CrossFit Montgomery » Rope Climb

2012-02-09

CrossFitMGM — Thu, 09 Feb 2012 05:21:14 +0000

CrossFit WOD
Press
5 x 3 @ 75%

Four Rounds:
- 30 Double Unders
- 15 Wall Ball Shots, 20 pounds
- 3 Rope Climbs

Endurance WOD
Eight to Twelve Rounds:
- 30 Seconds Run
- 90 Seconds Rest

2011-10-11 WOD

CrossFitMGM — Tue, 11 Oct 2011 00:00:04 +0000

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

2011-08-27 Saturday Schedule

CrossFitMGM — Fri, 26 Aug 2011 16:00:52 +0000

Join us at 9 and 10 a.m. as we honor the heros killed in action August 6, 2011 by completing the “31Heros” WOD.

“31Heroes”
AMRAP 31 Min.

8 Thrusters (155#/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30″/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. As always, we will scaled and modify the movements where necessary. Score = Total # of reps.

FREE SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. For those who have worked out with us before and would like to drop in for a visit, our drop-in fee is $12 ($10 for military). If you plan to work out, be sure to wear comfortable clothes and shoes and bring your water bottle. You’ll be moving around and breaking a sweat!

BISCUITS GAME
Congratulations to David, Jennie, Sara, Jamie, Wendy, Trey, Russ, Dawn, Mark, Mike, Kevin, Chelle, Christy, Jof, Britt, Angela, Chris, Lindsy, Sasha, Jeff, Lauren, Tim, and Sam Ivery for winning a free ticket to Saturday night’s Biscuits Baseball game. We announced on Facebook and via email that the first 20 people to contact us would receive a free ticket. All those who contacted us received a ticket. If you want to join us, we are meeting at the Riverwalk Stadium Box Office (Google Map) at 6:40 p.m.

2011-08-18 WOD

CrossFitMGM — Wed, 17 Aug 2011 23:00:35 +0000

Four Rounds
- 3 Rope Climbs
- Suicide Run

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

Two Rounds
- 30 Sledge Strikes (each)
- 200m Farmer’s Walk

2011-07-19 WOD

CrossFitMGM — Mon, 18 Jul 2011 23:00:40 +0000

Four Rounds
- Max Handstand Hold
- 10 Close Stance Squats

Four Rounds
- 4/3/2/1 Rope Climbs
- 8/6/4/2 Pistols

Four Rounds
- Max Hollow Body Hold
- 15 Second Basket Hold

2011-05-26 WOD

CrossFitMGM — Thu, 26 May 2011 00:00:43 +0000

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

2011-04-21 WOD

CrossFitMGM — Thu, 21 Apr 2011 00:00:17 +0000

Five Rounds
1a. 4 Sandbag Shoulders
1b. 2 Rope Climbs

Five Rounds
2a. 8 Jumping Lunges (each leg)
2b. 8 Ring Pushups

Three Rounds
3a. 10 Hip Extensions
3b. 15 Slam Balls

2011-02-25 WOD

CrossFitMGM — Fri, 25 Feb 2011 00:00:11 +0000

Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
- 3 Power shrugs
- 3 Power shrug with elbows high and outside
- 3 Muscle clean with power shrug with elbows high
- 3 Front squats
- 3 Front squat drops
- 3 Muscle clean with land (feet 2-3″outside hips with bent knees)

For Time:
- 50 Box Jump (20″)
- 5 Rope Climbs
- 50 KB Swings (24kg)
- 50 Situps
- 50 Cleans (24kg)
- 800m Run
- 1000m Row

Mobility WOD

Beyond the Whiteboard

2011-01-18 WOD

CrossFitMGM — Tue, 18 Jan 2011 00:00:13 +0000

Four Rounds
1a. 2 Rope Climbs
1b. 8 KB Step Ups

Four Rounds
2a. 8 Hang Cleans
2b. 8 Jumping Lunges

Four Rounds
3a. 200′ Farmer’s Walk
3b. 16 GHD Situps

2010-11-22 UGS

CrossFitMGM — Mon, 22 Nov 2010 00:01:55 +0000

4 Rounds
1a. 6 KB Snatch
1b. Rope Climb

4 Rounds
2a. 8 Goblet Squat
2b. 10 Jumping Lunges

3 Rounds
3a. 6 Double KB Clean & Press

3 Rounds
4a. 200′ Tire Drag
4b. 15 GHD Situps