CrossFit WOD
EMOM – 8:00
– 3 Hang Power Snatches
Ten Rounds w/ Partner
– 250m Rows
– :30 Rest
Endurance WOD
Three Rounds:
– 200m Run/250m Row
– 400m Run/500m Row
– 600m Run/750m Row
*Equal rest. Wear a 20# vest.
Tag: Rower
CrossFit WOD
For Time:
– 1,000m Row
– 1,000m Run
– 100 KB Swings (24kg/16kg)
Happy Birthday to The Boneyard!!! CrossFit Montgomery is celebrating its three-year anniversary today!
CrossFit WOD
AMRAP – 12:00 w/ 1k Row Buy-In
– 10 KB Swings (24kg/16kg)
– 20 Mountain Climbers (each leg)
CrossFit WOD
Power Clean
3-2-1-3-2-1
Note: Lift every three minutes. TnG not required, but minimal rest between reps.
Finisher
– 500m Row
– 3:00 Rest
– 500m Row
Note: Score is total time minus rest period.
CrossFit WOD
Partner WOD (Follow the Leader)
AMRAP – 15:00
– 3 Power Cleans (135#/95#)
– 6 Pushups (Hand release)
– 250m Row
CrossFit WOD
2k Row
and
Death by
– Pullup
or
EMOM – 15:00
– 1 Power Clean
– 1 Front Squat
– 1 Thruster
CrossFit WOD
3k Run
and
Death by
– Pushups (start @ 5)
or
2k Row
and
Death by
– Pullups
CrossFit WOD
AMRAPs
– 5:00 Rower
– 4:00 Pushups
– 3:00 Air Squats
– 2:00 Pushups
– 1:00 Rower
Endurance WOD
Four Rounds
– 600m Run TT/750m Row TT
– 3x Rest
*All out efforts.
CrossFit WOD
“Fight Gone Bad”
Three Rounds:
– 1:00 Wall Ball (20#/14#)
– 1:00 SDLHP (75#/55#)
– 1:00 Box Jumps (20″)
– 1:00 Push Press (75#/55#)
– 1:00 Rower (Calories)
– 1:00 Rest
Mobility WOD
CrossFit WOD
AMRAP – 2:00
– Hand Release Pushups
2:00 Rest
AMRAP – 2:00
– KB Swings
2:00 Rest
AMRAP – 2:00
– Double Unders
2:00 Rest
AMRAP 2:00
– Rower (Calories)