CrossFit WOD
Weighted Pullup
2-2-2-2-2-2-2
20 KB Swings OTM for 10
Tag: Pullup
CrossFit WOD
Four Rounds for Reps:
– Pullups 1 Minute
– Pushups 1 Minute
– Air Squats 1 Minute
– Rest 1 Minute
Endurance WOD
Two to Six Rounds:
– 4 Minute Run
– 3 Minute Recovery
Mobility WOD
Daily WOD
Press
3-3-3-3-3
AMRAP – 10 Minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Mobility WOD
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
“Fran” Friday
21-15-9 reps:
– Thrusters (95#/65#)
– Pullups
Mobility WOD
Boneyard Baseline
– 50 Air Squats
– Run 400m
– 40 Situps
– Run 400m
– 30 Pushups
– Run 400m
– 20 Pullups
– Run 400m
– 10 Burpees
Mobility WOD
Daily WOD
AMRAP – 20 Minutes:
– 12 Air Squats
– 9 Pullups
– 6 Power Cleans (135#/95#)
– 3 Handstand Pushups
Mobility WOD
Daily WOD
Kipping Pullup Practice
Four Rounds
1a. 3 Skin the Cats
Four Rounds
2a. 10 Hollow Rocks
2b. 5 Bridges
Two Rounds
3a. Plank Hold Progressions (10-30 seconds each)
Skin the Cat
Hollow Rocks
Bridges
Mobility WOD
Daily WOD
Running “Jackie”
– 800m Run
– 50 Thrusters
– 30 Pullups
Mobility WOD
Daily WOD
Split Jerk
1-1-1-1-1 For Load
Death by Cindy
– Pullup
– Pushup
– Air Squat
Mobility WOD