WOD

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