WOD

2018-05-22

CrossFit

CrossFit MontCo

CFMC-O!! GET A BOARD FOR $10!!!
Weightlifting
Split Jerk (7 x 2 @ 82%)
* Hold catch for 2 seconds

* In between each set perform 50 dubs or :50 sec dub practice, goal is more unbroken sets
Metcon
Fire Fist (Time)
For time with 14 min cap

10 - 1 Clean and Jerks 95/ 65
100m run
After Party
Metcon (No Measure)
3 rounds

10 banded pull aparts
10 banded triceps press downs

2018-05-21

CrossFit

CrossFit MontCo

murph is 1 week away!
Strength
Paused Front Squat (6 x 1 @ 97%)
1 sec pause

*count out lout or partner up
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Murph Prep #3 (AMRAP - Rounds and Reps)
17 min AMRAP

1 Mile Run
Then
Max rounds of Cindy with remaining time

Cindy:
5 pull-ups
10 push-ups
15 air squats

Score as 2 WODS; mile run and rds of cindy
After Party
5 x 1 min planks (5 Rounds for time)
5 rounds

1 min plank

Scale with 5 rounds of as long as possible

2018-05-19

CrossFit

CrossFit MontCo

Murph is almost here!
Metcon
Murph EMOTM (AMRAP - Rounds)
Emotm for 30 min

1. 5 strict pull ups
2. 10 dumbbell push ups
3. 20 goblet squats 53/ 35

Go thru each exercise 10 times. First minute 5 pull-ups, 2nd minute 10 db push-ups, etc...

Score is total rounds

*if time catches up, finish your round and take next round off

2018-05-18

CrossFit

CrossFit MontCo

Heros wods are intended to be performed with intense effort.
HERO WOD
Scooter (AMRAP - Rounds and Reps)
30-Minute PARTNER AMRAP of:
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100m Sprint

Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)
In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.
To learn more about Scooter click here
Partners alt rds

2018-05-17

CrossFit

CrossFit MontCo

MURPH 5/28 10AM
Strength
Inverted Rows ( level 1 - 3 inverted rows )
emotm * 10 minutes

level 1 - 11 inverted rows leg bent

level 2 - 10 inverted rows feet straight

level 3 - 9 inverted rows feet on box

https://youtu.be/Wb6yOP_WqDg

***with remaining 10 minutes complete 10 sets of jump to chin over bar
and complete a negative as slow as possible
adjust # reps based off level
Partner Metcon
Four Horsemen (AMRAP - Rounds and Reps)
Partner wOD

16 min AMRAP
You go I go style

100 m run
5 db man makers 50/ 35
4 power cleans 155/105

2018-05-16

CrossFit

CrossFit MontCo

Hump Day!
Weightlifting
Snatch Balance (8 x 1 snatch balance + 2 OHS @ 70%)
Snatch balance based off max OHS.

In betwen each set perform 4 strict toes to bar or straight leg raises. Must be strict, NO kip at all also fully controlled lowered.
Shatterstar (AMRAP - Reps)
4 min AMRAP
4 HSPU
5 deadift 225/ 155

Rest 2 minutes

4 min AMRAP
4 pull-ups (+2 bar MUs)
5 deadlifts

Rest 2 minutes

4 min AMRAP
4 burpee box jump over 30/ 24
5 deadlifts

*Score is total reps
Shatterstar (AMRAP - Reps)
4 min AMRAP
4 HSPU
5 deadift 225/ 155

Rest 2 minutes

4 min AMRAP
4 pull-ups (+2 bar MUs)
5 deadlifts

Rest 2 minutes

4 min AMRAP
4 burpee box jump over 30/ 24
5 deadlifts

*Score is total reps
Metcon
After Party
Metcon (No Measure)
30 banded tricep push downs

2018-05-15

CrossFit

CrossFit MontCo

Murph is 1 day closer!
Weightlifting
Split Jerk (7 x 2 @ 78%)
In between each set do 50 dubs or :50 sec of dub practice
Split Jerk (7 x 2 @ 78%)
In between each set do 50 dubs or :50 sec of dub practice
Metcon
Collossus (Time)
For time with 14 min cap

400m run
50 thrusters 45/ 35
400m run
100 dubs (300 singles)
400m run
50 thrusters
After Party
3 sets DB bench press (3 Rounds for reps)
3 sets of max DB bench press reps 50/ 35

Score is total rep per each set

2018-05-14

CrossFit

CrossFit MontCo

Congrats to Sam and Dave B. on great performances at masters of the universe!
Strength
Paused Front Squat (8x1 @ 93% with 1 sec pause)
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Murph Prep #2 (AMRAP - Reps)
15  min AMRAP

1 mile run

Then

Max set of UB pull ups when you break, drop and do 25 push ups then continue like this until time is up

2 scores; mile run and total pull-ups
After Party
50 anchored situps (Time)
50 anchored situps for time

2018-05-12

CrossFit

CrossFit MontCo

Saturdays are for adventure.
Metcon
Half Murph (Time)
1 mile run

50 pull ups
100 push ups
150 air squats

2018-05-11

CrossFit

CrossFit MontCo

Pizza Jawn tonight at 530pm!
HERO WOD
Bruck (Time)
4 Rounds for time of:
400m Run
24 Back Squats, 185#
24 Jerks, 135#
In honor of U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, was killed on April 24, 2004
To learn more about Bruck click here
185/ 135
135/ 95

2018-05-10

CrossFit

CrossFit MontCo

PIZZA JAWN IS TOMORROW!!!
Weightlifting
Inverted Rows (10-9-8 respective levels, 10 negatives)
emotm * 10 minutes

level 1 - inverted rows leg bent

level 2 inverted rows feet straight

level 3 inverted rows feet on box

https://youtu.be/Wb6yOP_WqDg

***with remaining 10 minutes complete sets of jump to chin over bar
and complete a negative as slow as possible
Partner Metcon
Metcon (AMRAP - Rounds and Reps)
Wod- partner

15 min amrap

1 person runs 400m
Other person works to complete

Double DT

Once DT is complete with remaining time complete as many burpee box jumps as possible 30/24

Women's weight is 105#
DT=
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

2018-05-09

CrossFit

CrossFit MontCo

Our CFMC softball team is 4-0!
Weightlifting
Snatch Balance (8x 1 +2OHS)
New progression 10 weeks

Snatch Balance based off max ohs

8* 1 Snatch Balance + 2 ohs @65%

*if this is a new movement for you, stay light!
Metcon
Undefeated. (AMRAP - Rounds and Reps)
Wod- 14 min amrap

100 m run
30 dubs (singles x2)
10 burpees
After Party
Metcon (No Measure)
Ap-

3*25 empty barbell curls

2018-05-08

CrossFit

CrossFit MontCo

Dave lee and pizza jawn this friday at 430pm!
Weightlifting
Split Jerk (7 x 2 @ 72%)
Hold catch for 3 sec

In between sets, 40 dubs or :40 sec dub practice
Metcon
Roger Klavrin (AMRAP - Rounds and Reps)
5 min AMRAP

10 db deadlifts 50/ 35
10 db jerks
5 c2b (+3 bmu)
Metcon
Brennan Huff (AMRAP - Rounds and Reps)
5 min AMRAP

10 deadlifts 135/ 95
10 jerks
5 c2b (+3bmu)
After Party
Floor Press (3 sets of max reps with bar and weight used in WOD)

2018-05-07

CrossFit

CrossFit MontCo

Another win from the CFMC softball team yesterday!
Strength
Paused Front Squat (8 x 1 @ 90% with 2 sec pause)
2 sec pause at bottom

count out loud or partner count
Metcon
Murph Prep #1 (AMRAP - Rounds and Reps)
16 min AMRAP

1 mile run

Then

3 pull ups
6 push ups
9 air squats

Scored as 2 wODs
Mile time and then AMRAP after the mile
1-Mile Run (Time)
Max Effort 1-Mile Run
After Party
Ring Dips (3 sets of max reps ....... scale with box or bar)

2018-05-05

CrossFit

CrossFit MontCo

Saturday!!!!! BLOOD DRIVE TODAY 11AM!
Turkish Get Up (15 Min. Mini Skill Session)
Can use any equipment, shoe, db, kb
Partner Metcon
Metcon (Time)
Team wod

A.100 m tag
B. 100 m tag
A.400 m tag
B.400 m tag
A.800 m tag
B.800 m tag
then complete 100 alternating burpees

2018-05-04

CrossFit

CrossFit MontCo

Hero Wods are done with HONOR!
Hall (Time)
5 Rounds for time of:
3 Cleans, 225#
200m Sprint
20 Kettlebell Snatches, 1.5 pood (10 each arm)
Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
Women's Rx- 155# Clean / 35# KB

2018-05-03

CrossFit

CrossFit MontCo

Beach Muscles!
Strength
Inverted Rows
emotm * 10 minutes

level 1 - 8 inverted rows leg bent

level 2 7 inverted rows feet straight

level 3 6 inverted rows feet on box

https://youtu.be/Wb6yOP_WqDg

***with remaining 10 minutes complete 15 sets of jump to chin over bar
and complete a negative as slow as possible
Partner Metcon
Metcon (AMRAP - Rounds)
Wod- team snake (tunnel) style - 3 or 4 people

