CROSSFIT MONTGOMERY

Sunday, July 20, 2008

Rest Day

 

Saturday, July 19, 2008

Reminder:  There is a 9AM and a 10AM workout this morning.

WOD

"Gwen's Hopper"

Multiple workouts, what you pull is what you do!

Come experience the unexpected.

 

Friday, July 18, 2008

WOD

"Black Jack"

The chosen exercises are Sit Ups and Push Ups.  You use whatever combination of them to reach 21 reps on the minute for 21 minutes.  Sound easy?

Sit Ups - Substitute V-Ups, Knees to Elbows, etc.

Push Ups - chest to the floor whatever your level

Thursday, July 17, 2008

Class schedule additions/changes effective Saturday, July 19:

Click here for the updated schedule: Download CFschedsummer08.doc

WOD

"Jackie"

1000m Row

50 Thrusters (45#)

30 Pull Up

Wednesday, July 16, 2008

WOD

4 rounds:

180 Rope Jumps

30 KB Swings

20 Slam Ball

10 Box Jumps

Tuesday, July 15, 2008

WOD

Elements: Double Unders

For Time:

1/2 Body Weight Thrusters X 50

Body Weight DeadLift X 50

*Mix the exercises and reps at your discretion

    

Monday, July 14, 2008

WOD

3 rounds for time:

1a. 400 m run

1b. 21 Squat Thrusts(full body extension out and up)

1c. 15 JPU's (define every rep..no hoppy)

1d. 9 Squat Jumps (Butt to ball; hands locked behind head at all times)

Sunday, July 13, 2008

Rest Day

New T's are going fast.  We will get a new batch printed soon, with more XL's!!

Saturday, July 12, 2008

WOD

"The Filthy Fifty"

1. Box Jumps X 50

2. JPU X 50

3. CrossFit KB Swings X 50 (1 pood)

4. Walking Lunge X 50

5. Knees to Elbows X 50

6. Push Press X 50

7. Back Extensions X 50

8. Wall Ball X 50

9. Burpees X 50

10. Double Unders X 50

Very few trunk exercises compare to knees to elbows...stabilization, coordination, lower abdominals.  We will use the abdominal V-Up (a jack-knife movement) as our scaled exercise for those unable to effectively perform the knees to elbow movement.

Friday, July 11, 2008

WOD

Push Jerk 5-5-3-3

Team Workout:

15 minutes; count rounds

1A. Row 500 m

1B. Squat Jumps X 10

1C. Burpee Sit Ups X 10