WOD

Play outside on this great weekend!

Oct 21, 2017

CrossFit MontCo - CrossFit


Metcon

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Friday Hero

Oct 20, 2017

CrossFit MontCo - CrossFit


Metcon

HERO WOD

Morrison (Time)


50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24"
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
**box jump overs

HALLOWEEN PARTY 10/27!!!!

Oct 19, 2017

CrossFit MontCo - CrossFit


Warm Up

Basic Clean Warm Up (No Measure)


Coach Led Barbell Warm Up-

5 clean pulls- no arm bend
5 high pulls with bent elbows
5 high hang cleans
5 hang cleans
5 full power cleans w/ pause at knee

Weightlifting

Squat Clean (5 Every 2 mins. (20 min))


5 Squat clean em(2)otm for 20 min @70%

Partner Metcon

2017 Team Series #1 (Time)


9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

Men use 95-lb. barbell

Women 65-lb. barbell

Scaled 65/45

After Party

500m Row (Time)


Max Effort 500m Row

500m Row (Time)


Max Effort 500m Row

You Never Know.

Oct 18, 2017

CrossFit MontCo - CrossFit


Weightlifting

Back Rack Lunge (3x10 @ 70%)


Taking from Rack... Walk out and lunge, knee to ground

Metcon

...Until you try! (Time)


10 rds for time (15 min cap)

100 m run
7 toes 2 bar
3 front squats 155/105

After Party

Metcon (No Measure)


Ap- 3*1 min handstand hold
3*1 min hollow hold

Halloween Party 10/27- Pot Luck Sytle!

Oct 17, 2017

CrossFit MontCo - CrossFit


Weightlifting

Snatch grip jerk+ohs (8*2+1)


Snatch grip jerk+ohs

8*3+1 @ 70% of Max ohs

3 jerks, 1 ohs

**You may find a new ohs max if you need to!
Snatch grip jerk+ohs

8*2+1 @ 75% of Max ohs

Metcon

Up and Down the Medball Ladder (Time)


Wod-

For time (12 min cap)

21-15-9-15-21

Med ball cleans
Double DB jerks 50/35#

5x 100m Sprints (Time)


5x100m Sprints

=Work/Rest Ratio

Blood drive at gym on Nov 11th!

Oct 16, 2017

CrossFit MontCo - CrossFit


Strength

Front Squat plus Jerk Complex (1 rep max!!!)


front squats + jerk (any style)

Metcon

Shark 1 (Time)


For time 6 min cap

30 hang cleans 135/95
30 box jump overs 30/24

Metcon

Shark 2 (AMRAP - Rounds and Reps)


6 min AMRAP

3 hang squat cleans
6 pull ups (+3 bar mu)

After Party

100 dubs for time (Time)


100 dubs for time

if dont have dubs, please use this time to practice them

Blood Drive on Nov 11 - Sign up on redcrossblood.org - sponsor code Crossfit Montco

Oct 14, 2017

CrossFit MontCo - CrossFit


Metcon

A little jog with Cindy (AMRAP - Rounds and Reps)


40 min amrap

Every 4 minutes run 400m
Then max rounds of Cindy

*Continue where you were after each run

"Cindy"
Complete as many rounds of:
5 Pull-ups
10 Push-ups
15 Squats

November 11th Blood Drive at Gym

Oct 13, 2017

CrossFit MontCo - CrossFit


HERO WOD

Klepto (Time)


4 Rounds for time of:
27 Box Jumps, 24"
20 Burpees
11 Squat Cleans, 145#
In honor of U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here

Do it for the After Selfie!

Oct 12, 2017

CrossFit MontCo - CrossFit


Weightlifting

Squat Clean (4 squat cleans em(1:30)otm for 15 min @70%)

Metcon

2017 Team Series Event 5 (AMRAP - Reps)


Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift
https://www.youtube.com/watch?v=FjmHxk59pfw

After Party

200m lunge walk for time (Time)


200m lunge walk for time

no cap

Hustle for that Muscle!

Oct 11, 2017

CrossFit MontCo - CrossFit


Weightlifting

Back Rack Lunge (4x8 @ 70%)


Back rack alt lunges

4*8 @70% of back squat

Metcon

Clean Dem' Thrusters (Time)


13 min. Cap

15-12-9 reps for time of:
135-lb. power cleans
135-lb. thrusters

Ladies- 95# Rx

After Party

Metcon (No Measure)


Ap

3*40 band pull aparts
3*25 empty barbell curls

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