CrossFit Montgomery

Tag: Situp

CrossFit Workouts

2009-12-12 WOD

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

Sunday is the first day of the twelve days of Christmas. In the spirit of the holidays, 41Fitness will do a Twelve Days of Christmas workout. You 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!

Tags Box Jump, Burpee, Lunge, Pullup, Pushup, Row, Situp, Squat, Swing, Thruster, Wall Ball

CrossFit Workouts

2009-12-09 WOD

Workout
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees

Tags Burpee, Pullup, Pushup, Run, Situp, Squat

Underground Strength Workouts

2009-12-09 UGS WOD

Post author By CrossFitMGM
Post date December 8, 2009

3 Rounds
1a. 10 Handstand Pushups
1b. 5 Rope Climbs

4 Rounds
2a. 40-30-20-10 KB Rows
2b. 40-30-20-10 Ring Pushups

3 Rounds
3a. 10 Weighted Pullups
3b. 10 Weighted Ring Dips

3 Rounds
4a. 10 Med Ball GHDs
4b. 200′ Farmers Walk

Tags Dip, Farmer's Walk, Pullup, Pushup, Rope Climb, Row, Situp

CrossFit Workouts

2009-12-04 WOD

“Angie”
Courtesy of CrossFit.com

– 100 Pullups
– 100 Pushups
– 100 Situps
– 100 Air Squats

Tags Angie, Pullup, Pushup, Situp, Squat

Underground Strength Workouts

2009-11-18 UGS WOD

Week 3
Lower Body (LB)

5 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs

5 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans

3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension

4 Rounds:
– 200′ Tire Drag

1 Round:
-50 GHDs or 50 Weighted Situps

Tags Clean, Drag, Extension, Lunge, Run, Situp, Squat

CrossFit Workouts

2009-11-12 WOD

15 to 5 / 5 to 15 (for time)
Situps / Push Press (75/45)

Tags Push Press, Situp

CrossFit Workouts

2009-11-11 WOD

Deck of Cards

Clubs = Air Squats
Diamonds = Mountain Climbers
Hearts = Pushups
Spades = Situps
Jokers = 10 F*&#! Burpees

Tags Burpee, Deck of Cards, Mountain Climber, Pushup, Situp, Squat

Underground Strength Workouts

2009-11-11 UGS WOD

Post author By CrossFitMGM
Post date November 10, 2009

Week 2
Lower Body (LB)

5 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs

5 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans

3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension

4 Rounds:
– 200′ Tire Drag

1 Round:
-50 GHDs or 50 Weighted Situps

Tags Clean, Drag, Extension, Lunge, Run, Situp, Squat

CrossFit Workouts

2009-11-06 WOD

“Annie”
Courtesy of CrossFit.com

50, 40, 30, 20, 10 for time:
– Double-Unders
– Situps

Tags Annie, Double Under, Situp

Underground Strength Workouts

2009-11-04 UGS WOD

Week 1
Lower Body (LB)

5 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs

5 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans

3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension

4 Rounds:
– 200′ Tire Drag

1 Round:
-50 GHDs or 50 Weighted Situps

Tags Clean, Drag, Extension, Lunge, Run, Situp, Squat

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO