CrossFit WOD
For Time:
– 500m Row
– 50 Barbell Thrusters
– 50 Situps
– 50 KBHPs
– 50 Burpees
Mobility WOD
Tag: Situp
CrossFit WOD
Jerk
5 x 3 @ 75%
Tabatas
– Mountain Climbers (8 x 20/10)
– Situps (8 x 20/10)
Endurance WOD
Three to Seven Rounds:
– 400m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds
CrossFit WOD
“Angie”
-100 Pullups
-100 Pushups
-100 Situps
-100 Air Squats
Mobility WOD
Categories
2012-01-10
Underground Strength
Five Rounds
1a. 5 Sumo Deadlifts
Three Rounds
2a. 10 Slam Balls
2b. 10 High Box Jumps
Three Rounds
3a. 15 Weighted Situps
3b. 150′ Farmers Walk
Endurance WOD
Three to Six Rounds:
– 1200m Run
– 2 to 3 Minutes Recovery
*Hold 3 to 5 seconds.
Rope Climb
Categories
2012-01-03
CrossFit WOD
Skill:
Rope Climb Drills
*Video posted below.
Strength:
Overhead Squat
1-1-1-1-1-1-1
Finisher:
Four Rounds:
– 5 Overhead Lunge (45#/25#)
– 10 Pullups
– 15 Situps
Endurance WOD
Four to Eight Rounds:
– 400m TT
– 3 to 4 Minutes Recovery
Rope Climb Progressions
CrossFit WOD
AMRAP – 12 Minutes:
– 250m Row
– 25 Situps
– 25 Box Jumps
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
For Time:
– 800m Run
– 80 KB Swings
– 80 Situps
– 80 Box Jumps
– 800m Run
Endurance WOD
Four to Eight Rounds:
– 400m Run
– 90 Second Recovery
*Hold 3-5 seconds
Daily WOD
Ten Rounds (Not for Time):
– 10 Ring Dips
– 10 GHD Situps (20 Ab-mat Situps)
– 20 Double Unders
Endurance WOD
Two to Four Rounds:
– 800m TT
– 5 Minute Recovery
Boneyard Baseline
– 50 Air Squats
– Run 400m
– 40 Situps
– Run 400m
– 30 Pushups
– Run 400m
– 20 Pullups
– Run 400m
– 10 Burpees
Mobility WOD