CrossFit WOD
Four Rounds:
– 10 KB Cleans Left
– :30 Rest
– 10 KB Cleans Right
– :30 Rest
Four Rounds:
– Max Ring Pushups
– :30 Rest
Four Rounds:
– 10 KB Snatches Left
– :30 Rest
– 10 KB Snatches Right
– :30 Rest
Four Rounds:
– 20 Hollow Rocks
– :30 Rest
CrossFit WOD
“Grace”
For Time:
– 30 Clean and Jerk (135#/95#)
CrossFit WOD
3RM – 12:00
– Deadlift
Ladder – 8:00
– 1, 2, 3… Power Clean (135#/95#)
– 1, 2, 3… Pullup
CrossFit WOD
Open 14.4
AMRAP – 14:00
– 60 Calories Rower
– 50 Toes to Bar
– 40 Wall Ball (20#/14#@10’/9′)
– 30 Clean (135#/95#)
– 20 Muscle Ups
– or –
Eight Rounds w/ 2:00 Rest
– 1 Heavy Back Squat @ 80-85% 1 RM
– 10 Hand Release Pushups
– 200m Run
CrossFit WOD
Heavy Single – 15:00
– 1 Hang Power Clean + 1 Hang Squat Clean
Five Rounds w/ 1:00 Rest:
– 3 Heavy Clean and Jerk
– 6 Knees to Elbow
CrossFit WOD
ME Clean
2RM – 15:00
– 1.1 Clean
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings
– 12 Pullups
CrossFit WOD
3RM – 15:00
– 1.1.1 Clean
Ladder – 5:00
– Front Squat (95#/65#)
– Push Press (95#/65#)
CrossFit WOD
Four Rounds w/ 2:00 Rest
AMRAP – 5:00
– 3 Power Cleans
– 6 Pushups
– 9 Air Squats
IMPORTANT ANNOUNCEMENT: Due to Winter Storm Leon, Montgomery city and county roads are closed until noon Thursday. We will reopen the Boneyard for the 5 and 6 p.m. classes Thursday night. Stay warm and be safe!
CrossFit WOD
EMOM – 10:00
– 5 Burpees
– 10 Pushups
– 15 Air Squats
5:00 Rest
EMOM – 10:00
– 10 Box Jumps (20″/16″)
– 10 OH KB Swings (24kg/16kg)
CrossFit WOD
Good Front Rack and Squat Depth
1. 2RM – 15:00
– TnG Hang Squat Clean
-or-
2. 2RM – 15:00
– TnG Power Clean
Finisher
Six Rounds For Time:
– 3 Power Clean (135#/95#)
– 3 Front Squat
– 3 Push Press