17 min amrap

Row 250/200
Bike 12/8
Run 100 m
10 db burpees
50 dubs

Once someone is off a movement next person can go to that station
Metcon (AMRAP - Rounds)
Wod- team snake (tunnel) style - 3 or 4 people

17 min amrap

Row 250/200
Bike 12/8
Run 100 m
10 db burpees
50 dubs

Once someone is off a movement next person can go to that station

2018-05-02

CrossFit

CrossFit MontCo

Blood Drive this Saturday!!!
Weightlifting
Power Snatch (New Max.)
Metcon
Snatchy McMurphy (Time)
6 rounds for time... (16 min cap)

5 power snatches (135/95)
25 push ups
200m run

**Elevate or Band Push Ups as needed.

(Snatch should be 75-80% at most)
After Party
Metcon (No Measure)
Ap-

3*25 ghd sit ups
3*20 db tri extensions

2018-05-01

CrossFit

CrossFit MontCo

Get your cold brew at CFMC! $3!
Weightlifting
Jerk Balance (7 x 2 @ 72%)
Hold catch position for 3 sec. Count out loud.

https://youtu.be/2uSBT7csXgU

in between each set perform 40 dubs or :40 sec dub practice, same number goal trying for more ub sets
Metcon
Gripz (AMRAP - Rounds and Reps)
11 min AMRAP

5 hang cleans 135/95
6 toes 2 bar
7 HSPU (scale-2 kick ups with a slow negative lower to head)
After Party
5 sets of max DB hammer curls (AMRAP - Reps)
5 sets of max (to burn out) hammer curls at 25/ 15

score is total reps

2018-04-30

CrossFit

CrossFit MontCo

Congrats to everyone who participate in Friendly Fire on Saturday!!
Strength
Paused Front Squat (10 x 1 @ 87%)
3 sec pause

count out loud or partner count
Metcon
Gun Control (Time)
For time (15 min cap)

9 rounds

100 m run
5 pull ups (+2 bar mu)
10 dumbbell goblet squats 50/35 (+heavier)
After Party
DB 1 arm Row (3x10)
put weight in comment box
DB 1 arm press (3x10)
put weight in comment box

2018-04-28

CrossFit

CrossFit MontCo

Friendly Fire comp is at 9 am today!
Metcon
Abuse (3 Rounds for time)
1 round every 5 min for 15 minutes

25 Cals on rower
20 V-Ups
15 russian twist(l/r=1)
10 toes 2 bar
5 wall walks

Score each round separately.
Metcon
Run forrest run. (Time)
3 rounds for time with no cap

200m run
50 dubs

2018-04-27

CrossFit

CrossFit MontCo

Friendly Fire comp is tomorrow!
Chipper
Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

2018-04-26

CrossFit

CrossFit MontCo

Friendly Fire Comp is in 2 days!
Strength
Strict Pull Ups
9 weeks for pull up strength we will be mixing these
u p from week to wee k

emotm * 10 minutes same set up will change next week movements

level 1 - emotm from squat rack feet on box leg assisted pull ups strict *5
level 2 3 strict pull ups
level 3 3 strict c2b pull ups

* strict should be just that perfect form hollow body no hi p pop at
all if they dont have these then go back to level 1

with remaining 10 minutes complete 15 sets of jump to chin over bar
and complete a negative as slow as possible
Partner Metcon
Fran on Fire! (Time)
9 min time cap

75 dubs
75 dubs
200 m run
200 m run
then fran split as needed

2018-04-25

CrossFit

CrossFit MontCo

Manayunk partner comp this saturday!
Weightlifting
Power Snatch (3 x 1 @ 98%)
Next week re-test
Metcon
Jacon Silj (Time)
WOD for time with 15 min cap

7 rounds

5 power cleans 155/ 105
2 wall walks or 1 rope climb (athlete pick)
100m run
After Party
Metcon (No Measure)
4 minutes of continous walking lunges

2018-04-24

CrossFit

CrossFit MontCo

2-0 Tuesday!
Weightlifting
Jerk Balance (jerk balance 10* 1 @ 67% )
in between each set perform 40 dubs or :40 sec dub practice same number
Metcon
Fran's Toebox (Time)
for time- 12 min cap

21-15- 9

toes 2 bar
box jump overs 30/24
Fran's Toebox (Time)
for time- 12 min cap

21-15- 9

toes 2 bar
box jump overs 30/24
Metcon (No Measure)
Ap- 3* 10 floor press heavy as possible
3*30 db tricep kick backs
After Party

2018-04-23

CrossFit

CrossFit MontCo

CMFC Softball Team is 2-0!
Strength
Paused Front Squat (7x2 @ 83% with 2 sec pause)
Count out loud or have a partner count for you
Metcon
Mini Murph #2 (AMRAP - Rounds and Reps)
14 min AMRAP

200m run
10 pull-ups
20 push-ups
30 air squats
After Party
Pull aparts & Sea Saw Presses (No Measure)
3 rounds

30 banded pull aparts
30 total see saw presses

2018-04-21

CrossFit

CrossFit MontCo

Happy Saturday!
Metcon
Saturday Up & Down #3 (Time)
For time with no cap

10 power cleans 225/155
20 t2b
30 front squats 135/95
40 kb swings
50 burpees
40 kb swings
30 fs
20 t2b
10 power cleans

Scale for power cleans is slam balls.

2018-04-20

CrossFit

CrossFit MontCo

Hero WOD!!!
HERO WOD
CG-6536 (COAST GUARD) (Time)
4 rounds for time

400m run
65 air squats
35 burpee pull ups
On February 28, 2012, there was a tragic crash of U.S. Coast Guard Helicopter 6535, resulting in the deaths of Lt. Cmdr. Dale Taylor, Lt. j.g. Thomas Cameron, Chief Petty Officer Fernando Jorge, and Petty Officer 3rd Class Andrew Knight. A year after the incident, the U.S. Coast Guard designed this WOD to commemorate the loss of their shipmates.

https://youtu.be/bPGaDw8WCEg

2018-04-19

CrossFit

CrossFit MontCo

TONE UP!
Strength
Strict Pull Ups
20 Minute Time Domain-

New progression 10 weeks for pull up strength we will be mixing these
up from week to week

emotm * 10 minutes

level 1 - emotm from squat rack feet on box leg assisted pull ups strict *(4)
level 2 (2)strict pull ups
level 3 (2) strict c2b pull ups

* strict should be just that perfect form hollow body no hip pop at all, if you don't have these then go back to level 1.

with remaining 10 minutes complete 4 sets of 10 dumbbell rows each
side
Partner Metcon
Friendly Fire Double Grace (Time)
11 min. Time Domain

60 Hang Clean and Jerks (Double Grace) 135/95 rx 95/65 Scaled

Other Partner must hang from the pull up bar or hold kb overhead.

If time remains, each find a max front squat.

2018-04-18

CrossFit

CrossFit MontCo

SNATCH! It's my FAVORITE!
Weightlifting
Power Snatch (4X1 @ 95%)
Power snatch 4*1@95%(1 more week, then RE-test) goal is no more then 2
misses at this weight
Dt's Snatch (Time)
Wod- for time (13 min cap)

5 rds of

12 snatch grip deadlifts 95/65
9 hang power snatch
6 ohs
After Party
Metcon (Weight)
Ap-3*10 floor press heavy as possible

2018-04-17

CrossFit

CrossFit MontCo

Manayunk COMP 4/28!
Weightlifting
Jerk Balance (8 x 2 @ 63%)
Jerk balance -
https://youtu.be/2uSBT7csXgU

In between each set, perform 40 dubs or :40 sec dub practice
Metcon
Mustafa (AMRAP - Rounds and Reps)
13 min AMRAP

6 T2B
8 pistols (use box progression)
10 HSPU
After Party
30 Ring Flyes (AMRAP - Reps)
30 ring flyes or attempts

https://youtu.be/iVDKfv5Tlms

2018-04-16

CrossFit

CrossFit MontCo

Never miss a Monday.
Weightlifting
Paused Front Squat (Front Squat with 3 sec pause 8*1 @ 80%)
Metcon
Metcon (Time)
for time(11 min cap)

6 rds of

6 c2b(2 bar mu)
6 db deadlifts
6 db s2oh
After Party
Dem Arms.... (Weight)
superset

3*20 alt hammer curls
3*10 db tri extensions

2018-04-14

CrossFit

CrossFit MontCo

Saturday Shines!
Metcon
Saturday ups and downs #2 (Time)
WOD for time with no cap

500 m row
40 t2b
30 burpees
20 box jump overs 30/24
10 * 100 m run+10 db deadlifts 50/35
Conditioning
20/ 15 cal bike for time (Time)
20/ 15 cal bike for time (Time)
20/ 15 cal bike for time (Time)

2018-04-13

CrossFit

CrossFit MontCo

Hero wODSs are intended to be performed with intense effort, in honor of our fallen Heroes. Don't think of yourself.
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
HERO WOD
Hotshots 19 (scaled) (Time)
5 Rounds for time of:
30 Squats
19 Kettlebell Swings
7 Burpees
400m Run

2018-04-12

CrossFit

CrossFit MontCo

Friendly Fire Comp Prep!
Weightlifting
Shoulder Press (New 1 rep max)
Warm Up sets-
6-8 reps 30-50%
5-60%
3-70%
1-80%
1-90%
Max
Partner Metcon
Metcon (AMRAP - Rounds and Reps)
Wod- from upcoming comp

9 min amrap

relay style, 1 person goes all the way through...

