Daily Motivation: “Man imposes his own limitations, don’t set any.” -Anthony Bailey
CrossFit WOD
Skill – 10:00
– Split Jerk
Strict Press – 12:00
– Build to heavy 5 rep
Five Rounds w/ :30 Rest
– 5 Deadlifts (185/135)
– 10 No Squat Wall Ball
– 10 OH KB Swings
*Use Push Press technique on Wall Ball. No full squat.
Daily Motivation: “All it takes is all you got.” -Marc Davis
CrossFit WOD
“Grace”
For Time:
– 30 Clean and Jerks (135#/95#)
Daily Motivation: “Who is counting on you to be your healthiest?”
CrossFit WOD
Six Rounds w/ 4:00 Rest
– :30 Power Clean & Jerk (95#/65#)
– :30 Power Clean (95#/65#)
– :30 Burpee
*Track total reps each round.
Daily Motivation: “Whatever your 100% looks like – give it!”
CrossFit WOD
Clean Grip Deadlift
3-3-3 w/ 3:00 Rest
Power Clean
2-2-2-2 w/ 2:30 Rest
Clean & Jerk
1-1-1-1-1 w/ 2:00 Rest
Daily Motivation: “Take pride in how far you have come and have faith in how far you can go.”
CrossFit WOD
Work – 10:00
– 10 Lunges (total)
– 10 KB Swings (24/16)
– 10 Situps
3:00 Rest
Work – 10:00
– 5 Burpees
– 5 KB Clean and Jerks (24/16)
– 5 Box Jumps (24″/20″)
CrossFit WOD
EMOM – 10:00
– 2 Clean and Jerks
EMOM – 10:00
– 20 Russian KB Swings
Endurance WOD
Time Trial
– 10k Run/Row
CrossFit WOD
Five Rounds
– 1.1.1.1 Push Jerk
– 30 Double Unders
– 3:00 Rest
*Ten seconds rest between each jerk.
Endurance WOD
Five Rounds
– 800m Run/Row
– 3:00 Rest
CrossFit WOD
EMOM – 10:00
– 3 Power Snatches
Finisher
30-20-10 for Time:
– KB Clean and Jerk (total)
– Situps
– Box Jumps (24″/20″)
Endurance WOD
Tabata Run/Row
Eight Rounds:
– :20 on
– :10 off
“Grace”
For Time:
– 30 Clean and Jerks
CrossFit Montgomery and friends are lifting barbells for boobs in the 4th Annual “Amazing Grace” Fundraiser starting at 9:00 a.m. with a special WOD for the kiddos.
Participants can read details on our CFM HOSTS BARBELLS FOR BOOBS.
SAVE A PAIR…Save a life! Donate at www.barbellsforboobs.com or submit your donation at the fundraiser on Saturday. We are asking all participants to donate or collect $20.
CrossFit WOD
Four Rounds
– 1.1.1.1 Clean and Jerk
– 10 Russian KB Swings
– 200m Run
– 2:00 Rest
Four Rounds
– 1.1.1.1 Power Clean
– 10 Burpees
– 200m Run
– 3:00 Rest
Endurance WOD
Two Rounds:
– 600m Run/750m Row
– 800m Run/1000m Row
– 1000m Run/1200m Row