WOD

Try to get 8 hours of sleep a night. It will make everything better!

Jun 28, 2017

CrossFit MontCo - CrossFit


Conditioning

HSPU + T2B #8 (AMRAP - Rounds)


20 min EMOTM

Evens: 10 HSPU
Odds: 10 kipping T2B
This is the last week of this progression!

Metcon

Fight Club Boss (Time)


For time with 14 min cap

10 - 15 - 20 - 25

Double DB Power Clean (athlete choose weight)
Burpees

*note DB weight in comment box

After Party

20 GHD sit-ups (Time)


20 GHD sit-ups for time

EFFORT and CONSISTENCT most important

Jun 27, 2017

CrossFit MontCo - CrossFit


Strength

Deadlift (4 x 1 @ 97%)


8 min EMOTM

Evens: 100m sprint
Odds: 1 deadlift @ 97%

Metcon

Colossus (4 Rounds for reps)


4 rounds

AMRAP

1 min alt db snatch 50/ 35
1 min slam balls (athlete choice)
1 min row for cal
1 min rest

*score is total reps per round

Metcon

Bring Sally Up- Air Squats (No Measure)


AIR SQUATS ONLY

Never miss a Monday

Jun 26, 2017

CrossFit MontCo - CrossFit


Warm-up

Clean/Core Warm Up (No Measure)


3 Min Amrap
7 Hang Med Ball Power Cleans
5 Hollow Rocks
3 Burpees

Weightlifting


Empty Barbell Warm Up
Clean Pulls, High Puls, Position 1 (high hang), Position 2 (knee w/ hinge). Position 3 add PAUSE

Power Clean (Pause at knee) (6x1 @ 96%)


https://www.youtube.com/watch?v=rj2j5OcpdnI

work on pulling under not wide feet

Metcon

Metcon (Time)


For time (8 min cap)

21-15-9

Toes 2 bar
Burpees

Metcon (Time)


5oom Row + 20 Wall Balls (HEAVIER if possible)
Everyone do 1 round.

After Party- 2 more. (optional)

We don't sweat. We leak awesome.

Jun 24, 2017

CrossFit MontCo - CrossFit


Metcon

150 floor press for time (Time)


150 floor press for time

50/35

Metcon

cramps (Time)


for time (16 min cap)

500 m row
50 anchored sit ups
400 m run
50 anchored sit ups
30 burpees
50 anchored sit ups

The name Chipper describes a workout that combines a lot of different movements at high volume. You complete all reps assigned for each exercise before moving on to the next.

Jun 23, 2017

CrossFit MontCo - CrossFit


Chipper

Gore (Time)


For time with 40 min cap

400 m run
17 squat snatch 135/95
100 m run
16 thrusters 135/95
100 m run
15 hang squat clean 185/135
100 m run
14 jerks 185/135
100 m run
13 deadlifts 315/255
100 m run
40 burpees

Intense exercise and struggling is important. The grind sharpens the axe!

Jun 22, 2017

CrossFit MontCo - CrossFit


Strength

Push Press (8 x 1 @ 95%)

Partner Metcon

Hang Clean (MAX HANG CLEAN!)


the 2 person teams have 8 minutes to find 1 rep hang clean max

THEN

Ajar and Warlord (AMRAP - Rounds and Reps)


THEN from 8-15 minutes AMRAP of:

30 power snatches 135/ 95
30 clean and jerk
30 pull-ups (+ring MU)

After Party

100 dubs for time (Time)


100 dubs for time

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

Deadlifts are a great testing overall body strength!

Jun 21, 2017

CrossFit MontCo - CrossFit


Conditioning

HSPU + T2B #7 (AMRAP - Rounds)


20 min EMOTM

Evens: 9 HSPU
Odds: 10 Kipping toes to bar

Metcon

Dopinder (AMRAP - Rounds and Reps)


12 min AMRAP

6 deadlifts 135/ 95
8 hang cleans
10 front squats

After Party

200m lunge walk for time (Time)


200m lunge walk for time

no cap

Morning routine - keep it simple so you don’t have to think about

Jun 20, 2017

CrossFit MontCo - CrossFit


Warm Up

DeadLift/Run Warm Up (No Measure)


2 rounds-
:30 straight leg sit ups
:30 Press ups (Squat to stand)
:30 Tuck Jumps

Strength

Deadlift (6 x 1 @ 95%)


12 EMOTM

Evens: 100m sprint
Odds: 1 deadlift @ 95%

Metcon

Unstoppable (Time)


For time with 17 min cap

Buy in -

800m run

Then

4 rounds
15 pull-ups (+C2B)
21 KB Swings
27 Air squats

After Party

50 HR Push-ups (perform form) (Time)


50 hand release push-ups for time with no cap

*must be perfect form

It's not about the goal. It's growing to become person that can accomplish that goal.

Jun 19, 2017

CrossFit MontCo - CrossFit


Warm Up

Metcon (No Measure)


2 Rounds-
:30 each movement

Med Ball Cleans
Lt. Dumbell Press
PVC Good Mornings

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

Strength

Power Clean (Pause at knee) (1 rep EMOTM for 7 minutes @ 94%)


https://www.youtube.com/watch?v=rj2j5OcpdnI

work on pulling under not wide feet

Metcon

Unshakeable (AMRAP - Rounds and Reps)


12 min AMRAP

5 hang power Clean 115/80
5 front squats
5 shoulder to overhead
5 toes 2 bar

After Party

Metcon (No Measure)


4 rounds of

1 minute hang from bar active position

*if can't hold for 1 minute, then 4 rounds of max time hang

Fundamental rule of nutrition, be AWARE and QUANTIFY what you are eating.

Jun 17, 2017

CrossFit MontCo - CrossFit


Metcon

Metcon (No Measure)


:30/:30 4 rds

V-Ups
Mt Climbers
Bicycles
hollow hold
plank up downs

Metcon

SYE (Time)


for time(15 min cap)

10 rds

sprint (100 m )
5 burpees
5 box jump overs 30/24

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