CrossFit WOD
Total Time:
1a. 800m Run
– 2:00 Rest
1b. Five Rounds:
– 6 Burpees
– 8 Ring Dips
– 10 Jumping Squats
– 2:00 Rest
1c. 800m Run
– 2:00 Rest
1d. Five Rounds:
– 6 Burpees
– 8 Hand Release Pushups
– 10 Jumping Lunges (total)
Tag: Pushup
CrossFit WOD
Skill – 10:00
– Kipping Pullup
EMOM – 15:00
– 15 Air Squat
– 10 Pushup
– 5 Pullup
CrossFit WOD
Skill – 10:00
– Handstands
EMOM – 10:00
– Odd: 10 Pullup
– Even: Max Pushup
5:00 Rest
EMOM – 10:00
– Odd: 10 Pushup
– Even: Max Air Squat
CrossFit WOD
Four Rounds w/ 2:00 Rest
AMRAP – 5:00
– 3 Power Cleans
– 6 Pushups
– 9 Air Squats
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)
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)
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 1:00 Pushups
– 1:00 Situps
– 1:00 Lunges
– 1:00 Ring Rows
– 1:00 Squat Thrusts
CrossFit WOD
AMRAP – 10:00
– 5 Pullup
– 10 Pushup
– 15 Air Squat
5:00 Rest
AMRAP – 10:00
– 5 Burpee
– 5 Box Jumps (24″/20″)
– 10 Situp
CrossFit WOD
Two Rounds w/ 2:00 Rest
AMRAP – 5:00
– 5 Deadlifts (135#/95#)
– 5 Squat Thrusts
– 10 Wall Ball (20#/14# @ 10’/9′)
2:00 Rest
AMRAP – 5:00
– 5 Wall Ball (20#/14# @ 10’/9′)
– 5 Pushups
– 10 Deadlift (135#/95#)
CrossFit WOD
Four Rounds w/ 2:00 Rest
AMRAP – 5:00
– 3 Handstand Pushup
– 10 Russian KB Swing
– 20 Double Under