8 toes 2 bar (knees above waist)

7 db alt snatches 50/35 (35/25)

6 burpees over db

5 box jump overs 30/24 (24/20)
After Party
Group Plank! (Sit Ups)
Ap- max plank hold once someone drops they start doing...

2018-04-11

CrossFit

CrossFit MontCo

Put you best foot forward.
Weightlifting
Power Snatch ( Power snatch 5*1@93%(2 more weeks then test))
Metcon
Fire Fran (AMRAP - Rounds and Reps)
Wod- 9 min amrap

8 pull ups
8 thrusters 75/55
After Party
Metcon (No Measure)
Ap- superset

3*10 db tri extensions
3 * 10 barbell roll outs

2018-04-10

CrossFit

CrossFit MontCo

Its hard to beat a person that never gives up.
Strength
Jerk Balance (10 x 2 @ 55%)
https://youtu.be/2uSBT7csXgU

In between each set do 30 dubs or :30 of dub practice
Metcon
Clarence (AMRAP - Rounds and Reps)
11 min AMRAP

3 burpee box jump overs 30/24
6 c2b (+2 bar mu)
12 alt db snatches 50/ 35
After Party
Metcon (Weight)
60 Arnold curls

2018-04-09

CrossFit

CrossFit MontCo

Week Kick Off
Warm-up
Weightlifting
Paused Front Squat
Front Squat with 4 sec pause 9*1 @ 75%(make them count out loud one
one thousand...) 7 more weeks
Metcon
Valley High (Time)
for time(12 min cap)

21-15-9-15-21

kb swings
t2b
wall balls
After Party
Metcon (No Measure)
superset

3*20 see saw kb press
3*20ghd sit ups

2018-04-07

CrossFit

CrossFit MontCo

April showers bring May flowers.
Metcon
Saturday ups and downs #1 (Time)
For time with no cap

25/ 20 cal bike
30 goblet squats 53/ 35
35 situps
40 dubs (120 singles)
50 KB Swings
40 dubs (120 singles)
35 situps
30 goblert squats
25 burpees

2018-04-06

CrossFit

CrossFit MontCo

Hero WODs are intended to be performed with intense effort, in honor of our fallen Heroes. Don't think of yourself.
HERO WOD
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Repeat 5 times
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed

2018-04-05

CrossFit

CrossFit MontCo

Partna' Thursday!
Weightlifting
Shoulder Press (Strict press 5*1@98%)
Partner Metcon
Helena Grace Francis (Time)
Wod- partner wod(16 min cap)

run 400 m together
then split as needed

30 hang clean and jerks 135/95
60 c2b pull ups
30 hang clean and jerks

run 400 m together

2018-04-04

CrossFit

CrossFit MontCo

Be Awesome today.
Weightlifting
Power Snatch (Power snatch 6*1@90%)
3 more weeks then test
Metcon
Metcon (Time)
Wod- for time(12 min cap)

30-25-20

kb swings
box jump overs (30/24)
After Party
Metcon (No Measure)
Ap- 3*10 each side kb racked Bulgarian split squats
https://www.youtube.com/watch?v=2C-uNgKwPLE

**If struggling with movement do them WITHOUT weight

2018-04-03

CrossFit

CrossFit MontCo

Back at it!
Weightlifting
Jerk Balance (10x3 @ 50%)
New progression- Split jerk 10 weeks starting with jerk balance moving
to full split jerk

https://youtu.be/2uSBT7csXgU
Metcon (No Measure)
in between each set perform 3 hspu with cubit measure standard if
dont have hspu perform 1 wall walk
Metcon
Young Blood (AMRAP - Rounds and Reps)
9 min amrap

8 power snatch 95/65
10 wall balls
20 dubs
After Party
Floor Press

2018-04-02

CrossFit

CrossFit MontCo

Happy Birthday Coach Leo!
Weightlifting
Paused Front Squat ( 10*1 @ 70% (5 sec pause) )
Count- one, one thousand etc.

*8 weeks remaining
Metcon
Leo is Four! (Time)
For time (14 min cap)

8 rounds

6 pull ups (+2 bar mu)
8 (4l/4r 1 arm db hang clean and jerk)
After Party
Metcon (No Measure)
superset

3*20 push ups or 10 hspu
3*20 alt hammer curls

2018-03-31

CrossFit

CrossFit MontCo

It's a good day to have a good day!
Metcon
Assault Pyramid (4 Rounds for time)
4 rounds for time

Rest as needed between rounds.

21/18 cals bike
18 kb swings 53/ 35
15 goblet squats
12 burpees

*Score each round individually.
Conditioning
400m Run (Time)
Max Effort 400m Run
400m Run (Time)
Max Effort 400m Run

2018-03-30

CrossFit

CrossFit MontCo

Chippers are back! Happy Friday everyone!
Chipper
Goz (Time)
For time(40 min cap)

5 rds of
10 burpees
10 thrusters 95/65

4 rds of
10 burpees
10 hang snatches 135/95

3 rds of
10 burpees
10 pull ups (5 MU)

2 rds of
10 burpees
10 shoulder to overhead 165/105

1 rd of
10 burpees
10 cleans(any style) 185/115

2018-03-29

CrossFit

CrossFit MontCo

Throwback Thursday Team Style
Weightlifting
Shoulder Press (Strict press 7*1@96%)
Partner Metcon
Fantastic 4 (Time)
Wod- Relay style teams of 4

16 rds for time (20 min cap)
15/12 cals bike
10 toes 2 bar
5 box jump overs 30/24

2018-03-28

CrossFit

CrossFit MontCo

Spring Break!!!
Weightlifting
Power Snatch ( Power snatch 7*1@88%)
Metcon
Double Stuffed Oreo. (Time)
Wod- for time(12 min cap)

15-12-9-6-3
db hang clean and jerks
c2b pull ups

*Can use band if you do STRICT pull ups.
After Party
Metcon (No Measure)
Ap- 3*70 dubs or practice for 6-8 minutes.

2018-03-27

CrossFit

CrossFit MontCo

Today smells like a PR
Weightlifting
Deadlift (NEW 1 rep max)
Metcon
I've had the time of my Lift! (AMRAP - Reps)
Wod-

11 min amrap

10 ohs 135/95
10 hspu(20 hr)
10 burpees over bar

*People should use the Open Measure for HSPU.
Prior to starting, the athlete will need to establish the foot line on the wall for the handstand push-up. For the first step, measure the distance from the athlete’s elbow to the athlete’s middle knuckle while he or she makes a fist.In step 2, the athlete will stand with his or
her back to the wall on the same surface the hands will be on, with feet at hip width and heels touching the wall. A line will need to be
drawn on the wall, marking the height of the top of the athlete’s head. From the mark for the top of the athlete’s head (step 2), add half the distance measured in step 1 and make a second mark. This will be the height of the target line for the handstand push-ups. For example, if an athlete is 65
inches tall and measures 14 inches from elbow to knuckle, he or she would add 7 inches to the height mark for a final target line of 72 inches.
After Party
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row

2018-03-26

CrossFit

CrossFit MontCo

Whats your goal now the Open is over? Set a goal. Make it measurable and enjoyable.
Strength
Paused Front Squat (1 rep max FS with 3 sec pause )
This MUST be a true 3 sec hold at the bottom. Count out loud!
Metcon
Jama (Time)
WOD for time with 16 min cap

4 rounds

60 dubs
15 deadlifts 225/ 155
15 toes to bar
After Party
Handstand Walk Practice (No Measure)
Practice with partner

2018-03-24

CrossFit

CrossFit MontCo

Goodbye Open 2018! Till next year! We will see you again!
Metcon
End of Open '18 (Time)
WOD for time with no cap

50 wall balls
40 kb swings
30 front squats 155/110
20 s2oh
10 box jump overs 30/24

2018-03-23

CrossFit

CrossFit MontCo

18.5!
Warm-up
2 min bike/ row/ jump rope

then

2 rounds
5 pvc pass through
10 around the worlds
5 btn presses
5 hollow rocks
5 supermans
Open 2018
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

2018-03-22

CrossFit

CrossFit MontCo

Tonight is 18.5 announcement. The final one!!!
Strength
Shoulder Press (10 x 1 @ 93%)
strict press
Metcon
Sticky Bandits (AMRAP - Reps)
WOD

2 rounds for reps

10 min running clock

0-2 walking lunges goal is continuing movement for the 2 minutes
2-4 15 double db clusters
4-5 max c2b

2018-03-21

CrossFit

CrossFit MontCo

18.5 announcement tomorrow night at the box at 8pm!
Strength
Power Snatch (8x1@86%)
Partner Metcon
Red Crush (AMRAP - Rounds and Reps)
WOD in teams of 3

9 min AMRAP

relay style

10 thrusters 95/65
10 c2b
After Party
30 HSPU for time w/ new standard (Time)
how to measure - https://www.youtube.com/watch?v=nghMpHOLFxg

Its a more gymnastics style
and will make you better!

