CrossFit Montgomery

Tag: Squat

Underground Strength Workouts

2011-02-22 WOD

Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)

Four Rounds
1a. 150′ KB Farmer Walks
1b. 6 Weighted Pullups

Four Rounds
2a. 6 Ring Pushups
2b. 6 Ring Rows

Three Rounds
3a. 6 KB Cleans (each)
3b. 6 KB Front Squats
3c. 6 KB Presses

Three Rounds
4a. 18 Sledge Strikes (each)
4b. 9 GHD Situps

Tags Clean, Farmer's Walk, Press, Pullup, Pushup, Row, Situp, Sledge Strike, Squat

CrossFit Workouts

2011-02-21 WOD

Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)

Ten RFT:
– 4 Thrusters (115/75)
– 8 Burpees
– 12 Air Squats
– 1 Minute Rest

Beyond the Whiteboard

Tags Burpee, Squat, Thruster

CrossFit Workouts

2011-02-16 WOD

Three RFT:
– 12 Muscle Ups
– 75 Squats

Beyond the Whiteboard

Tags Muscle Up, Squat

CrossFit Workouts

2011-02-11 WOD

Post author By CrossFitMGM
Post date February 10, 2011

Overhead Squats
1-1-1-1-1-1-1 Reps

Tags Squat

Underground Strength Workouts

2011-02-10 WOD

Post author By CrossFitMGM
Post date February 9, 2011

Four Rounds
1a. 8 Pullups
1b. 8 KB Step Ups

Four Rounds
2a. 8 Double KB Presses
2b. 8 Jumping Squats

Four Rounds
3a. 8 Hip Extensions
3b. 8 Weighted Situps

Tags Hip Extension, Press, Pullup, Situp, Squat, Step Up

CrossFit Workouts

2011-02-07 WOD

“CrossFit Football Total”

– 1 Rep Max Power Clean
– 1RM Back Squat
– 1RM Bench Press
– 1RM Deadlift

Beyond the Whiteboard

Tags Clean, CrossFit Football Total, Deadlift, Press, Squat

Underground Strength Workouts

2011-02-03 WOD

Post author By CrossFitMGM
Post date February 2, 2011

Five Rounds
1a. 5 KB Windmills (each)

Four Rounds
2a. 50′ Rope Pull
2b. 50′ Tire Rows

Three Rounds
3a. 1 Leg Blaster*
3b. 10 GHD Situps

*= 20 Air Squats, 10 Lunges (each), 10 Jumping Lunges (each), 10 Jumping Squats

Tags Lunge, Rope Pull, Row, Squat, Windmill

Underground Strength Workouts

2011-01-27 WOD

Five Rounds
1a. 5 Zercher’s Squat

Four Rounds
2a. 50′ Tire Presses
2b. 50′ Tire Rows

Finisher
3a. 100 KB Swings

Mobility WOD – Day 27

Tags KB Swing, Press, Row, Squat

CrossFit Workouts

2011-01-19 WOD

Post author By CrossFitMGM
Post date January 18, 2011

Front Squat
3-3-3-3-3

Tags Squat

CrossFit Workouts

2011-01-17 WOD

3 rounds for time:
– 400m Run
– 30 Overhead Squats (75/55)
– 21 Pullups

Tags Pullup, Run, Squat