CrossFit Montgomery » In The Park http://www.crossfitmontgomery.net CrossFit Training in Montgomery, Alabama. Functional Fitness for Everyone Wed, 28 Jul 2010 23:00:50 +0000 en hourly 1 http://wordpress.org/?v=3.0 2009-10-13 Park WOD http://www.crossfitmontgomery.net/2009/10/13/2009-10-13-park-wod/ http://www.crossfitmontgomery.net/2009/10/13/2009-10-13-park-wod/#comments Tue, 13 Oct 2009 20:25:17 +0000 41Fitness http://41fitness.com/?p=299 Workout
15 Minute AMRAP
- 6 Jumping Pullups or Pushups
- 9 Air Squats
- 12 KB Swings

]]> http://www.crossfitmontgomery.net/2009/10/13/2009-10-13-park-wod/feed/ 0 2009-10-7 Park WOD http://www.crossfitmontgomery.net/2009/10/07/2009-10-7-park-wod/ http://www.crossfitmontgomery.net/2009/10/07/2009-10-7-park-wod/#comments Thu, 08 Oct 2009 00:50:08 +0000 41Fitness http://41fitness.com/?p=274 Workout

For time:

Round 1: 30 Jumping Pullups, Run 100m, 30 Air Squats, Run 100m
Round 2: 20 Jumping Pullups, Run 100m, 20 Air Squats, Run 100m
Round 3: 10 Jumping Pullups, Run 100m, 10 Air Squats, Run 100m

Advanced variation: Carry a medicine ball or kettlebell on the run. Perform front squats with your weight instead of air squats.

Beginner variation: Reduce reps to 15, 10, 5

]]> http://www.crossfitmontgomery.net/2009/10/07/2009-10-7-park-wod/feed/ 0 2009-10-5 Park WOD http://www.crossfitmontgomery.net/2009/10/05/2009-10-5-park-wod/ http://www.crossfitmontgomery.net/2009/10/05/2009-10-5-park-wod/#comments Tue, 06 Oct 2009 01:12:04 +0000 41Fitness http://41fitness.com/?p=270 Workout

Complete the following each minute for 15 minutes.
1. 1o KB Swings
2. 5 KB Right Arm Press/Push Press
3. 5 KB Left Arm Press/Push Press

If the minute ends before you finish your reps, complete your reps and wait for the next minute to begin.

]]> http://www.crossfitmontgomery.net/2009/10/05/2009-10-5-park-wod/feed/ 0 2009-10-4 Park WOD http://www.crossfitmontgomery.net/2009/10/04/2009-10-04-park-wod/ http://www.crossfitmontgomery.net/2009/10/04/2009-10-04-park-wod/#comments Mon, 05 Oct 2009 02:35:12 +0000 41Fitness http://41fitness.com/?p=265 Warmup
POSE Practice

Workout
Burpee Battle – 3 Rounds
In pairs, person A and person B.

1a. Person A runs 400m. Person B performs as many burpees as possible.
1b. Person B runs 400m. Person A performs as many burpees as possible.

Total the burpees completed in all three rounds for your score.

]]> http://www.crossfitmontgomery.net/2009/10/04/2009-10-04-park-wod/feed/ 1 2009-09-30 Park WOD http://www.crossfitmontgomery.net/2009/09/30/2009-09-30-wod/ http://www.crossfitmontgomery.net/2009/09/30/2009-09-30-wod/#comments Thu, 01 Oct 2009 02:46:02 +0000 41Fitness http://41fitness.com/?p=248 Workout

Helen
3 rounds for time
1. 400m run
2. 21 KB Swings
3. 12 Pullups

]]> http://www.crossfitmontgomery.net/2009/09/30/2009-09-30-wod/feed/ 3 2009-09-23 Park WOD http://www.crossfitmontgomery.net/2009/09/23/2009-09-23-park-wod/ http://www.crossfitmontgomery.net/2009/09/23/2009-09-23-park-wod/#comments Thu, 24 Sep 2009 01:58:58 +0000 41Fitness http://41fitness.com/?p=221 Workout

4 Rounds for time

Rx Reps: 40, 30, 20, 10
Scaled Reps: 20, 15, 10, 5

- Walking Lunge (count each step)
- 400m Run
- Situps

]]> http://www.crossfitmontgomery.net/2009/09/23/2009-09-23-park-wod/feed/ 4