Scaled - just practice them!

2018-03-20

CrossFit

CrossFit MontCo

You are great.
Strength
3 rep max Deadlift (3x1 @ 120%)
Deadlift- 3 rep max!
Metcon
Rins Fury (AMRAP - Reps)
9 min AMRAP

Max S2O 165/ 100

*each time bar is dropped must complete 30 air squats
After Party
30/ 24 cal on bike for time (Time)

2018-03-19

CrossFit

CrossFit MontCo

Goodbye 18.4... Hello 18.5
Conditioning
C2B + DB #4 (AMRAP - Rounds)
10 min EMOTM

6 C2B (+4 BMU) + 4 double DB thrusters
Metcon
Thrive (Time)
14 min cap

75 kb swings 53/ 35
50 wall balls 20/ 14
25 box j ump overs 30/24
After Party
100 dubs for time (Time)
100 dubs for time

if dont have dubs, please use this time to practice them
Dubs will be in the Open every year, plz use this time to practice them

2018-03-17

CrossFit

CrossFit MontCo

Great job everyone on 18.4!!!
Benchmark WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

2018-03-16

CrossFit

CrossFit MontCo

18.4
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes
Crossfit Games Open 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups

Time cap: 9 minutes
Crossfit Games Open 18.4 Masters Scaled (55+) (Time)
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl

Time cap: 9 minutes
Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes

2018-03-15

CrossFit

CrossFit MontCo

Smile because tonight 18.4 will be revealed.
We recommend to our athletes if they must come Thursday to only do the strength then do ROM WOD or some type of active recovery so they are primed for Friday night lights!
Strength
Shoulder Press (12x1 @ 91%)
these are strict presses
Metcon
Maintenance #4 (AMRAP - Reps)
WOD for reps

2 rounds

0-2 walking lunges, goal is continous movement for 2 mins
2-4 15 deadlifts 225/ 155
4-6 max wall walks

Score is total reps

2018-03-14

CrossFit

CrossFit MontCo

Dave Castro issues a warning for 18.4: "If you guys thought the first 3 tests were good. Wait until 18.4. That’s going to be something special"
Strength
Power Snatch (10 x 1 @ 82%)
SPC Dyer (AMRAP - Rounds)
3 power cleans 205/155
14 Hspu
9 front squats
2 muscle ups

23 min Amrap

SPC Dyer was deployed to Afghanistan in 2013 and recently lost his battle with PTSD. He is survived by his parents who own Big Four CrossFit in Ohio.
Handstand Walk Practice (No Measure)
Practice with partner

2018-03-13

CrossFit

CrossFit MontCo

In the 313!!!!
Weightlifting
3 rep max Deadlift (Deadlift 4*1 @115% of 3 rep max )
Deadlift- 3 rep max!
% of 3 rep, NOT 1 REP
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min amrap

4 clusters 135/95
6 t2b
After Party
Metcon (2 Rounds for time)
24/20 cal on bike

2018-03-12

CrossFit

CrossFit MontCo

Goodbye 18.3! Hello 18.4!
Metcon
C2B + FS (AMRAP - Rounds)
11 EMOTM

6 c2b (+3 bmu) + 2 front aquats 165/110
Metcon
Sirens (Time)
For time with 15 min cap

12 rds
5 box jump overs 30/24
4 hspu (scale 6 hr push ups)
After Party
55 wallballs for time (Time)
20/ 14 (+heavier)

2018-03-10

CrossFit

CrossFit MontCo

Great job everyone!!!! 18.3 was amazing!!!
Metcon
Sour Monkey (Time)
15 rds for time with no cap

5 wall balls
4 front squats 155/105
3 hspu (+1 wall walk)

2018-03-09

CrossFit

CrossFit MontCo

18.3.... starts.... today!
Warm Up
18.3 warmup
5 minutes of bike or row

5 minutes foam rolling calf and lats

2 rounds
10 dubs or singles
5 pvc overhead squat
10 dubs or singles
5 kip swings or ring rows
10 dubs or singles
5 db snatches (lite)
10 dubs or singles
5 kip swings or ring rows
Open 2018
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes
Open 2018
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes

2018-03-08

CrossFit

CrossFit MontCo

Happy CrossFitterversary CFMC! 4 years Open today!
We recommend to our athletes if they must come Thursday to only do the strength then do ROM WOD or some type of active recovery so they are primed for Friday night lights!
Weightlifting
Shoulder Press (8x2 @ 88%)
18.3 The Prequal (2 Rounds for reps)
Wod-
2rds

0-2 25 wall balls
2-4 20 C2B
4-6 max hspu or hr pu

2018-03-07

CrossFit

CrossFit MontCo

Weak people give up after one failure. Average give up after 10. Good people after 100. And the best just NEVER give up.
Strength
Power Snatch (8 x 2 @ 78%)
Partner Metcon
Partner Randy with dubs (Time)
WOD for time with 20 min cap in teams of 2

300 dub buy-in
"RANDY"
300 dub cash out

*one person works at a time

Randy:
75 power snatches 75/ 55
After Party
Handstand Walk Practice (No Measure)
Practice with partner

2018-03-06

CrossFit

CrossFit MontCo

The Open workouts teach us about failure. We all push ourselves to be the best we could in the moment. That’s what Crossfit is all about.
Strength
3 rep max Deadlift (6 x 1 @ 110%)
Deadlift- 3 rep max!
Metcon
Get Better Every Day (Time)
For time with a 15 min cap

30 clean and jerks 145/ 100
30 snatches
30 front squats
After Party
21/ 18 cal bike + 15 burpees (Time)
for time

21/ 18 cal on bike then immediately do 15 burpees

2018-03-05

CrossFit

CrossFit MontCo

Goodbye 18.2... Next up 18.3!
Metcon
C2B + SCs (AMRAP - Rounds)
10 min EMOTM

5 C2B (+2BMU) + 1 Squat Cleans 185/ 125
Metcon
Tha Hurt (AMRAP - Rounds and Reps)
14 min AMRAP

150 dubs
75 wall balls 20/ 14
50 HSPU (scale HRPU)
25 box jump over 30/ 24
After Party
Group Wall Sit (No Measure)
3 min group wall sit

If drop, do flutter kicks

2018-03-03

CrossFit

CrossFit MontCo

Heats for 18.2 start today at 10am!
Metcon
Core Plan #2 (4 Rounds for time)
4 rds for time(rest as needed)

15/20 cals bike
20 sit ups(+ghd)
25 kb swings
30 goblet squats

2018-03-02

CrossFit

CrossFit MontCo

18.2
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Scaled Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 20/10 lb
Bar-facing burpees (jump over empty barbell, stepping burpees allowed)

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

2018-03-01

CrossFit

CrossFit MontCo

Happy March!
We recommend to our athletes if they must come Thursday to only do the strength then do ROM WOD or some type of active recovery so they are primed for Friday night lights
Weightlifting
Shoulder Press (Strict press 10*2@85% )
Metcon (AMRAP - Reps)
Wod- (12 min total)
2rds

0-2 25 wall balls

2-4 20 double DB squats

4-6 max burpees over DB

2018-02-28

CrossFit

CrossFit MontCo

18.2 Eve
Weightlifting
Power Snatch ( Power snatch 10*2@75% )
Metcon
Metcon (AMRAP - Rounds and Reps)
Wod- Teams 4- Tunnel

18 min amrap

10/8 Cal's bike

5 front squats 155/105

25 dubs
One person goes all out and does all work, tag next person on bike...

2018-02-27

CrossFit

CrossFit MontCo

18.2 is quickly approaching!
Weightlifting
3 rep max Deadlift (8x1 @ 105% of 3 rep max)
Deadlift- 3 rep max!
Metcon
Havana- Hero Wod (AMRAP - Rounds and Reps)
AMRAP in 25 minutes
150 Double-Unders
50 Push-Ups
15 Power Cleans (185/125 lb)

2018-02-26

CrossFit

CrossFit MontCo

Great job to everyone on 18.1. Next up... 18.2!
Conditioning
DN Snatches + Burpees (AMRAP - Reps)
10 min EMOTM

10 DB snatches 50/35 then MAX burpees over DB

Score is total burpees
Metcon
In the books... (AMRAP - Reps)
9 min AMRAP

4/ 8/ 12...

C2B
Box jump overs 30/ 24
After Party
3 rounds of
20/ 15 cal bike for time
20/ 15 cal bike for time (Time)
20/ 15 cal bike for time (Time)
20/ 15 cal bike for time (Time)

2018-02-24

CrossFit

CrossFit MontCo

18.1- The Day After
Turkish Get Up (Skill Work.)
Slammin' ABS (AMRAP - Rounds)
Emotm- 20 mins

Evens-12 slam balls (30/20)
Odds- 15 straight leg sit ups

Scale with lighter med ball, 10
Butterfly sit ups.

Rx + sit ups reach above head w/ plate.

