CrossFit WOD
“Helen”
Three Rounds for Time:
– 400m Run
– 21 KB Swings
– 12 Pullups
Endurance WOD
Four to Eight Rounds
– 400m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds.
Rope Climb: Skills and Strength
Tag: KB Swing
CrossFit WOD
Weighted Pullup
2-2-2-2-2-2-2
20 KB Swings OTM for 10
Daily WOD
“Monte’s Mountain”
1 to 10 to 1 Pyramid:
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
*Work your way up the ladder. If you fail and have to put the kettlebell down you have reached your last round. Complete the reps for that round and then work your way back down to one rep.
Endurance WOD
Two to Six Rounds:
– 1000m Run
– 3 Minute Recovery
*Hold 3 to 5 seconds.
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
For Time:
– 800m Run
– 80 KB Swings
– 80 Situps
– 80 Box Jumps
– 800m Run
Endurance WOD
Four to Eight Rounds:
– 400m Run
– 90 Second Recovery
*Hold 3-5 seconds
Daily WOD
For Time:
1a. 1k Row
1b. Five Rounds:
– 5 One Arm KB Presses (24/16kg)
– 20 KB Swings (24/16kg)
– 20 Lunges (each)
Endurance WOD
Four to Eight Rounds
– 400m Run
– 2 Minute Recovery
*Hold within 3-5 seconds
Daily WOD
Five Rounds:
– 5 Front Squats (155#/105#)
– 10 Burpees
– 15 KB Swings (24kg/16kg)
Mobility WOD
Daily WOD
Long “Christy”:
21-15-9 Reps:
– 800m Run
– KB Swings
– Pullups
– Box Jumps
Endurance WOD
90 Second Ladder:
– 90s on, 1min off
– 90s on, 45s off
– 90s on, 30s off
– 90s on, 15s off
– 90s on, 30s off
– 90s on, 45s off
– 90s
All out efforts and cover as much distance as possible.
Mobility WOD
Foam roll your legs for a total of eight minutes (four minutes per leg). Work the IT band (side of leg from hip to knee), quads (front of the leg), and hip flexors (front of the hip). Add knee flexion (bend and straighten the knee) while rolling the IT band and quads.
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.
Five Rounds (1 on/30secs off)
– Push Jerks
For Time:
– 150 KB Swings
Mobility WOD