CrossFit Montgomery » Underground Strength http://www.crossfitmontgomery.com Fri, 10 Feb 2012 04:24:36 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 2012-02-02 http://www.crossfitmontgomery.com/2012/02/02/2012-02-02/ http://www.crossfitmontgomery.com/2012/02/02/2012-02-02/#comments Thu, 02 Feb 2012 16:39:21 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7706 Underground WOD
Four Rounds
1a. 7 Handstand Pushups
1b. Max Plank Hold

Three Rounds
2a. 7 Double KB Cleans
2b. Max Hollow Rocks

Three Rounds
3a. 7 Broad Jumps
3b. 14 Weighted Situps

Endurance WOD
Six to Eight Rounds:
- 600m Run
- 2 Minute Recovery
*Hold within 2 to 3 seconds.

]]> http://www.crossfitmontgomery.com/2012/02/02/2012-02-02/feed/ 0 2012-01-19 http://www.crossfitmontgomery.com/2012/01/18/2012-01-19/ http://www.crossfitmontgomery.com/2012/01/18/2012-01-19/#comments Thu, 19 Jan 2012 00:00:09 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7613 UGS WOD
Five Rounds:
1a. 100′ Tire Drag

Three Rounds
2a. 10 Tactical Lunges
2b. 10 Suitcase Deadlifts

Two Rounds
3a. Pancake Stretch (1 minute)
3b. Pike Stretch (1 minute)
3c. Couch Stretch (1 minute each leg)

Endurance WOD
Two to Four Rounds:
- 1 Mile Run
- 5 Minute Recovery
*Hold intervals within 5 to 10 seconds.

Mobility WOD

]]> http://www.crossfitmontgomery.com/2012/01/18/2012-01-19/feed/ 0 2012-01-10 http://www.crossfitmontgomery.com/2012/01/09/2012-01-10/ http://www.crossfitmontgomery.com/2012/01/09/2012-01-10/#comments Tue, 10 Jan 2012 00:00:10 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7466 Underground Strength
Five Rounds
1a. 5 Sumo Deadlifts

Three Rounds
2a. 10 Slam Balls
2b. 10 High Box Jumps

Three Rounds
3a. 15 Weighted Situps
3b. 150′ Farmers Walk

Endurance WOD
Three to Six Rounds:
- 1200m Run
- 2 to 3 Minutes Recovery
*Hold 3 to 5 seconds.

Rope Climb

]]> http://www.crossfitmontgomery.com/2012/01/09/2012-01-10/feed/ 1 2012-01-05 http://www.crossfitmontgomery.com/2012/01/04/2012-01-05/ http://www.crossfitmontgomery.com/2012/01/04/2012-01-05/#comments Thu, 05 Jan 2012 04:08:57 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7440 Underground WOD
Six Rounds
1a. 5 KB Clean and Press w/ Right
1b. 5 KB Clean and Press w/ Left
1c. 20 Mountain Climbers (each)

Five Rounds
2a. 10 KB Snatches w/ Right
2b. 10 KB Snatches w/ Left
2c. 10 KB High Pulls

Endurance WOD
Three to Seven Rounds:
- 4:00 Run
- 3:00 Recovery

]]> http://www.crossfitmontgomery.com/2012/01/04/2012-01-05/feed/ 0 2011-12-20 WOD http://www.crossfitmontgomery.com/2011/12/19/2011-12-20-wod/ http://www.crossfitmontgomery.com/2011/12/19/2011-12-20-wod/#comments Tue, 20 Dec 2011 03:58:30 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7284 Daily WOD
Three Rounds
1a. 10 Strict Toes to Bar
1b. 150′ OH KB Walk

Three Rounds
2a. 10 Hip Extensions
2b. 10 V Outs (View videos below)

Three Rounds
3a. Plank Progression
3b. 10 Bridge Ups
* Planks: Ten seconds each position. From the elbow or from the top of the pushup, not both. Video below.

Endurance WOD
Four to Eight Rounds:
- 400m Run
- 90 Seconds Recovery
*Hold 3-5 seconds.

V Outs

Prescription:
- Start in a support position on the rings with hands turned out and elbows locked
- Push the rings away from you as you descend into a hollow body position
- Maintain shoulders active and arms in v formation
- Pause at the bottom and reverse the movement back to support

Plank Progressions

]]> http://www.crossfitmontgomery.com/2011/12/19/2011-12-20-wod/feed/ 0 2011-12-13 WOD http://www.crossfitmontgomery.com/2011/12/12/2011-12-13-wod/ http://www.crossfitmontgomery.com/2011/12/12/2011-12-13-wod/#comments Tue, 13 Dec 2011 00:00:16 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7225 Four Rounds
- 8 Double KB Front Squats
- 16 Mountain Climbers

Four Rounds
- 8 Double KB Step Ups
- 16 Hollow Rocks

For Time
- 1k Row

Endurance WOD
Three Rounds:
- 200m (equal time rest)
- 400m (equal time rest)
- 600m (equal time rest)

]]> http://www.crossfitmontgomery.com/2011/12/12/2011-12-13-wod/feed/ 2 2011-10-11 WOD http://www.crossfitmontgomery.com/2011/10/10/2011-10-11-wod/ http://www.crossfitmontgomery.com/2011/10/10/2011-10-11-wod/#comments Tue, 11 Oct 2011 00:00:04 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=6901 Four Rounds
- 3 Rope Climbs
- Suicide Run

Four Rounds
- 5 Weighted Step Ups (each)
- 25 Mountain Climbers

Two Rounds
- 30 Sledge Strikes (each)
- 300′ Farmer’s Walk

]]> http://www.crossfitmontgomery.com/2011/10/10/2011-10-11-wod/feed/ 0 2011-10-06 WOD http://www.crossfitmontgomery.com/2011/10/05/2011-10-06-wod/ http://www.crossfitmontgomery.com/2011/10/05/2011-10-06-wod/#comments Thu, 06 Oct 2011 02:26:08 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=6868 Five Rounds
- Max Handstand Pushups
- 150′ Tire Drag

Four Rounds
- Max Strict Pullups
- 5 KB Clean and Press

Three Rounds
- Max Knees to Elbows
- Leg Blaster

]]> http://www.crossfitmontgomery.com/2011/10/05/2011-10-06-wod/feed/ 0 2011-10-04 WOD http://www.crossfitmontgomery.com/2011/10/03/2011-09-04-wod/ http://www.crossfitmontgomery.com/2011/10/03/2011-09-04-wod/#comments Tue, 04 Oct 2011 02:42:33 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=6847 Four Rounds
- 5 Muscle Ups or Progressions
- 15 Jumping Squats

Three Rounds
- 5 Skin the Cats
- 15 Goblet Squats

Three Rounds
- 15 Weighted Situps
- 30 KB Swings

]]> http://www.crossfitmontgomery.com/2011/10/03/2011-09-04-wod/feed/ 0 2011-09-29 WOD http://www.crossfitmontgomery.com/2011/09/28/2011-09-29-wod/ http://www.crossfitmontgomery.com/2011/09/28/2011-09-29-wod/#comments Wed, 28 Sep 2011 23:00:30 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=6823 Four Rounds
1a. 3 Hang Squat Cleans
1b. Max Plank Hold

Three Rounds
2a. 6 Double KB Cleans
2b. Max Hollow Rocks

Three Rounds
3a. 10 Box Jumps
3b. 10 Weighted Situps

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