CrossFit Montgomery » Knees to Elbows http://www.crossfitmontgomery.com Fri, 10 Feb 2012 04:24:36 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 2012-02-07 http://www.crossfitmontgomery.com/2012/02/06/2012-02-07/ http://www.crossfitmontgomery.com/2012/02/06/2012-02-07/#comments Tue, 07 Feb 2012 04:49:24 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7713 CrossFit WOD
Power Clean
5 x 3 @ 75%

Five Rounds
- 10 Overhead Squat (95#/65#)
- 10 Knees to Elbows

Endurance WOD
Three to Five Rounds:
- 1200m time trials
- recover 2x as long as it takes to complete distance

Mobility

]]> http://www.crossfitmontgomery.com/2012/02/06/2012-02-07/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 2011-08-03 WOD http://www.crossfitmontgomery.com/2011/08/02/2011-08-03-wod/ http://www.crossfitmontgomery.com/2011/08/02/2011-08-03-wod/#comments Tue, 02 Aug 2011 23:00:30 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=6306 10 to 1 Reps:
- SDHPs (95#/65#)
- Box Jumps (24″/20″)
- Knees to Elbows

]]> http://www.crossfitmontgomery.com/2011/08/02/2011-08-03-wod/feed/ 4 2011-07-15 WOD http://www.crossfitmontgomery.com/2011/07/14/2011-07-15-wod/ http://www.crossfitmontgomery.com/2011/07/14/2011-07-15-wod/#comments Thu, 14 Jul 2011 23:00:15 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=6117 Filthy Fifty:
- 50 Box Jumps (24″/20″)
- 50 Jumping Pullups
- 50 Kettlebell Swings (24kg/16kg)
- 50 Walking Lunges
- 50 Knees to Elbows
- 50 Push Press (45#/35#)
- 50 Back Extensions
- 50 Wall Balls (20#/14#)
- 50 Burpees
- 50 Double Unders

Mobility WOD

]]> http://www.crossfitmontgomery.com/2011/07/14/2011-07-15-wod/feed/ 2 2011-05-26 WOD http://www.crossfitmontgomery.com/2011/05/25/2011-05-26-wod/ http://www.crossfitmontgomery.com/2011/05/25/2011-05-26-wod/#comments Thu, 26 May 2011 00:00:43 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=5733 Four Rounds
1a. 3 Rope Climbs
1b. Leg Blaster

Four Rounds
2a. 15 Sledge Strikes (each)
2b. 10 Weighted Step Ups

Four Rounds
3a. 100′ Front Rack Walk
3b. 20 Twisted Situps
3c. 10 Knees to Elbows

Mobility WOD

]]> http://www.crossfitmontgomery.com/2011/05/25/2011-05-26-wod/feed/ 3 2011-04-14 WOD http://www.crossfitmontgomery.com/2011/04/15/2011-04-14-wod/ http://www.crossfitmontgomery.com/2011/04/15/2011-04-14-wod/#comments Fri, 15 Apr 2011 16:03:31 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=5162 Five Rounds
- 100′ Heavy Farmers Walk
- 20 Heavy Kettlebell Swings

Five Rounds
- 100′ Heavy Tire Drag
- 6 Push Press

Three Rounds
- 20 Knees to Elbows
- 20 Tactical Pushups

]]> http://www.crossfitmontgomery.com/2011/04/15/2011-04-14-wod/feed/ 0 2011-01-20 WOD http://www.crossfitmontgomery.com/2011/01/19/2011-01-20-wod/ http://www.crossfitmontgomery.com/2011/01/19/2011-01-20-wod/#comments Thu, 20 Jan 2011 00:00:08 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=4728 Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Deadlift

Four Rounds
2a. Max Ring Pushups
2b. 12 KB Swings

Four Rounds
3a. 100′ Tire Drag
3b. 10 Knees to Elbows

]]> http://www.crossfitmontgomery.com/2011/01/19/2011-01-20-wod/feed/ 2 2011-01-13 WOD http://www.crossfitmontgomery.com/2011/01/12/2011-01-13-wod/ http://www.crossfitmontgomery.com/2011/01/12/2011-01-13-wod/#comments Thu, 13 Jan 2011 00:00:59 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=4694 Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Deadlift

Four Rounds
2a. Max Ring Pushups
2b. 12 KB Swings

Four Rounds
3a. 100′ Tire Drag
3b. 10 Knees to Elbows

]]> http://www.crossfitmontgomery.com/2011/01/12/2011-01-13-wod/feed/ 1 2010-12-08 CrossFit http://www.crossfitmontgomery.com/2010/12/07/2010-12-08-crossfit/ http://www.crossfitmontgomery.com/2010/12/07/2010-12-08-crossfit/#comments Wed, 08 Dec 2010 00:00:01 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=4532 “Filthy Fifty”
For Time:
- 50 Jumping Pullups
- 50 Box Jumps
- 50 Lunges
- 50 Knees to Elbows
- 50 Push Press
- 50 Back Extensions
- 50 Wall Ball
- 50 Burpee
- 50 Double Unders

]]> http://www.crossfitmontgomery.com/2010/12/07/2010-12-08-crossfit/feed/ 2 2010-11-05 UGS http://www.crossfitmontgomery.com/2010/11/04/2010-11-05-ugs/ http://www.crossfitmontgomery.com/2010/11/04/2010-11-05-ugs/#comments Thu, 04 Nov 2010 23:00:16 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=4353 Five Rounds
1a. 5 KB Clean + KB Squat + KB Press
1b. 10 Knees to Elbows

Four Rounds
2a. Max Ring Rows
2b. Max Ring Pushups

Three Rounds
3a. 200′ KB Farmers Walk
3b. 200′ Tire Drag

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