CrossFit WOD
For Time:
– 500m Row
– 50 Barbell Thrusters
– 50 Situps
– 50 KBHPs
– 50 Burpees
Mobility WOD
Tag: Burpee
Daily WOD
Ten Rounds :
– 3 Power Cleans (70%)
– 3 Bar Facing Burpees
Mobility WOD
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
Daily WOD
Power Cleans
1-1-1-1-1
For Time:
– 30/24/18/12/6 Wall Balls (20#@10’/14#@9′)
– 15/12/9/6/3 Burpees
Boneyard Baseline
– 50 Air Squats
– Run 400m
– 40 Situps
– Run 400m
– 30 Pushups
– Run 400m
– 20 Pullups
– Run 400m
– 10 Burpees
Mobility WOD
Daily WOD
Five Rounds:
– 5 Deadlifts (275#/185#)
– 10 Burpees
Mobility WOD
Daily WOD
Five Rounds:
– 5 Front Squats (155#/105#)
– 10 Burpees
– 15 KB Swings (24kg/16kg)
Mobility WOD
HAPPY VETERANS DAY!
Crossfit Montgomery would like to thank all veterans for their service and dedication to us and our country! The Boneyard will be open as usual on Friday and Saturday. Join us on Saturday at 10 a.m. for our Veteran’s Day team WOD. We will be doing The Disposable Heroes Project (DHP) WOD. The Disposable Heroes Project is committed to raising funds and awareness to assist wounded veterans and families of fallen soldiers in any way possible. For more information and to order a shirt which benefits the DHP, visit thedhproject.org.
Check out the Veterans Day events planned around the River Region, including a parade at 10 a.m. Friday morning. Watch this video and thank a veteran for their service and dedication to us and our country.
Daily WOD
Ten Rounds:
– 2 Back Squat OTM (75%)
AMRAP – 11 Minutes
– 11 GTO
– 11 Burpees
Mobility WOD
Categories
2011-11-02 WOD
Daily WOD
Twelve Rounds
– 2 Back Squats OTM (65%)
– Max Burpees
Mobility WOD
Daily WOD
KB Swing/Burpee Ladder:
– 10 KB Swings
– 1 to 10 Burpees
Endurance WOD
Six Rounds:
– Run 2 minutes
– Rest 1 minute
*Cover as much distance as possible on each interval.
Mobility WOD
Perform a mobility WOD from last week. Choose one that you missed, or choose one that was particularly difficult or uncovered a problematic mobility issue you have.