WOD

Get your kettlebell kitchen orders in!

Aug 17, 2017

CrossFit MontCo - CrossFit


Strength

Bro session #4 (No Measure)


4 rounds for quality

5 behind the neck push press with a 4 sec lower back to beck, go heavy
5 strict toes to bar
10 lateral raises
10 DB floor skull crushers
20 banded pull aparts

Partner Metcon

Avengers #2 (Time)


Partner WOD for time with 20 min cap

300 dubs (alt every 25)
200 air squats (alt every 10)
100 burpee slam ball (alt every 3) (choose weight)
50 box jump overs (alt each rep)

After Party

5 wall walks for time (Time)


hollow position, big kick with lead leg

Want to buy a kill cliff or fitaid but coach is busy. Write your name on the sheet next to fridge and grab one!

Aug 16, 2017

CrossFit MontCo - CrossFit


Weightlifting

Back Rack Lunge (10 x 2 @ 55% 1RM back squat)

Metcon

Cordura (Time)


For time with 7 min cap

3 rounds
50 dubs
10 OHS 95/ 65

Metcon


Rest 2 minute between WODs

Emerald Tide (AMRAP - Rounds and Reps)


7 min AMRAP

10 HSPU
5 box jump overs 30/ 24

After Party

50 anchored situps (Time)


50 anchored situps for time

Never Skip Snatch Day!

Aug 15, 2017

CrossFit MontCo - CrossFit


Weightlifting

snatch deadlift + snatch hold in hole (7x 1+1 @ 83%)


Snatch deadlift then snatch with a 5 second pause in the hole after the catch

GOAL here is fixing bottom position. If you catch and stand tall before going back down, that will not count.

Metcon

Metcon (AMRAP - Reps)


14 min amrap

2/2/2/4/4/4/6/6/6.....

T2b
Slam ball (Choose Weight)
Push ups (rx+ HSPU)

*hspu only if have full movement, if not do push ups

After Party

Metcon (No Measure)


Superset-
3*7 strict wide grip pull ups
3*10 dips

Mid August Monday

Aug 14, 2017

CrossFit MontCo - CrossFit


Strength

Front: Front Squat plus Jerk Complex (8*2+1)


8*2 front squats + 1 jerk @ 75% of jerk

Metcon

Dubs are Jerks (3 Rounds for time)


Every 3 minutes rest 2 min 3 rds

45 dubs
15 clean and jerks 95/65
Then max Chest to Bar w/ time left. (Rx+ BMU)
Scale- Jumping C2B

After Party

Metcon (No Measure)


3*15/10 Cal's on rower+ 5box jumps 30/24

Running clinic is on Sept 9th! Be there!

Aug 12, 2017

CrossFit MontCo - CrossFit


Metcon

Ship wrecked (AMRAP - Rounds and Reps)


16 min AMRAP

5 burpee box jump overs
10 wall balls
15 anchored sit ups
30 dubs

Metcon

ABsolved (Time)


21-15-9

toes 2 bar
kb swings
med ball V-Ups (med ball held in between feet) (scale Med ball in hands)

400 m run after each round

For time with a 20 min cap

Scale accordingly
This is a retest for some!

Running challenge starts Sept 4th!

Aug 11, 2017

CrossFit MontCo - CrossFit


Chipper

King of the ring. (Time)


For time with 40 min cap

400 m run
4 rds of
9 thrusters 135/95
35 dubs (scale is 105 singles)

400 m run
3 rds of
7 hang squat cleans 155/110
14 burpees

400 m run
2 rds of
5 ohs 185/135
5 ring mu(rx+ only)
10 box jump over 30/24

400 m run
1 rd of
24 double db deadlifts 50/ 35
20 double db hang power cleans
16 double db jerks

Running Challenge starts Sept 4th!

Aug 10, 2017

CrossFit MontCo - CrossFit


Strength

Bro Session #3 (No Measure)


5 rounds for quality

20 reverse curls empty barbell
30 empty barbell strict press
40 total Russian twist (athlete choose KB weight)
100 m walking lunges

Partner Metcon

Partner 50's (AMRAP - Reps)


16 min AMRAP

50 deadlifts 185/120
50 hspu
50 squat cleans
50 toes 2 bar
Max wall balls 20/ 14

Split as needed

*Right partners name in comment section

After Party

Wall ball back extensions (No Measure)


5 x 10

https://www.youtube.com/watch?v=tvlYhyA47rU - replace stability ball with WB

GRACE is a benchmark WOD. Good luck and go in with a plan!

Aug 09, 2017

CrossFit MontCo - CrossFit


Strength

Back Rack Lunge (12 x 2 @ 50% of 1RM back squar)


New progression. These should be alternating. Each set is 2 total lunges; 1 on left and 1 on right

Benchmark WOD

Grace (Time)


For Time: 30 Clean and Jerks, 135# / 95#
Recommend partnering up. Have them cheer you on and count your reps. Then go to work and blow up your engine.

Scale is 60% of 1RM C&J

After Party

Accumulate 3 min of hollow hold (Time)


Score is total time took to complete

50 v-ups for time (Time)


50 v-ups for time or 50 v-up attempts for time

Congrats Matt Frazier and Tia-Clair Toomey on being 2017 CrossFit games champions!

Aug 08, 2017

CrossFit MontCo - CrossFit


Strength

snatch deadlift + snatch hold in hole (8 x 1 % 80%)


Snatch deadlift then snatch with a 5 second pause in the hole after the catch

GOAL here is fixing bottom position. If you catch and stand tall before going back down, that will not count.

Metcon

Toomey Nation (AMRAP - Rounds and Reps)


12 min AMRAP

5 power cleans 135/ 95 (155/105)
5 jerks
5 front squats
5 bar facing burpees

After Party

Group plank! (No Measure)


If fall do air squats till last person falls

Running Challenge starts Sept 4th!

Aug 07, 2017

CrossFit MontCo - CrossFit


Strength

Split Jerk (1 rep max!)


Next week we will do front squats to fatigue with a jerk (most comfortable style). The front squat weight will be based off your jerk percentages.

Metcon

After Party

Frazier Nation (5 Rounds for time)


Every 3 minutes for 5 rounds

10 toes 2 bar
20 alt db snatches 50/ 35
30 dubs (scale 90 singles)

400m with med ball (Time)


400m run with a wall ball 20/ 14

1 2 3 46