EMOM Cardio

8mins run/row/bike/dynamic movement

4 rounds 30sec on 30sec off
AFAP bunny hops to 10lb plate

accumulate 2 mins R/L of side planks on elbow

10 hollow rocks with PVC
10 hollow rocks with PVC and knees up
10 v-ups with PVC
X 2

Metcon (No Measure)

EMOM 16
1st min 20 cal bike
2nd min 20 T2B
3rd min 100m row

NANCY

8 mins bike/row/run/dynamic movement

2 mins of shoulder rotations with a band
15 air squats with a 3330 tempo
5 wall walks

with barbell
15 behind the neck snatch grip strict press
15 OHS
all these movements performed at a 3010 tempo

3 rounds
6 OHS 75/55
150m row

Metcon

Nancy (Time)

5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#

WOD at Alabama Shakespeare Festival July 8th at 10AM

WOD at Alabama Shakespeare Festival July 8th at 10AM

See everyone tomorrow at 10AM for our community Saturday WOD. We're going out of the regular CrossFit gym and doing our weekend open WOD at ASF. Please plan to meet at the wood bridge near the dog park. The workout will start at 10AM so please arrive on time and bring plenty of water. This event is free to public so bring a friend! We have reservations for brunch afterwards at the museum for anyone who wants to join. See you in the morning! 

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.

:

 

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