CrossFit WOD
Ladder – 8:00
– 10 KB Swings
– 1, 2, 3… Strict Pullups
Ladder – 8:00
– 10 KB Swings
– 1, 2, 3… Kipping Pullups
No Rest between ladders. Running clock for 16:00.
Tag: KB Swing
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 1.1.1 Power Snatch
– 200m Run/250m Row
Five Rounds w/ 2:00 Rest
– 150′ Farmers Walk
– 15 OH KB Swings
CrossFit WOD
AMRAP – 5:00
– Turkish Getups
AMRAP – 5:00
– Double Unders
AMRAP – 5:00
– KB Swings
AMRAP – 5:00
– Situps
Note: 2:00 rest between AMRAPs
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 3 Deadlifts @ 85-90% 1RM
21-15-9 For Time:
– KB Swing (24kg/16kg)
– Burpee
CrossFit WOD
ME Clean
2RM – 15:00
– 1.1 Clean
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings
– 12 Pullups
CrossFit WOD
1. Skill – 10:00
– Handstands
2a. Tabata KB Swings
– 1:00 Rest
2b. Tabata Burpees
– 1:00 Rest
2c. Tabata Row
– 1:00 Rest
2d. Tabata Situps
– 1:00 Rest
2e: Tabata Handstands
CrossFit WOD
EMOM – 20:00
– 1 Power Snatch
– 10 Heavy Russian KB Swing
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)
We will have normal hours and class times.
CrossFit WOD
Five Rounds w/ 3:00 Rest
– 5 Front Squats @ 70-75% of 1RM
Five Rounds w/ 2:00 Rest
– 5 Push Press @ 70-75% of 1RM
– 10 Box Jumps
– 15 Heavy OH KB Swings
CrossFit WOD
Ladder – 10:00
– Burpee
– KB Swing
5:00 Rest
Ladder – 10:00
– Burpee
– KB Swing