Daily Motivation: “Easy will no longer suffice.” -Mark Rippetoe
CrossFit WOD
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
-or-
“Fran”
21-15-9 Reps For Time:
– Thruster (95#/65#)
– Pullups
Tag: Fran
Daily Motivation: “Make one healthy choice. Then make another.”
CrossFit WOD
“Fran”
21-15-9 Reps For Time:
– Thrusters (95#/65#)
– Pullups
-or-
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
Categories
2013-05-31
Daily Motivation: “When life knocks you down… do a burpee!”
CrossFit WOD
Fran
21-15-9 Reps For Time:
– Thrusters (95#/65#)
– Pullups
Mobility WOD
Three Rounds:
– :30 Double KB OH Hold
Note: Generate torque and stability with shoulder flexion (reaching overhead) and external rotation (thumbs pointing back).
CrossFit WOD
Backwards “Fran”
9-15-21
– Thrusters (95#/65#)
– Pullups
We would like to take this opportunity to say we are so very thankful to have such an amazing group of members and visitors at CrossFit Montgomery.
THANKSGIVING HOURS: We are closed on Thursday (Thanksgiving Day) and Saturday. We will have two classes on Friday – 11:15 a.m. and 5 p.m.
CrossFit WOD
“Fran”
21-15-9 For Time:
– Thrusters (95#/65#)
– Pullups
CrossFit WOD
“Fran”
21-15-9:
– Thruster (95#/65#)
– Pullup (C2B)
Mobility WOD
Endurance WOD
Three Rounds:
– 100m Run/125m Row
– Equal Rest
– 200m Run/250m Row
– Equal Rest
– 300m Run/500m Row
– Equal Rest
Daily WOD
“Fran” Friday
21-15-9 reps:
– Thrusters (95#/65#)
– Pullups
Mobility WOD
“Fran”
21-15-9:
– Thruster (95#65#)
– Pullup
“Fran”
21-15-9 for time:
– Thruster (95/65)
– Pullups
“Fran”
21-15-9:
– Thrusters (95#/65#)
– Pullups