CrossFit WOD
AMRAP – 12 Minutes:
– 250m Row
– 25 Situps
– 25 Box Jumps
Tag: Row
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
Four Rounds
1a. 10 Clean, Catch, Squats
1b. 20 Mountain Climbers
Four Rounds
2a. 10 Ring Pushups
2b. 10 Ring Rows
Four Rounds
4a. 20 Sledge Strikes
4b. 10 GHD Situps
Mobility WOD
Daily WOD
“Tabata This”
– Row
– Squat
– Pullup
– Pushup
– Situp
Endurance WOD
Six to Twelve Rounds:
– 200m Run
– 2 Minute Recovery
*Hold 1-2s from best interval.
Mobility WOD
Press
5-5-5-5-5
For Time:
– 2k Row
NOTE: The only evening classes are the 5:00 p.m. class and Foundations at 5:30 p.m. Join us at The Armory (1018 Madison Ave, Montgomery, AL 36104) for a Gymnastics Class at 6:00 p.m. (Be there at 5:50 p.m.) Cost: $4.00. Cash only. Please no IOU’s. The Armory offer classes for every level of today’s gymnasts. Starting with 2 year-olds and progressing toward adults. The classes encompass all ages and abilities.
Categories
2011-09-15 WOD
Four Rounds
1a. 5 Hang Power Cleans
1b. Max Handstand Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Ring Pushups
Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar
Categories
2011-09-08 WOD
Four Rounds
1a. 5 Hang Power Cleans
1b. Max Handstand Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Ring Pushups
Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar
AMRAPs
– 3 Minutes of Rower (Calories)
– 2 Minutes of Rest
– 3 Minutes of Clean, Catch, Squats
– 2 Minutes of Rest
– 3 Minutes of Suicide Runs
– 2 Minutes of Rest
– 3 Minutes of KB Snatches
Friday night is Gymnastics Nite. We will meet at The Armory at 5:50 p.m. The only evening class is the 5 p.m. class.
AMRAP – 12 Minutes:
– 5 Push Press (135#/95#)
– 250m Row