
EMOM – 10:00
– Odd: 10 Pullup
– Even: Max Pushup
5:00 Rest
EMOM – 10:00
– Odd: 10 Pushup
– Even: Max Air Squat
Tag: Air Squat
Categories
2013-05-22
Daily Motivation: “Don’t let yesterday use up too much of today.” – Will Rogers
CrossFit WOD
Four Rounds @ 85%
A1. Work – 2:00 w/ 2:00 Rest
* 15 KB Swing Buy In
– Double Unders
A2. Work – 2:00 w/ 2:00 Rest
* 15 Wall Ball Buy In
– 5 Pushups
– 10 Air Squats
Note: Do A1 for two minutes, rest for two minutes, then do A2 for two minutes, and rest for 2:00 minutes. Repeat this sequence four times.
Categories
2011-12-17 Saturday WOD
In the spirit of Christmas, CrossFit Montgomery will do a Twelve Days of Christmas workout at 10 a.m. We 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 (The Boneyard Mascot)!
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
Happy Thanksgiving! We hope all of our wonderful members and trainers are enjoying their Thanksgiving feast with family and friends. See you guys next week.
Thanksgiving WOD
Go up the ladder (1 rep the first round, 2, 3, 4, etc. until you fail on pushups):
– Pushups
– Twice as many Situps
– Three times as many Air Squats
*First Round: 1 pushup, 2 situps, 3 air squats. Second Round: 2 Pushups, 4 Situps, 6 Air Squats, until you fail on your pushups.
Finisher
Eat leftovers for time.
Endurance WOD
Three to Six Rounds:
– 800m run
– 2:30 recovery
Five Rounds for Time:
– 20 Air Squats
– 10 Ring Dips
– 5 Strict Pullups
In honor of the SEAL community we will be doing a Hero WOD to honor one of their fallen, Navy Lieutenant Michael Murphy.
“Murph”
For time:
– 1 mile Run
– 100 Pull-ups
– 200 Push-ups
– 300 Squats
– 1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
“Chelsea”
On the minute for 30 minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Tabata Circuit
– Pushups (8 x 20/10)
– Squat Thrusts (8 x 20/10)
– Situps (8 x 20/10)
– Air Squats (8 x 20/10)