VIDEO: CrossFit Montgomery Team “Co-Shir” – Cody & Steve come in
1st place in their heat in the Final Team Event: “Omaha Beach”
at Rumble By The River hosted by CrossFit Inception
“J.T.”
21-15-9 for time:
- Handstand Pushups
- Ring Dips
- Pushups
Tag: Pushup
Categories
2011-06-16 WOD
Four Rounds
1a. 5 Tire Flips
1b. 5 Double KB Rows
Three Rounds
2a. 5 Double KB Presses
2b. Max Lateral Walking Pushups
Two Rounds
3a. 15 Double Kettlebell Cleans
3b. 15 Toes to Bar
*Heavy kettlebells on these lifts. Brace your back and keep it flat, no bending. Rest as needed. Slow and controlled on Toes to Bar, on the way up and the way down.
Categories
2011-06-07 WOD
Five Rounds
– 5 Handstand Pushups
– 5 Deadlifts (225/135#)
Three Rounds
– Max Pushups
– Max Body Rows
Two Rounds
– Two Minutes Max Slam Balls
– Two Minutes Max Wall Balls
CrossFit Regional Workout 11.1
For Time:
– Run 1,000m
– 30 HSPU
– Row 1,000m
Boneyard Body Weight Baseline
- 50 Air Squats
- 400m Run
- 40 Situps
- 400m Run
- 30 Pushups
- 400m Run
- 20 Pullups
- 400m Run
- 10 Burpees
Categories
2011-05-19 WOD
Three Rounds
1a. 20 Box Jump (24″/20″)
1b. Calf Stretch (1 minute each)
Three Rounds
2a. 20 GHD Situp
2b. Couch Stretch (1 minute each)
Two Rounds
3a. Max Strict Pullup
3b. 5 KB Press (each arm)
3c. 5 KB Row (each arm)
3c. Max Pushup
3d. 5-way Shoulder Stretches (30 seconds each stretch)
Two Rounds
4a. 30 Hip Extension
4b. Glute/Ham Stretch on Box
Finisher:
10 Minutes of Foam Rolling
“The Chief”
AMRAP – 3 Minutes:
– 3 Power Clean (135#/95#)
– 6 Pushup
– 9 Air Squat
Rest 1 Minute, complete 5 times.
Categories
2011-05-10 WOD
AMRAP – 7 Minutes
– 7 SDHP
– 7 Mountain Climbers
– 7 Pushups
Three Rounds
2a. 2 Push Press
2b. 5 Front Squat
Three Rounds
3a. 7 KB Rows
3b. 7 Pullups
3c. 7 KB Rows
3d. 7 Pullups
Categories
2011-05-05 WOD
AMRAP – 20 Minute
– 5 Deadlift
– 5 Pullups
– 5 Handstand Pushups
– 10 KB Swings
– 10 Overhead Lunges
– 10 Slam Balls
In honor of the SEAL community we will be doing a Hero WOD to honor one of their fallen, Navy Lieutenant Michael Murphy.
“Murph”
For time:
– 1 mile Run
– 100 Pull-ups
– 200 Push-ups
– 300 Squats
– 1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.