CrossFit WOD
Power Snatch
Four Rounds
– 1.1.1.1 (10 Seconds Rest Between Reps)
– 9 to 15 CoVP Pullups/3 to 5 Muscle Ups
– 2:00 Rest
Plank Hold – 10:00
– Accumulate 7:00
Endurance WOD
Run/Row
– 1:00 on/1:00 off
– 1:00 on/0:50 off
– 1:00 on/0:40 off
– 1:00 on/0:30 off
– 1:00 on/0:20 off
– 1:00 on/0:10 off
– 1:00 on
CrossFit WOD
AMRAP – 12:00
– Max Strict Pullups
– 4 Deadlifts (60% of 1RM)
– 12 Air Squats
CrossFit WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups
Some inspiration/motivation for this WOD.
CrossFit WOD
Four Rounds
– 1.1.1.1 Snatch Grip Deadlifts
– 8 Burpee Pullups
– 3:00 Rest
Turkish Getups
– 30 Reps Total
CrossFit WOD
Overhead Squat w/ 3:00 Rest
3-2-2-1-1-1
Ladder – 8:00
– Pullups
– 5x Double Unders
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
“Barbara”
Five Rounds
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 3:00 Rest
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 4 Front Squats @ 22X1
– Max Strict Pullups
AMRAP – 8:00
– 6 OH Lunges (each)
– 8 Weighted Situps
– 10 Pushups
Endurance WOD
Run
Six Rounds
– 150m Shuttle Sprint on 2:00s
Row
Eight Rounds
– 250m
– 1:00 Rest
*Hold splits within 2 to 3 seconds.
CrossFit WOD
“Boneyard Baseline”
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
CrossFit WOD
“Chelsea”
EMOM – 30:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats