Tag: Wall Ball

CrossFit Workouts

2012-06-20

Post author By CrossFitMGM
Post date June 19, 2012

CrossFit WOD
AMRAP – 8:00
– 10 KB Swings
– 15 Pushups

AMRAP – 8:00
– 15 Double Unders
– 10 Lunges
– 5 Pullups

AMRAP – 8:00
– 10 Situps
– 10 Wall Balls
– 5 Ring Dips

Tags Double Under, KB Swing, Lunge, Pullup, Pushup, Ring Dip, Situp, Wall Ball

Workouts

2012-03-30

Post author By CrossFitMGM
Post date March 29, 2012

CrossFit WOD
Kipping Pullup Practice

AMRAP – 12 Minutes:
– 3 Clean and Jerk – 135#/95#
– 6 Toes to Bar
– 9 Wall Balls – 20/14# @ 10’/9′

Mobility WOD

Tags Clean, Jerk, Toes to Bar, Wall Ball

CrossFit Endurance Workouts

2012-03-13

Post author By CrossFitMGM
Post date March 12, 2012

CrossFit WOD
Jerk
5 x 5 @ 65%

For Time:
– 30 Calories Rower
– 30 Ring Dips
– 30 Wall Balls

Endurance WOD
Four to Six Rounds:
– 400m Run
– 1:00 Recovery
*Hold within 2 to 3 seconds.

Tags Jerk, Ring Dip, Rower, Wall Ball

CrossFit Endurance Workouts

2012-02-09

Post author By CrossFitMGM
Post date February 8, 2012

CrossFit WOD
Press
5 x 3 @ 75%

Four Rounds:
– 30 Double Unders
– 15 Wall Ball Shots, 20 pounds
– 3 Rope Climbs

Endurance WOD
Eight to Twelve Rounds:
– 30 Seconds Run
– 90 Seconds Rest

Tags Double Under, Press, Rope Climb, Wall Ball

Workouts

2012-02-01

Happy Birthday to Coach Greg Coleman!

Tabatas
– Pullups (8 x 20/10)
– Box Jumps (8 x 20/10)
– Pushups (8 x 20/10)
– Wall Balls (8 x 20/10)

Tags Box Jump, Pullup, Pushup, Tabata, Wall Ball

CrossFit Mobility Workouts

2012-01-16

Post author By CrossFitMGM
Post date January 15, 2012

CrossFit WOD
Front Squat
5 x 3 @ 75%

“Kelly” lite:
Five Rounds
– 400m Run
– 20 Box Jumps
– 20 Wall Balls

Mobility WOD

Tags Box Jump, Run, Squat, Wall Ball

CrossFit Mobility Workouts

2012-01-09

Post author By CrossFitMGM
Post date January 8, 2012

CrossFit WOD
Power Snatch
5 x 5 @ 65%

Tabatas
– Rower (8 x 20/10)
– 1 Minute Rest
– Wall Balls (8 x 20/10)

Mobility WOD

Tags Rower, Snatch, Wall Ball

Workouts

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