Tag: Squat

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CrossFit Workouts

2011-11-11 WOD

HAPPY VETERANS DAY!
Crossfit Montgomery would like to thank all veterans for their service and dedication to us and our country! The Boneyard will be open as usual on Friday and Saturday. Join us on Saturday at 10 a.m. for our Veteran’s Day team WOD. We will be doing The Disposable Heroes Project (DHP) WOD. The Disposable Heroes Project is committed to raising funds and awareness to assist wounded veterans and families of fallen soldiers in any way possible. For more information and to order a shirt which benefits the DHP, visit thedhproject.org.

Check out the Veterans Day events planned around the River Region, including a parade at 10 a.m. Friday morning. Watch this video and thank a veteran for their service and dedication to us and our country.

Daily WOD
Ten Rounds:
– 2 Back Squat OTM (75%)

AMRAP – 11 Minutes
– 11 GTO
– 11 Burpees

Mobility WOD

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CrossFit Workouts

2011-11-08 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

Categories
CrossFit Workouts

2011-11-07 WOD

Daily WOD
Overhead Squat
3-3-3-3-3 Reps

5 to 1 Reps:
– Turkish Getups (right)
– Turkish Getups (left)
– Windmill (right)
– Windmill (left)

Mobility WOD

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Workouts

2011-11-02 WOD

Daily WOD
Twelve Rounds
– 2 Back Squats OTM (65%)
– Max Burpees

Mobility WOD

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CrossFit Workouts

2011-10-28 WOD

Daily WOD
OTM for 12 Minutes:
– 2 Back Squats (60%)

AMRAP – 8 Minutes:
– 5 Toes to Bar
– 10 Box Jumps

Mobility WOD

Categories
CrossFit Workouts

2011-10-24 WOD

Front Squat for Load
1-1-1-1-1 Reps

21-15-9 Reps for Time:
– KB Snatch (right)
– KB Snatch (left)

Mobility WOD

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CrossFit Workouts

2011-10-10 WOD

Four Rounds (3 on/1 off):
– 3 Power Cleans
– 6 Pullups

For Time:
– 150 Air Squats

Categories
Underground Strength Workouts

2011-10-06 WOD

Five Rounds
– Max Handstand Pushups
– 150′ Tire Drag

Four Rounds
– Max Strict Pullups
– 5 KB Clean and Press

Three Rounds
– Max Knees to Elbows
– Leg Blaster

Categories
Underground Strength Workouts

2011-10-04 WOD

Four Rounds
– 5 Muscle Ups or Progressions
– 15 Jumping Squats

Three Rounds
– 5 Skin the Cats
– 15 Goblet Squats

Three Rounds
– 15 Weighted Situps
– 30 KB Swings

Categories
CrossFit Workouts

2011-10-03 WOD

Deadlift
1-1-1-1-1

Three Rounds (4 on/1 off):
– 3 Power Cleans
– 6 Pullups
– 9 Air Squats