2018-02-23

CrossFit

CrossFit MontCo

Let the Open begin!
Open 2018
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row

2018-02-22

CrossFit

CrossFit MontCo

Rest = Part of work too
Strength
Shoulder Press (strict press 6x3@80%)
Metcon
USA Team (Time)
Partner wod with 25 min cap

Teams of 4 or 5

May break up as needed

300 dubs
125/100 Cal's bike
75 jerks 155/105
50 box jump overs 30/24
25 wall walks
After Party
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row

2018-02-21

CrossFit

CrossFit MontCo

Get plenty of sleep, proper diet, self-therapy, and relaxed mind and you have a well prepared athlete.
Strength
Power Snatch (8 x 3 @ 70%)
Metcon
Super Humans (Time)
10 rounds for time (no cap!)

5 toes 2 bar
4 burpees over DB 50/ 35
3 hang DB clusters
After Party
Handstand Walk Practice (No Measure)
Practice with partner

2018-02-20

CrossFit

CrossFit MontCo

Be the foundation.
Weightlifting
3 rep max Deadlift (Deadlift 10*1 @100% of 3 rep max )
Deadlift- 3 rep max!
Metcon
Fran's GOT Talent (AMRAP - Rounds and Reps)
12 min amrap

3 ring mu (7 pull ups scaled)

8 thrusters 95/65
If you did pull ups yesterday and need to scale try a different progression...
After Party
100m overhead lunge (Time)
For time with no cap

100m overhead walking lunge 45/25 (+55/35)

2018-02-19

CrossFit

CrossFit MontCo

Presidential.
Conditioning
Metcon (AMRAP - Rounds)
emotm 14

5 c2b(2 ring or bar mu)
+4 alt db snatch
+3 burpee over db

**if get caught take a minute off
Metcon
20/15 CAL Bike (3 Rounds for time)
3x 20/15 calories on BIKE!
Metcon (Time)
for time (13 min cap)

21-15-9

power snatch 115/80

box jump overs 24/20
Metcon (Time)
for time (13 min cap)

21-15-9

power snatch 115/80

box jump overs 24/20
After Party

2018-02-17

CrossFit

CrossFit MontCo

Come out tomorrow for our Open team announcement. Starts at 4pm tomorrow at the box!
Conditioning
20/ 15 cal bike for time (Time)
20/ 15 cals on assault bike for time
20/ 15 cal bike for time (Time)
20/ 15 cals on assault bike for time
20/ 15 cal bike for time (Time)
20/ 15 cals on assault bike for time
Metcon
Core Play (5 Rounds for time)
Every 5 minutes for time

5 rounds

15-12-9
DB Power cleans 50/ 35
Toes 2 bar

*score each round individually

2018-02-16

CrossFit

CrossFit MontCo

Tribute Workout to Deputy Marshall Chris Hill
HERO WOD
Chris Hill (Time)
4 rounds for time

15 HR push-ups
19 STOH 95/ 65
72 Back squats 45/35

*NOTE: this workout can be scaled to anybody
Who was Christopher Hill?

Hill, an 11-year veteran of the U.S. Marshals, worked in at the U.S. Capitol before being transferred to Harrisburg in 2009. During the Eric Frein manhunt, Hill was chosen to lead a large group who conducted woodland searches for Frein.

Hill was an Army veteran who served from 1993-1996. He joined the Marshals Service in 2006 in Washington, D.C., and transferred to Harrisburg in 2009. He also served with the agency's Special Operations Group. He is survived by his wife and two children.

Hill received the distinguished group award for significant contributions in Afghanistan.

"Christopher Hill died a hero today," Dave Freed, U.S. Attorney for the Middle District, said at a news conference in Harrisburg. "We will honor his memory with his brothers and sisters in law enforcement. We will provide answers to Deputy Marshall Hill's family."

David J. Anderson, Acting Deputy Director for the U.S. Marshals Service, said "He was a devoted public servant who dedicated his life to making his community and this nation safer. We will never forget his commitment and courage. The nation lost a hero today."
Chris Hill (Time)
4 rounds for time

15 HR push-ups
19 STOH 95/ 65
72 Back squats 45/35

*NOTE: this workout can be scaled to anybody
Who was Christopher Hill?

Hill, an 11-year veteran of the U.S. Marshals, worked in at the U.S. Capitol before being transferred to Harrisburg in 2009. During the Eric Frein manhunt, Hill was chosen to lead a large group who conducted woodland searches for Frein.

Hill was an Army veteran who served from 1993-1996. He joined the Marshals Service in 2006 in Washington, D.C., and transferred to Harrisburg in 2009. He also served with the agency's Special Operations Group. He is survived by his wife and two children.

Hill received the distinguished group award for significant contributions in Afghanistan.

"Christopher Hill died a hero today," Dave Freed, U.S. Attorney for the Middle District, said at a news conference in Harrisburg. "We will honor his memory with his brothers and sisters in law enforcement. We will provide answers to Deputy Marshall Hill's family."

David J. Anderson, Acting Deputy Director for the U.S. Marshals Service, said "He was a devoted public servant who dedicated his life to making his community and this nation safer. We will never forget his commitment and courage. The nation lost a hero today."

2018-02-15

CrossFit

CrossFit MontCo

Will you be my Swolemate?
Weightlifting
Shoulder Press (Strict press 6*2@80%)
Metcon
Metcon (Time)
Teams of 3

10 rds for time (20 min cap)

12/10 Cal on bike
10 wall balls
8 alt DB snatch
6 DB over burpees

Run as a tunnel set it up in a line like a comp must tag teamate to go next.
After Party
Accumulate 3 min of hollow hold (Time)
Score is total time took to complete

2018-02-14

CrossFit

CrossFit MontCo

Happy Heart Day.
Weightlifting
Power Snatch (Power snatch 10*3@65% )
they don't need to be touch and go...

If you need to find a new max you can but its not completely necessary...can add each week.
Metcon
Valentine's Day "The Break Up" (AMRAP - Reps)
“The Break-up”

With a running clock both partners simultaneously complete:

1st minute

Partner A: 3 hang cleans 135/ 95
Partner B: 3 burpee box jump overs

2nd minute

Partner B: 4 hang cleans
Partner A: 4 burpee box jump overs

And so on, adding 1 hang clean press and 1 bbj each minute until ONE partner cannot complete the prescribed reps in the minute. The score for this workout is the total reps of the FIRST partner to drop out.

REST THEN DO WOD 2.
Valentine's Day "The Make Up" (Time)
"The Make Up"

6 total Rounds for Time
Partner A: 5 thrusters 135/ 95
Partner B: 10 pulls (+C2B)
5 Partner Deadlifts 315/ 225

*Switch movements every round.
* You can use two bars.
After Party
3 min max hspu or wall walks (AMRAP - Reps)
3 min max hspu or wall walks

2018-02-13

CrossFit

CrossFit MontCo

Love yourself first.
Weightlifting
3 rep max Deadlift (8*2@98% of 3 rep max )
Deadlift- 3 rep max!
Using your 3 rep to determine weight.
Pistol Hearts (AMRAP - Reps)
Wod- 11 min amrap

10 alt. pistols (use box progression as a scale)
15 kb swings
20 dubs
Metcon
After Party
20/15 CAL Bike (3 Rounds for time)
3x 20/15 calories on BIKE!

2018-02-12

CrossFit

CrossFit MontCo

New Monday. New Week. New Goals.
Strength
C2b + Dumbbell Progression (AMRAP - Rounds)
EMOTM

Evens: 4 C2B + 4 T2B
Odds: 8 DB Power Cleans 50/35 (scale 35/20)
Metcon
Harlem Shake (AMRAP - Rounds and Reps)
12 minute AMRAP

100 dubs
50 wall balls 20/ 14
30 squat snatches 135/ 95
After Party
Metcon (No Measure)
5 rounds

:30 on/ :30 off

hanging l-sit holds

2018-02-10

CrossFit

CrossFit MontCo

Underdogs.
Conditioning
Choose your posion (Calories)
90 sec MAX Calories

**Experienced Athletes can choose to use the BIKE!
Choose your posion (Calories)
90 sec MAX Calories

**Experienced Athletes can choose to use the BIKE!
Choose your posion (Calories)
90 sec MAX Calories

**Experienced Athletes can choose to use the BIKE!
Metcon
Lucky 7's (AMRAP - Rounds and Reps)
25 min amrap

7 toes 2 bar
7 alt DB cleans 50/ 35
7 burpees over DB
7 box jump overs 30/24

2018-02-09

CrossFit

CrossFit MontCo

Fly, Champions, Fly
HERO WOD
Hammer (5 Rounds for time)
5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
RX 135/ 95

Score each round

2018-02-08

CrossFit

CrossFit MontCo

Eagles Parade Today!
Strength
Squat Clean (1 rep max!)
Metcon
All-Star Squadron (AMRAP - Rounds and Reps)
You go I go style

12 min AMRAP

4 toes to bar
5 burpees over DB
6 DB thrusters
After Party
Choose one
10 wall walks for time. (Time)
10 wall walks for time. Nose to wall each time is goal.
50 HSPUs for time (Time)
50 handstand push-ups for time

