OPEN GYM Friday

Friday Open Gym at WP CrossFit in Montgomery at 5:30AM and 5:30PM.

Saturday Free WOD open to the public. 1555 Eastern Blvd Montgomery. 

WOD starts around 9AM. Bring a friend and enjoy the sweat! 

METCON

8 mins run/row/bike

arm and leg swing
8 rounds
40sec on 20sec off plank in pushup position

20 push ups
20 box dips
20 ring dips

6x10 sec max effort hits on AB 45 sec rest

Metcon (Time)

5 rounds
10 TTB
10 Ring Dips or use boxes
40 double unders

Hang Clean Max

8 mins row/bike/run

6 push ups
4 wall walks
15 kb SDHP 53/35
10 kb suitcase dl each leg

barbells out
10 jump + shrug
10 jump + shrug + highpull
10 jump + shrug + highpull + land and receive bar

Metcon (No Measure)

EMOM 5
1 pull to knee + pull to hip + hang power clean + power clean from ground 95/75

Weightlifting

Hang Clean (2x4@50%; 2x2@60%; 1x2@70%; 1x1@80%; build to max)

20 mins to find 1 rep max.

 

Back Squat work

200yd run
20 scorpions
30 banded good mornings
20 air squats
1 min cat/cow
1min worlds greatest stretch each side

 10 mins warm up to a heavy back squat.

Weightlifting

Back Squat (4x4; 30x0; rest 30-45 sec)

Metcon (Time)

3 rounds for time / 10 min cap
15 DL 135/95
12 T2B
9 PC 135/95

 

 

AMRAP

200yd run
20 pvc passthroughs
20 pvc ohs
200yd run

10 yd inch worm
10yd over/under the fence
10yd straight leg kicks
10ydsamson walk

AMRAP 5
10 air squats
10 push ups
10 sit ups

 2min rest

AMRAP 5
10 thrusters 45/35
30 double unders

2 min rest

AMRAP 5
15 RKBS 70/53
10 burpees

2 min rest

AMRAP 5
10 HPSNATCH 45/35
20 BENT OVER ROWS 45/35

this should be ata pace that will cause you to breath heavy.

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Volume

200yd run
20 pvc passthroughs
20 pvc ohs
200yd run

10 yd inch worm x2
10yd over/under the fence x2
10yd straight leg kicks x2
10ydsamson walk x2

3 rounds with barbell
10 strict press
10 OHS

Metcon (AMRAP - Reps)

AMRAP 25

5 OHS 95/65
10 HSPU
20 PSNATCH 95/65
25 DOUBLE UNDERS
30 BB FACING BURPEE'S
35 WB 20/14
40 OH LUNGES 95/65
45 KB SWINGS 53/35
50 FS 95/65

TOTAL 260 REPS

Cyclical MAP 7

Dynamic forward and backward
10yd high knees
10yd high skips
10yd lunge
10yd straight leg kicks

Arm swings

Metcon (Calories)

10 mins max cals on rower
6 min walk and every 20yds 20 air squats
10mins max cal bike

METCON- 35 min time cap

15 min Flow warm up
start with head and work down to the ankles getting circumduction in all directions of all major joints. Then
10 alternating turkish get ups
10 goblet squats hold 5 secs in the bottom position

take 5 mins to set up and warm up to opening weight for Metcon.

Metcon (Time)

with a running clock

8 min EMOM
3 hang clean 2 front squats add weight if you can

rest 2 mins

grace 115/75

rest 2 mins

5 rounds
10 bent over rows 115/75
20 push ups
30 sit ups

this is for time/ 35 min time cap

 

Back Squats and Burpees

100 yard run
10 push up knee tucks
100 yard run
20 glute bridges
100 yard run
30 air squats

Weightlifting

Back Squat (10,8,6,4,2/1-1-1-1)

rest 30 secs between lifts,
add weight as you go, once you get to the set of 1's rest 45-60sec between lifts, try to make the last lift meet or exceed your 1rm

Metcon (Time)

30 burpee T2B for time

 

Round and Round We go

100 yard run
30 PVC pass throughs
10 wall walks
20 air squats(relax in the bottom position for 3 sec)
100 yard run

1 min wall shoulder stretch (similar to box shoulder stretch)

Metcon (Time)

 buy in 75 wall ball 20/14

1 RND
8 snatch 95/55
12 HSPU

2 RNDS
6 snatch 115/65
12 HSPU

3 RNDS
4 snatch 135/75
6 HSPU

4RNDS
2 snatch 155/95
6 HSPU

cash out 20 barbell facing burpees

25min time cap