Underground Strength
Five Rounds
1a. 5 Sumo Deadlifts
Three Rounds
2a. 10 Slam Balls
2b. 10 High Box Jumps
Three Rounds
3a. 15 Weighted Situps
3b. 150′ Farmers Walk
Endurance WOD
Three to Six Rounds:
– 1200m Run
– 2 to 3 Minutes Recovery
*Hold 3 to 5 seconds.
Rope Climb
CrossFit WOD
AMRAP – 12 Minutes:
– 250m Row
– 25 Situps
– 25 Box Jumps
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
Daily WOD
For Time:
– 800m Run
– 80 KB Swings
– 80 Situps
– 80 Box Jumps
– 800m Run
Endurance WOD
Four to Eight Rounds:
– 400m Run
– 90 Second Recovery
*Hold 3-5 seconds
Daily WOD
Power Snatch
1-1-1-1-1
Tabatas
– Box Jumps (8 x 20/10)
– Slam Balls (8 x 20/10)
Mobility WOD
Daily WOD
Four Rounds
1a. 7 Handstand Pushups
1b. Max Plank Hold
Three Rounds
2a. 7 Double KB Cleans
2b. Max Hollow Rocks
Three Rounds
3a. 14 Box Jumps
3b. 14 Weighted Situps
Endurance WOD
Six to Twelve Rounds:
– 200m Run
– 90 seconds recovery
Endurance WOD – Group B
“Tosh”
Three Rounds:
– 200m Run (Recovery equal to run time)
– 400m Run (Recovery equal to run time)
– 600m Run (Recovery equal to run time)
*Rest the exact time it takes you to do each interval in each set. Ex. 200m run in 35s, rest 35s then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Daily WOD
Tabata Fight Gone Bad
– Row x 8
– Wall Ball x 8
– SDLHP x 8
– Box Jump x 8
– Push Press x 8
Endurance WOD
Three to Six Rounds:
– 800m run
– 3 minute recovery
Mobility WOD
Daily WOD
Ten Rounds:
– 2 Deadlift OTM (75%)
– Max Box Jumps
Mobility WOD
Daily WOD
Long “Christy”:
21-15-9 Reps:
– 800m Run
– KB Swings
– Pullups
– Box Jumps
Endurance WOD
90 Second Ladder:
– 90s on, 1min off
– 90s on, 45s off
– 90s on, 30s off
– 90s on, 15s off
– 90s on, 30s off
– 90s on, 45s off
– 90s
All out efforts and cover as much distance as possible.
Mobility WOD
Foam roll your legs for a total of eight minutes (four minutes per leg). Work the IT band (side of leg from hip to knee), quads (front of the leg), and hip flexors (front of the hip). Add knee flexion (bend and straighten the knee) while rolling the IT band and quads.
Daily WOD
OTM for 12 Minutes:
– 2 Back Squats (60%)
AMRAP – 8 Minutes:
– 5 Toes to Bar
– 10 Box Jumps
Mobility WOD