2018-02-07

CrossFit

CrossFit MontCo

Tomorrow is the Eagles parade!
Strength
Back Squat (1 rep max!)
Metcon
Brandon Graham (AMRAP - Rounds and Reps)
13 min AMRAP

6 toes 2 bar
8 hspu
10 kb swings 53/ 35 (+ heavier)
After Party
Metcon (No Measure)
5 rounds

:30 sec / :30 off

Hanging L sit holds

2018-02-06

CrossFit

CrossFit MontCo

Deadlifts are great test of overall body strength
Strength
Deadlift (7 x 3 @ 95% of 3 rep max)
Metcon
Theseus (AMRAP - Rounds and Reps)
8 min AMRAP

5 clusters 135/ 95
25 dubs
After Party
3 min max DB clean for rep (AMRAP - Reps)
Spent 3 mins doing max DB power cleans 50/ 35 for reps

2018-02-05

CrossFit

CrossFit MontCo

Super Sick Monday
Conditioning
C2b + Dumbbell Progression (AMRAP - Rounds)
14 EMOTM

Evens- 10 c2b
Odds- 10 burpee over DB
Metcon
Halftime (AMRAP - Rounds and Reps)
12 min AMRAP

30 dubs
10 power snatch 95/65
5 hspu (scale 10 hr push ups)
After Party
Metcon (No Measure)
5 rounds

:30 sec hanging L-Sit

2018-02-03

CrossFit

CrossFit MontCo

1 more day till the big game! Party at gym!
Metcon
4 sets of 1 min max row for meters

rest between each set
1 min row for max distance (Distance)
Program rower before starting:

1. Menu
2. Select workout
3. New workout
4. Single time
5. Set for "one minute"
6. Click the "check"

distance = meters
1 min row for max distance (Distance)
Program rower before starting:

1. Menu
2. Select workout
3. New workout
4. Single time
5. Set for "one minute"
6. Click the "check"

distance = meters
1 min row for max distance (Distance)
Program rower before starting:

1. Menu
2. Select workout
3. New workout
4. Single time
5. Set for "one minute"
6. Click the "check"

distance = meters
1 min row for max distance (Distance)
Program rower before starting:

1. Menu
2. Select workout
3. New workout
4. Single time
5. Set for "one minute"
6. Click the "check"

distance = meters
Metcon
Just Do work (5 Rounds for reps)
5 rds for reps

3 min work / 2 min rest

25 wall balls 20/ 14
25 toes 2 bar
Then max burpees over DB

2018-02-02

CrossFit

CrossFit MontCo

Superbowl party at gym! All are welcomed.
Chipper
Go Birds (Time)
For time with 40 min cap

E-30 db deadlifts
A-30 alternating DB press
G-30 c2b
L-30 hang cleans 185/125
E-30 toes 2 bar
S-30 alternating DB press
EAGLES-30 db deadlifts

2018-02-01

CrossFit

CrossFit MontCo

Super Bowl Weekend!!!
Weightlifting
Squat Clean ( 3*1 squat clean 98% )
Metcon
Go Birds! Trio (AMRAP - Rounds and Reps)
Teams of 3 14 min amrap

10/8 Cal's rower
7 DB power cleans
5 c2b
3 box jump overs 30/24

Run as a tunnel set it up in a line like a comp must tag partner
After Party
2 minute plank (Time)
30 seconds plank on left side
30 seconds plank right side
60 seconds plank regular

*if you fall, do situps
*score is total plank time

2018-01-31

CrossFit

CrossFit MontCo

1-31-86
Weightlifting
Back Squat (6x1 @ 97%- NO KB ! )
Metcon
Birthday Clean and Press (Time)
Wod- 13 min cap
21-15-9

Push press 135/95
Power clean
After Party
Metcon (No Measure)
32 Birthday Burpees for Coach Kris

2018-01-30

CrossFit

CrossFit MontCo

T Minus 5 days- FLY Eagles FLY
Weightlifting
3 rep max Deadlift (Deadlift 6*4@92% of 3 rep max )
Deadlift- 3 rep max!
Metcon
Metcon (Time)
For time (13 min cap)

7 rds

3 bar mu (scale 7 pull ups)
6 box jump overs 30/24
9 double DB squats
After Party
Metcon (No Measure)
2 min lunge walking weighted

2018-01-29

CrossFit

CrossFit MontCo

Media Day.
Conditioning
C2b + Dumbbell Series (AMRAP - Rounds)
16 EMOTM
Evens- 9 c2b
Odds- 12 alt DB snatch
Metcon
‘Tis Open Season (Time)
For time: 14 min cap

50 wall balls (+heavier)
40 db burpees 50/35
30 squat cleans 135/95 (+155/105)
After Party
50 cal row (Time)
max effort for time

2018-01-27

CrossFit

CrossFit MontCo

Buns & Guns
Conditioning
Partner 100 burpees for time (Time)
Partner 100 burpees for time

partner up

1 person works while the other person rows, partner must be rowing for the burpees to count

scale accordingly, newer groups can scale # of burpees or do a team of 3 with 1 person resting
Metcon
Annie is growing up (Time)
For time

50-40-30-20-10
Dubs

Sit Ups/toes 2 bar/sit ups/toes 2 bar/sit ups
toes to bar scale: hanging knee raises/ tuck ups

2018-01-26

CrossFit

CrossFit MontCo

Open Style Chipper
Chipper
Metcon (Time)
METCON
For Time

30/20 cal row
40 dubs
30 toes 2 bar
40 dubs
30 power cleans 155/105
40 dubs
30 jerks 155/105
40 dubs
30 burpees over db
40 dubs
30 alt db snatch
40 dubs

2018-01-25

CrossFit

CrossFit MontCo

Linny is ONE! Happy Birthday!
Weightlifting
Squat Clean (1 squat cleans em(3)otm for 15 min @96%)
Metcon
TEAM 2! (AMRAP - Rounds and Reps)
Teams of 4 15 min AMRAP

15 Burpee pull ups (Rx+ 10 Burpee BMU)
20 DB man makers
25 wall ball shots
30 box jump overs

*Move through like a tunnel. One person at each station, once complete move to next but not until person in front is done.

At 15min
AMRAP Row for calories (15-20 min)
Score: total reps + total calories
*Move through like a tunnel. One person at each station, once complete move to next but not until person in front is done.

https://www.youtube.com/watch?v=iMNnvhg1JcM

2018-01-24

CrossFit

CrossFit MontCo

Linny is almost ONE!
Weightlifting
Back Squat with Banded Kb (4X2 @ 93%)
Metcon
Lifting is my FAVORITE! (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
155/105-lb. squat snatch, 1 rep
155-lb./ 105-lb. clean and jerks, 3 reps
30 double-unders
Snatch should be moderately heavy.
After Party
Metcon (AMRAP - Reps)
Ap- 6*5 strict hspu
Scale to Kipping, 10 wall walks.

2018-01-23

CrossFit

CrossFit MontCo

Use code kbk50 for 50% First KB Kitchen Order or if your already a customer use code MontCo2018 for 10% off.
Weightlifting
3 rep max Deadlift (Deads second week 5*5@90%)
Deadlift- 3 rep max!
Metcon
Running 14 minute clock

0-9 18.0
9-14 find max hang snatch
18.0 (Time)
For time

21-15-9 reps of

Dumbbell snatch (50/35)
Burpees over the dumbbell

The new dumbbell snatch standards only allow you the switch hands after the dumbbell passes your eye line, instead of the 2017 standard which allowed athletes to switch hands overhead if they wanted. According to Castro, the point of this switch is to ensure a good lockout at the top of the snatch.

The burpee also had a change in its movement standard for this workout. An athlete must set the dumbbell down next to them in the direction they’re facing and jump over as so. For example, the dumbbell will lie in the same direction you’re standing (aka parallel to your foot), and you have to complete the jump over the dumbbell with the foot completely parallel/in-line with it before doing so. Castro also pointed out that if at any point an athlete steps back or forward during the burpee portion, then they’re technically doing the workout scaled. The Rx’d burpee entails an athlete jumping back, and then jumping forward to count one rep.
Hang Snatch (1 rep max)
After Party
Wall Sit
When you drop do ______ till' everyone drops.

**NO hands on knees, keep a tight core, don't lean forward.
Air Squats

2018-01-22

CrossFit

CrossFit MontCo

Start your week off right with us! Don't forget to register for the CFMC Open!
Conditioning
Metcon (AMRAP - Rounds)
Emotm- 16 min.

Evens- 8 c2b
Odds- 8 DB thrusters
Metcon
Metcon (Time)
For time 5rds- 12 min cap

20 kb swings (+heavier)

15 hr push ups(7 hspu)
Work progressions- scale to regular kipping pull ups, jumping pull ups, ring rows- don't always use the same scale!
After Party
Group plank! (Time)
max plank hold once someone drops they start doing situps

2018-01-20

CrossFit

CrossFit MontCo

Buns N' Guns
Partner Metcon
Partner for distance 16 min (Distance)
Partner up

Row for 16 minutes for max distance (meters)
Switch every 20 strokes
Same as last week- push yourself!!!
Metcon
Abdomental (AMRAP - Rounds and Reps)
30 Minutes- AMRAP
10- Straight Leg Sit-Ups
10- Russian Twists [left/right=1]
10- toes to Bar
10- Plank Twist Through [each side]
10- KB Swings [53/35]
1 Minute- Plank Hold
Newer People can scale to 20 minute Amrap. Tuck-Ups sub for T2B.

