CrossFit Montgomery » Burpee http://www.crossfitmontgomery.com Fri, 10 Feb 2012 04:24:36 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 2012-02-06 http://www.crossfitmontgomery.com/2012/02/05/2012-02-06/ http://www.crossfitmontgomery.com/2012/02/05/2012-02-06/#comments Mon, 06 Feb 2012 03:57:18 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7710 CrossFit WOD
AMRAP – 20 Minutes
- 400m Run
- 10 Burpees
- 15 KB Swings

Mobility WOD

]]> http://www.crossfitmontgomery.com/2012/02/05/2012-02-06/feed/ 0 2012-01-31 http://www.crossfitmontgomery.com/2012/01/30/2012-01-31/ http://www.crossfitmontgomery.com/2012/01/30/2012-01-31/#comments Tue, 31 Jan 2012 03:54:19 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7691 CrossFit WOD
Push Press
5 x 5 @ 65%
Five Rounds:
- 400m Run
- 90 Seconds Rest

Endurance WOD
“Power Helen”
Three Rounds for Time:
- 200m Run
- 21 Pull Ups
- 15 Box Jumps (30/24″)
- 15 KBS (24/16kg)
- 15 Burpees

]]> http://www.crossfitmontgomery.com/2012/01/30/2012-01-31/feed/ 0 2012-01-25 http://www.crossfitmontgomery.com/2012/01/24/2012-01-25/ http://www.crossfitmontgomery.com/2012/01/24/2012-01-25/#comments Wed, 25 Jan 2012 00:00:00 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7649 CrossFit WOD
For Time:
- 500m Row
- 50 Barbell Thrusters
- 50 Situps
- 50 KBHPs
- 50 Burpees

Mobility WOD

]]> http://www.crossfitmontgomery.com/2012/01/24/2012-01-25/feed/ 0 2011-12-23 WOD http://www.crossfitmontgomery.com/2011/12/22/2011-12-23-wod/ http://www.crossfitmontgomery.com/2011/12/22/2011-12-23-wod/#comments Fri, 23 Dec 2011 04:51:13 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7362 Daily WOD
Ten Rounds :
- 3 Power Cleans (70%)
- 3 Bar Facing Burpees

Mobility WOD

]]> http://www.crossfitmontgomery.com/2011/12/22/2011-12-23-wod/feed/ 0 2011-12-17 Saturday WOD http://www.crossfitmontgomery.com/2011/12/16/2011-12-17-saturday-wod/ http://www.crossfitmontgomery.com/2011/12/16/2011-12-17-saturday-wod/#comments Fri, 16 Dec 2011 14:29:06 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7276 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

]]> http://www.crossfitmontgomery.com/2011/12/16/2011-12-17-saturday-wod/feed/ 3 2011-12-16 WOD http://www.crossfitmontgomery.com/2011/12/15/2011-12-16-wod/ http://www.crossfitmontgomery.com/2011/12/15/2011-12-16-wod/#comments Fri, 16 Dec 2011 00:00:58 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7231 Daily WOD
Power Cleans
1-1-1-1-1

For Time:
- 30/24/18/12/6 Wall Balls (20#@10′/14#@9′)
- 15/12/9/6/3 Burpees

]]> http://www.crossfitmontgomery.com/2011/12/15/2011-12-16-wod/feed/ 1 2011-12-05 WOD http://www.crossfitmontgomery.com/2011/12/04/2011-12-05-wod/ http://www.crossfitmontgomery.com/2011/12/04/2011-12-05-wod/#comments Mon, 05 Dec 2011 02:24:39 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7202 Boneyard Baseline
- 50 Air Squats
- Run 400m
- 40 Situps
- Run 400m
- 30 Pushups
- Run 400m
- 20 Pullups
- Run 400m
- 10 Burpees

Mobility WOD

]]> http://www.crossfitmontgomery.com/2011/12/04/2011-12-05-wod/feed/ 0 2011-11-28 WOD http://www.crossfitmontgomery.com/2011/11/27/2011-11-28-wod/ http://www.crossfitmontgomery.com/2011/11/27/2011-11-28-wod/#comments Mon, 28 Nov 2011 00:00:52 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7151 Daily WOD
Five Rounds:
- 5 Deadlifts (275#/185#)
- 10 Burpees

Mobility WOD

]]> http://www.crossfitmontgomery.com/2011/11/27/2011-11-28-wod/feed/ 2 2011-11-21 WOD http://www.crossfitmontgomery.com/2011/11/20/2011-11-21-wod/ http://www.crossfitmontgomery.com/2011/11/20/2011-11-21-wod/#comments Mon, 21 Nov 2011 00:00:17 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7134 Daily WOD
Five Rounds:
- 5 Front Squats (155#/105#)
- 10 Burpees
- 15 KB Swings (24kg/16kg)

Mobility WOD

]]> http://www.crossfitmontgomery.com/2011/11/20/2011-11-21-wod/feed/ 0 2011-11-11 WOD http://www.crossfitmontgomery.com/2011/11/10/2011-11-11-wod/ http://www.crossfitmontgomery.com/2011/11/10/2011-11-11-wod/#comments Thu, 10 Nov 2011 23:00:23 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7058

HAPPY VETERANS DAY!
Crossfit Montgomery would like to thank all veterans for their service and dedication to us and our country! The Boneyard will be open as usual on Friday and Saturday. Join us on Saturday at 10 a.m. for our Veteran’s Day team WOD. We will be doing The Disposable Heroes Project (DHP) WOD. The Disposable Heroes Project is committed to raising funds and awareness to assist wounded veterans and families of fallen soldiers in any way possible. For more information and to order a shirt which benefits the DHP, visit thedhproject.org.

Check out the Veterans Day events planned around the River Region, including a parade at 10 a.m. Friday morning. Watch this video and thank a veteran for their service and dedication to us and our country.

Daily WOD
Ten Rounds:
- 2 Back Squat OTM (75%)

AMRAP – 11 Minutes
- 11 GTO
- 11 Burpees

Mobility WOD

]]> http://www.crossfitmontgomery.com/2011/11/10/2011-11-11-wod/feed/ 0