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
Tag: Clean
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
Clean
1-1-1-1-1 for load
For Time:
– 5 Pullups/1 Muscle Ups
– 20 Situps
– 10 Pullups/2 Muscle Ups
– 15 Situps
– 15 Pullups/3 Muscle Ups
– 10 Situps
– 20 Pullups/4 Muscle Ups
– 5 Situps
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
Five Rounds (1 on/30 seconds off):
– Power Cleans
For Time:
– 150 Double Unders
Mobility WOD
Four Rounds (3 on/1 off):
– 3 Power Cleans
– 6 Pullups
For Time:
– 150 Air Squats
Categories
2011-10-06 WOD
Five Rounds
– Max Handstand Pushups
– 150′ Tire Drag
Four Rounds
– Max Strict Pullups
– 5 KB Clean and Press
Three Rounds
– Max Knees to Elbows
– Leg Blaster
Join us on Saturday, October 8, 2011 for “Amazing Grace” 2011 at CrossFit Birmingham. We will be taking a group up to CrossFit Birmingham (Google Map) and lifting barbells for boobs for Amazing Grace, a fundraiser supporting Mammograms in Action. If you want to participate, notify Coach Jennie and register online. There is a $35 registration fee to participate. Participants will receive a shirt, while supplies last. When you register, you will have the option to start fundraising. All athletes are welcomed. Weight will be scaled for all fitness levels.
Fundraising WOD – “Grace”
30 Clean and Jerks for time (135#/95#)
Deadlift
1-1-1-1-1
Three Rounds (4 on/1 off):
– 3 Power Cleans
– 6 Pullups
– 9 Air Squats
Categories
2011-09-29 WOD
Four Rounds
1a. 3 Hang Squat Cleans
1b. Max Plank Hold
Three Rounds
2a. 6 Double KB Cleans
2b. Max Hollow Rocks
Three Rounds
3a. 10 Box Jumps
3b. 10 Weighted Situps