2018-01-19

CrossFit

CrossFit MontCo

Kettlebell kitchen ‘Montco2018’ 10% off alacarte orders until Feb 25th.
HERO WOD
Wittman (Time)
Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
KB 53/ 35
PC 95/ 65
BJ 24/ 20

2018-01-18

CrossFit

CrossFit MontCo

CLEAN up your skills for the Open!
Weightlifting
Squat Clean (2Squat clean em(4)otm for 16 min @93%)
Partner Metcon
TEAM! (Time)
Teams of 4 complete

100 pull ups
100 wall balls
100 burpees
100 sit ups
100 power cleans 155/105

All 4 people may work at once however only one person working on a movement at a time
After Party
Handstand Push-ups (50 HSPU)
Scale as needed; 10 wall walks...

2018-01-17

CrossFit

CrossFit MontCo

Squat Often.
Weightlifting
Back Squat with Banded Kb (3x3 @ 90%)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Female RX= 55#, 14# wb, 20in box
After Party
Metcon (Weight)
Ap

3*20 seated DB strict press

2018-01-16

CrossFit

CrossFit MontCo

Transform in the better version of YOU.
Weightlifting
3 rep max Deadlift (5 X 6 @ 85%)
Deadlift- 3 rep max!
Metcon
Snatch-Jump (Time)
For time (14 min cap)

10-20-30-40 alt DB snatch
40 dubs
After Party
Metcon (No Measure)
3 min lunge walk

2018-01-15

CrossFit

CrossFit MontCo

The open is coming.
Weightlifting
Front Squat (New max)
Conditioning
Pull up/ Db emotm Week 1 (AMRAP - Rounds)
16 EMOTM

Evens- 7 c2b Pull up
Odds- 8 DB power cleans 50/ 35
We will be doing this progression every Monday leading up to the open. Use this time to work on pull-up progressions.
After Party
50 cal row (Time)
max effort for time
Conditioning

2018-01-13

CrossFit

CrossFit MontCo

Cardio action!
Metcon
Partner for distance 16 min (Distance)
Partner up

Row for 16 minutes for max distance (meters)
Switch every 20 strokes
Metcon
Abalishus (AMRAP - Reps)
EMOTM for 24 minutes

5 plate sit ups
Then
Evens: max v ups
Odds: max mt climbers

2018-01-12

CrossFit

CrossFit MontCo

Tommy Mac Time!
HERO WOD
Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

2018-01-11

CrossFit

CrossFit MontCo

T Minus 6 weeks to THE OPEN!
Weightlifting
Squat Clean (1 squat cleans em(2)otm for 14 min @93%)
Partner Metcon
FAT AMY Partner (Time)
Fat Amy Partner WOD- one person working at a time

For Time- 18 min Cap

50 Air Squats
10 Burpees
40 Slam Balls
10 Burpees
30 OH Lunges (L/R=1) 45/25
10 Burpees
20 Kettlebell Swings (53/35)
10 Burpees
100 Sit Ups
10 Burpees
20 Kettlebell Swings
10 Burpees
30 OH Lunges (45/25)
10 Burpees
40 Slam Balls
10 Burpees
50 Air Squats
**One Person works at a time.
Metcon (No Measure)
Ap- accumulate 3 min bar hang *every drop do 5 toes 2 bar
After Party

2018-01-10

CrossFit

CrossFit MontCo

Be Strong. Be Beautiful.
Weightlifting
Back Squat with Banded Kb (Back Squat with banded 4*4 @85% total KB weight)
Metcon
Metcon (Time)
Wod-

For time (14 min cap)

4 rds

10 pull ups (4 Bar Muscle Ups)

20 deadlifts 255/185

30 dubs
After Party
Metcon (No Measure)
Ap- accumulate 3 min lunge walking

2018-01-09

CrossFit

CrossFit MontCo

Strong.
Weightlifting
3 rep max Deadlift (8x6 @ 80%)
Deadlift- 3 rep max!
Metcon
Open Ready. (Time)
15 rds for time (20 min time cap)

5 wall balls

4 pull ups(c2B)

3 jerks 155/105
After Party
5x Plank Holds
5x Max Plank Holds

2018-01-08

CrossFit

CrossFit MontCo

Start planning for Clean Eating NOW!
Weightlifting
Front Squat (Monday - Front squat 3*8@80% )
Metcon
Beat down. (AMRAP - Rounds and Reps)
20 min amrap

30 dubs

20 sit ups

10 slam balls 40/ 30
After Party
Metcon (No Measure)
Ap- FOR QUALITY!!!
3*2 rope climbs
3*5 box jump 40/30

2018-01-06

CrossFit

CrossFit MontCo

Don't be scared to lift heavy! You won't get huge and bulky, you'll get amazing.
Partner Metcon
Metcon
Partner row for distance in 14 min (Distance)
For distance in 14 minutes

Must switch every 20 strokes
Absorbance (Time)
For time with 20 min cap

10 rounds
25 dubs
15 plate toe touches

2018-01-05

CrossFit

CrossFit MontCo

Winners do what they fear.
Chipper
Dirtier 30 (Time)
For time with 40 min cap

30 Box Jumps overs (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (135/95)
30 Toes to Bar
30 jerks (185/120)
30 Deadlifts (225/155)
30 Wallballs
30 Burpees
30 Double Unders

2018-01-04

CrossFit

CrossFit MontCo

T Minus 7 weeks to THE OPEN!
Weightlifting
Squat Clean (1 squat cleans em(2)otm for 14 min @93%)
Partner Metcon
FAT AMY Partner (Time)
Fat Amy Partner WOD- one person working at a time

For Time- 18 min Cap

50 Air Squats
10 Burpees
40 Slam Balls
10 Burpees
30 OH Lunges (L/R=1) 45/25
10 Burpees
20 Kettlebell Swings (53/35)
10 Burpees
100 Sit Ups
10 Burpees
20 Kettlebell Swings
10 Burpees
30 OH Lunges (45/25)
10 Burpees
40 Slam Balls
10 Burpees
50 Air Squats
**One Person works at a time.
After Party
Metcon (No Measure)
Ap- accumulate 3 min bar hang *every drop do 5 toes 2 bar

2018-01-03

CrossFit

CrossFit MontCo

Hump Day!
Weightlifting
Back Squat with Banded Kb (Back Squat with banded kbs 5*4@80% total with KB )
Metcon
EMoMS 1 (AMRAP - Reps)
Wod-
Emotm 18 min

1. 20/15 Cal's
2. 10 burpees
3. 15 wall balls

Do in rotation

Scaled:

15/10 Cal
7 burpees
10 Wall Balls
After Party
70 dubsx 3 (3 Rounds for reps)
70 dubs x3

2018-01-02

CrossFit

CrossFit MontCo

New Year of Wods Starts Now!
Weightlifting
3 rep max Deadlift (10x5 @ 75%)
Deadlift- 3 rep max!
75% of 3 rep max NOT 1 rep...
Metcon
Triple Threat (Time)
Buy in 30/25 Cal's rower

Then w/ 12 min cap
21-15-9

Toes 2 bar
KB swings
Box jump overs
After Party
30 Curls (Weight)
30 curls, record weight

2017-12-31

CrossFit

CrossFit MontCo

2017-18
Metcon
2017-2018 (2 Rounds for reps)
With a Running Clock...

A. 0-10 Amrap
20 Air Squats
17 Push Ups

B. 10-20 Amrap
20 Slam Balls
18 Burpees
Metcon
365 Dubs for time (Time)
C. 20-32 (1 min per month)

365 Dubs for Time

2017-12-30

CrossFit

CrossFit MontCo

Have a great weekend everyone!
Metcon
Partner row for distance in 12 minutes (Distance)
Teams of 2

12 min max row for distance
*must switch after every 20 strokes so make them count
*note partner name in comment box
Metcon
Abstacular (Time)
10 rds- 25 min cap

20 toe touches(l/r=1)
15 leg V's (the hard ones lol)
10 lying knee ins
5 burpees

2017-12-29

CrossFit

CrossFit MontCo

Have a great weekend everyone!
Chipper
365 reps for the New Year! (Time)
40 min cap

Jan 31- KB Swings [Rx+ 70/ 53]
Feb 28- Wall Balls [Rx+ 2:1]
Mar 31- Pull Ups [Rx+ C2B]
Apr 30- Sit Ups
May 31- Overhead Squats @ 95/65 [Rx+ 135/95]
Jun 30- Burpees
Jul 31- Hang Cleans @ 95/65 [Rx+ 135/95]
Aug 31- Box Jump Overs
Sept 30- Overhead Lunges l/r = 1 45/25
Oct 31- Burpees
Nov 30- Dubs
Dec 31- Back Squats 135/95

Scaled:
Wall ball thrusters for wall balls.
Ring rows for pull-ups.
Prisoner squats for overhead squats.
High hang for hang cleans.
Step ups for box jump overs.
3:1 singles for dubs.
Squat to box with empty barbell for back squats.

