WOD

Please consider a gift donation for our adopted families if you haven’t already. Ask a coach or Jody for details!

Dec 11, 2017

CrossFit MontCo - CrossFit


Weightlifting

Front Squat (3x8 @75%)

Metcon

Classic. (AMRAP - Reps)


15 min amrap

30 toes 2 bar
40 KB swings 35/53
50 dubs
60 burpees

After Party

Metcon (No Measure)


Ap- FOR QUALITY

3*1 rope climb
3*10 ring dips

Gift Donations due to Jody this weekend- please help brighten someones holiday! Ask a Coach for details!!!

Dec 09, 2017

CrossFit MontCo - CrossFit


Metcon

Abs #11 (Time)


For time with 20 min cap

50-40-30-20-10

Situps
Dubs
Leg scissors l/r=1

Metcon

Roxanne with burpees (No Measure)


Roxanne with burpees

Every time u hear the word "Roxanne" do a burpee

Gift Donations due to Jody this weekend- please help brighten someones holiday! Ask a Coach for details!!!

Dec 08, 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
RX - 24/ 20 & 145/ 105

Scaling squat cleans: 55% - 65% of max

Last did on 10/13/2017

Gift Donations due to Jody this weekend- please help brighten someones holiday! Ask a Coach for details!!!

Dec 07, 2017

CrossFit MontCo - CrossFit


Weightlifting

Squat Clean ( 1 Sq Clean- Emotm for 15 min @85%)

Partner Metcon

Partner Alternation (Time)


Wod-

For time (20 min cap)

Partner wall balls 100 total
Alternating burpees 100
Alternating thrusters 100 (95/65)

After Party

Gift Donations due to Jody this weekend- please help brighten someones holiday!

Dec 06, 2017

CrossFit MontCo - CrossFit


Weightlifting

Back Squat with Banded Kb (4*8@60% total with KB weight)


https://www.youtube.com/watch?v=XW1fdUEZmas

Metcon

CrossFit Games Open 16.3 (AMRAP - Reps)


AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP - Reps)


AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP - Reps)


AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

Accessory Work

Metcon (No Measure)


Superset- FOR QUALITY

3*20 empty barbell seated strict press
3*8 box jumps (HIGHER)

Gift Donations due to Jody this weekend- please help brighten someones holiday!

Dec 05, 2017

CrossFit MontCo - CrossFit


Weightlifting

Snatch grip jerk+ohs ( Snatch grip jerk+ohs 3*1+1 @ 96% of Max ohs )


Snatch grip jerk + ohs

Metcon

A. JUMP, Snatch (Time)


With 15 min running clock...

A. For time (9 min cap)

30 box jump overs
30 ohs 115/80
30 alt DB snatch

B. JUMP, Snatch (AMRAP - Rounds and Reps)


B. Starting at 9:01
(6 min amrap)

30 dubs
15 power snatch 115/80

After Party

Metcon (No Measure)


Ap- superset

3*:30 l sit (pvc or box), scale to wall sit
3*1 min plank each side

Donations for our adopted families are due this week- see a coach for details!

Dec 04, 2017

CrossFit MontCo - CrossFit


Weightlifting

Front Squat (4x7 @ 75%)

Metcon

Be Fierce. (Time)


6 rds

10 pull ups(4 bar mu)
5 hang cleans 135/95
5 jerks

After Party

Metcon (No Measure)


p-
3*20 hammer curls
3*30 hr push ups

Tomorrow MBStix team will be at the gym form 930am to noon.

Dec 02, 2017

CrossFit MontCo - CrossFit


Metcon

Conditioning #11 (AMRAP - Rounds)


EMOTM for 20 min do:

4 burpees,
5 wall balls
6 toes to bar

Scale: scale reps so each min takes approx 30-40 sec, such as, 2 burrpes, 3 wallballs, 4 toes to bar

Metcon

Roxanne with hollow hold & supermans (No Measure)


Roxanne by the Police

Flip between hollow hold & superman every time you hear the word "Roxanne" in song

Start position is hollow hold

When the reps get hard, grind harder.

Dec 01, 2017

CrossFit MontCo - CrossFit


Chipper

Michael Cole (Time)


For time with 40 min cap

10 toes to bar
1 power + 10 jerks 185/ 125
10 burpees
2 power cleans + 9 jerks
10 toes to bar
3 power cleans + 8 jerks
10 burpees
4 power cleans + 7 jerks
10 toes to bar
5 power cleans + 6 jerks
10 burpees
6 power cleans + 5 jerks
10 toes to bar
7 power cleans + 4 jerks
10 burpees
8 power cleans + 3 jerks
10 toes to bar
9 power cleans + 2 jerks
10 burpees
10 power cleans + 1 jerk
10 toes to bar

Be sure to take advantage of the 50% off you first purchase with Kettlebell Kitchen - Code: KBK50

Nov 30, 2017

CrossFit MontCo - CrossFit


Strength

Squat Clean (2 squat cleans em(2)otm for 20 min @80%)

Partner Metcon

Justice League (AMRAP - Reps)


18 min Partner AMRAP

400 m run

1 person runs while other does clean and jerks then switch

switch movement after both do once

Clean and jerks 135/95
Back squats
Snatch

After Party

Group plank! (Time)


max plank hold once someone drops they start doing situps

1 2 3 55