2017-12-28

CrossFit

CrossFit MontCo

ThrowBACK Thursday!
Weightlifting
Squat Clean (2Squat clean em(3)otm for 18 min @90%)
Partner Metcon
Hips N' Shoulders (AMRAP - Rounds and Reps)
*Each Partner completes a FULL round

14 minute AMRAP
5 Front Squat 135/95
7 Pull-ups (c2b)
5 jerks
7 wall balls
After Party
Strict press with tempo (Weight)
strict press with tempo
30 reps (break up however u want)

strict press with empty barbell (tempo - 3202)

3 down, 2 bottom, fast up, 2 top

2017-12-27

CrossFit

CrossFit MontCo

2017 Winding Down...
Weightlifting
Back Squat with Banded Kb (Back Squat w/ banded kbs 4*5 @75% total KB weight)
https://www.youtube.com/watch?v=XW1fdUEZmas
Check your back squat weight for total.
CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar
After Party
Metcon (3 Rounds for time)
Ap

3*50 dubs + 10 burpees

2017-12-26

CrossFit

CrossFit MontCo

Cookie Sweats.
Weightlifting
3 rep max Deadlift
Deadlift- 3 rep max!
Metcon
Metcon (Time)
21-15-9

Ohs 115/80
Toes 2 bar
Dubs*3 (63,45,27)
After Party
Metcon (3 Rounds for time)
3* 15 cal row

2017-12-24

CrossFit

CrossFit MontCo

Merry FITMAS Eve!
Metcon
FITmas Eve- Team Wod (Time)
Teams of 3 or 4.

12 Synchronized Burpees

24 Frosty Cal Row
24 Icicle Drops (Slam Balls)
24 Tree Hops (Dubs x2)
24 Mitten Cleans (Med Ball Cleans)
24 Angel Jacks (Burpees)
24 Sleigh Jump Overs (Box Jump Overs)

24 Elf Toy Snatches (DB) 50/35 l/r=2
24 Vixon's V- Ups
24 Evergreen Runs (50m Relay Style)

**Tunnel Style, may NOT pass person in front of you.

2017-12-23

CrossFit

CrossFit MontCo

Abs of Steel
Metcon
Christmas ABS (4 Rounds for reps)
4 rounds, 1 minute at each station.

1. Coal Twists
(Russian Twist w/ Kettlebell)

2. Flying Elves
(Superman Holds)

3. Santa Pulls
(Deadlifts) 185/135

4. Sleigh Pushes
(HR Push ups)

5. Present Planks
(Plank Up Downs)

REST 1 MINUTE BETWEEN ROUNDS.

2017-12-22

CrossFit

CrossFit MontCo

School's OUT for break!!!
Chipper
12 Days of Christmas!!! (Time)
WOD: For Time
1 Wall Walk
2 Toes to Bar
3 Pull Ups
4 Burpees
5 Sit Ups
6 Push Press
7 Hang Power Cleans
8 Bar Jump Overs
9 Kettlebell Swings [53/35]
10 Jumping Lunges L/R =1
11 Air Squats
12 Thrusters

weights: scaled: 75/55, RX: 95/65, COMP: 135/95

* this WOD is to be perform in the way the song is sung ... i.e on the first day of Christmas, 1 Wall Walk. On the second day of Christmas, 2 Toes to Bar and 1 Wall Walk. On the third day of christmas, 3 Pull Ups, 2 Toes to Bar, 1 Wall Walk. Etc, etc.

2017-12-21

CrossFit

CrossFit MontCo

Teachers! Only 2 more wake ups!
Weightlifting
Squat Clean (1 squat cleans em(2)otm for 20 min @90%)
Partner Metcon
Cardio Queen (AMRAP - Reps)
20 Min AMRAP- Relay style.

20 Thrusters (115/75)
20 Box J0 (24/20)
20 Burpees

30 Thrusters (95/65)
30 BJO
30 Burpees

40 Thrusters (75/45)
40 BJO
40 Burpees

50 Thrusters (45/35)
ONLY THRUSTERS

Max dubs with remaining time 1 rope -

**Goal is to finish the 20-50 and amrap dubs!

Rx+= 135/95. 115/80, 95/65, 75/55 and BJO 30/24

2017-12-20

CrossFit

CrossFit MontCo

If you sit at work, remind yourself hourly to get up and move!
Weightlifting
Back Squat with Banded Kb (4*6@70% total with KB )
Metcon
14 minutes in heaven (AMRAP - Reps)
14 min amrap

25 ft DB lunge 50/ 35
10 db burpees
25 ft DB lunge
10 db hang clean and jerk

*Every 5 feet of lunge= 1 rep
Full round= 30 reps

*these are 2 DB front rack lunges
After Party
Bring Sally Up- Air Squats (No Measure)
AIR SQUATS ONLY

2017-12-19

CrossFit

CrossFit MontCo

Have fun in the gym today!
Strength
Overhead Squat (1 rep max!)
Metcon
Hydro (Time)
2 rounds for time with 13 min cap

15 box jump overs 30/24
20 toes 2 bar
25 push press 115/80
50 dubs
After Party
4 min of hollow holds (No Measure)
Spent 4 minutes doing hollow holds

2017-12-18

CrossFit

CrossFit MontCo

If you are in a bad mood go for a walk.If you are still in a bad mood go for another walk. Movement is where it's at!
Strength
Front Squat (5 x 5 80%)
Metcon
Savage (Time)
6 rds for time with 15 min cap

12 burpees
10 pull ups (+4 bar mu)
8 hang cleans 155/105
After Party
Metcon (No Measure)
With your empty barbell, do 30 curls
Metcon (No Measure)
FOR QUALITY-
Ap-
3*2 rope climbs
3*10 strict HSPU or 4 wall walks

2017-12-16

CrossFit

CrossFit MontCo

Have a great weekend!
Metcon
Abba (4 Rounds for time)
Every 5 minutes (4rds)

1 min plank hold
20 russian twist
20 leg lifts
20 plate sit ups 45/25
Metcon
Ghostbusters with burpees (No Measure)
Song: Ghostbusters

Buzzwords:

"Ghostbusters" do burpee wall ball
"I Ain’t ‘fraid of No Ghost” do six inch burpee

2017-12-15

CrossFit

CrossFit MontCo

Making the morning time and breakfast a simple routine
HERO WOD
Wittman (Time)
Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
Power cleans 95/65
Kb swings 53/ 35
Box jumps 24/ 20

Let's see some RXs!

2017-12-14

CrossFit

CrossFit MontCo

Please consider a gift donation for our adopted families if you haven’t already. Ask a coach or Jody for details!
Strength
Squat Clean (2Squat clean em(2)otm for 18 min @85%)
Metcon
Reindeer Games (AMRAP - Rounds and Reps)
13 min Partner AMRAP

8 pull ups (+ c2b) (rest person does dead hangs)
7 burpees (rest person holds plank)
6 front squats 165/110 (rest person holds top position of front squat, so 2 bars)

Rest person must be workin in order for active person reps to count.
After Party
Shoulder Taps Practice (No Measure)
handstand practice - spend 5 minutes practicing shoulder taps, scale with kick ups

2017-12-13

CrossFit

CrossFit MontCo

Please consider a gift donation for our adopted families if you haven’t already. Ask a coach or Jody for details!
Strength
Back Squat with Banded Kb (4 x 7 @ 65% total with KB weight)
Metcon
CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Scaled - 85/ 55, hanging knee raises or sit-ups
After Party
Group hold plate overhead (Time)
If drop do push-ups till last person drops 45/ 35

Record time dropped

2017-12-12

CrossFit

CrossFit MontCo

PLEASE CONSIDER A GIFT DONATION FOR OUR ADOPTED FAMILIES IF YOU HAVEN’T ALREADY. ASK A COACH OR JODY FOR DETAILS!
Strength
Snatch grip jerk+ohs (3*1+1 @ 98% of Max ohs )
Snatch grip jerk + ohs
Metcon
Dutch Destroyer (Time)
For time with 13 min cap

4 Rounds

10 pull ups (+ c2b)
20 deadlifts 225/155 (255/185+)
30 dubs
After Party
30 cal row for time (Time)
All out effort.

2017-12-11

CrossFit

CrossFit MontCo

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

2017-12-09

CrossFit

CrossFit MontCo

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

2017-12-08

CrossFit

CrossFit MontCo

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

2017-12-07

CrossFit

CrossFit MontCo

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

**Thrusters 2 bars, hold in front rack while partner performs thruster.
After Party

2017-12-06

CrossFit

CrossFit MontCo

Gift Donations due to Jody this weekend- please help brighten someones holiday!
Weightlifting
Back Squat with Banded Kb (4*8@60% total with KB weight)
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)

2017-12-05

CrossFit

CrossFit MontCo

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

2017-12-04

CrossFit

CrossFit MontCo

Donations for our adopted families are due this week- see a coach for details!
Weightlifting
Front Squat (4x7 @ 75%)
Metcon
Be Fierce. (Time)
6 rds (14 min cap)

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

2017-12-02

CrossFit

CrossFit MontCo

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

2017-12-01

CrossFit

CrossFit MontCo

When the reps get hard, grind harder.
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