CrossFit Montgomery » Farmer’s Walk

2010-07-26 UGS

41Fitness — Sun, 25 Jul 2010 23:00:48 +0000

Five Rounds
1a. 5 Zercher Squat

Four Rounds
2a. 15 Suitcase Deadlift
2b. 10 Renegade Row

Four Rounds
3a. 10 Front Squat
3b. Max Tactical Pushups

Three Rounds
4a. 200′ Farmers Walk
4b. 20 Tread Chops

2010-07-19 UGS

41Fitness — Mon, 19 Jul 2010 00:16:09 +0000

Five Rounds
1a. 5 Zercher Squat

Four Rounds
2a. 15 Suitcase Deadlift
2b. 10 Renegade Row

Four Rounds
3a. 10 Front Squat
3b. Max Tactical Pushups

Three Rounds
4a. 200′ Farmers Walk
4b. 20 Tread Chops

2010-07-12 UGS

41Fitness — Sun, 11 Jul 2010 23:00:03 +0000

Five Rounds
1a. 5 Zercher Squat

Four Rounds
2a. 15 Suitcase Deadlift
2b. 10 Renegade Row

Four Rounds
3a. 10 Front Squat
3b. Max Tactical Pushups

Three Rounds
4a. 200′ Farmers Walk
4b. 20 Tread Chops

2010-06-23 UGS

41Fitness — Tue, 22 Jun 2010 23:00:50 +0000

5 Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups

4 Rounds
2a. 10 KB Row
2b. Max Ring Dips

3 Rounds
3a. 150′ Farmers Walk
3b. 20 Sledge Strikes

2010-06-21 CrossFit

41Fitness — Mon, 21 Jun 2010 01:02:21 +0000

3 Rounds
- Row 500m
- 5 Presses
- 100′ OH Lockout Walk
- 5 Thrusters
- 100′ Racked Walk
- 5 Front Squats
- 100′ Farmer’s Lunge
- 5 Cleans
- 100′ Farmer’s Walk
- 5 Suitcase Deadlifts

Complete each round unbroken.

2010-06-16 UGS

41Fitness — Wed, 16 Jun 2010 02:02:34 +0000

5 Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups

4 Rounds
2a. 10 KB Row
2b. Max Ring Dips

3 Rounds
3a. 150′ Farmers Walk
3b. 20 Sledge Strikes

2010-06-09 UGS

41Fitness — Tue, 08 Jun 2010 23:00:45 +0000

Ten Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups

Five Rounds
2a. 10 Ring Dips
2b. 10 KB Row
2c. 10 KB Press

Three Rounds
3a. 20 GHD Situps
3b. 200′ Farmers Walk

2010-05-26 UGS

41Fitness — Wed, 26 May 2010 00:01:54 +0000

Ten Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups

Five Rounds
2a. 10 Ring Dips
2b. 10 KB Row
2c. 10 KB Press

Three Rounds
3a. 20 GHD Situps
3b. 200′ Farmers Walk

2010-05-19 UGS

41Fitness — Tue, 18 May 2010 23:00:55 +0000

Ten Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups

Five Rounds
2a. 10 Ring Dips
2b. 10 KB Row
2c. 10 KB Press

Three Rounds
3a. 20 GHD Situps
3b. 200′ Farmers Walk

2010-05-07 ~ 2010-05-13

41Fitness — Fri, 07 May 2010 10:41:10 +0000

41Fitness will have an altered schedule from May 7 – 13. Our regular schedule will resume beginning the morning of Friday, May 14.

Altered Schedule
Friday evening: 5:30 – 7:00 p.m.
Saturday: 9:00 a.m. – noon (usual hours)
Sunday: Closed for Rest Day
Monday, Tuesday, & Thursday mornings: 5:30 – 6:30 a.m.
Wednesday morning: Closed
Monday – Thursday evenings: 5:30 – 7:00 p.m.

2010-05-07 WOD

“Fight Gone Bad”
Courtesy of CrossFit.com

3 Rounds
Work for 1 minute at each station and rest 1 minute between rounds:

- Wall Ball (10′; 20#/14#)
- SDHP (75#/55#)
- Box Jump (20″)
- Push Press (75#/55#)
- Row

Add up your total reps for Wall Ball, SDHP, Box Jump, Push Press, and calories on the Rower to get your FBG score.

Post your FGB score to Comments.

Why is it called “Fight Gone Bad”? Watch explanation and demo – [wmv][mov]

2010-05-08 Open Gym

Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

2010-05-10 UGS

1 to 10 to 1
- 1 Arm KB Swing
- 1 Arm KB Clean
- 1 Arm KB Thruster

2010-05-11 WOD

“Jackie”
Courtesy of CrossFit.com

For Time:
- 1000m Row
- 50 Thrusters (45#)
- 30 Pullups

2010-05-12 UGS

5 Rounds:
- 200′ Tire Drag
- 150′ Farmers Walk
- 100′ Lunge
- 50 KB Swings
- 25 Sledge Strikes

2010-05-13

Tabata This
- Squats (8 x 20/10)
- Row (8 x 20/10)
- Pullups (8 x 20/10)
- Situps (8 x 20/10)
- Pushup (8 x 20/10)

Rest 1 minute between movements.

2010-04-26 UGS

41Fitness — Mon, 26 Apr 2010 01:40:42 +0000

5 Rounds
1a. 6 Front Squats
1b. 12 Box Jumps

4 Rounds
2a. 8 Cleans
2b. 1 Suicide Run

3 Rounds
3a. 10 Hip Extensions
3b. 200′ Tire Drag

2 Rounds
4a. 50 Sledge Strikes
4b. 200′ Farmer’s Walk

2010-04-23 UGS

41Fitness — Thu, 22 Apr 2010 23:00:16 +0000

3 Rounds
- Row 500m
- 5 Presses
- 100′ OH Lockout Walk
- 5 Thrusters
- 100′ Racked Walk
- 5 Front Squats
- 100′ Farmers Lunge
- 5 Cleans
- 100′ Farmers Walk
- 5 Suitcase Deadlifts

Complete each round unbroken.

2010-04-05 UGS

41Fitness — Mon, 05 Apr 2010 00:10:19 +0000

5 Rounds
1a. 6 Front Squat
1b. 12 Box Jump

4 Rounds
2a. 8 Cleans
2b. 1 Suicide Run

3 Rounds
3a. 10 Hip Extensions
3b. 200′ Tire Drag

2 Rounds
4a. 50 Sledge Strikes
4b. 200′ Farmer’s Walk

2010-03-29 UGS

41Fitness — Mon, 29 Mar 2010 01:00:40 +0000

5 Rounds
1a. 6 Front Squat
1b. 12 Box Jump

4 Rounds
2a. 8 Cleans
2b. 1 Suicide Run

3 Rounds
3a. 10 Hip Extensions
3b. 200′ Tire Drag

2 Rounds
4a. 50 Sledge Strikes
4b. 200′ Farmer’s Walk

2010-03-01 UGS

41Fitness — Mon, 01 Mar 2010 01:42:19 +0000

Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups

Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops

Three Rounds
3a. 200′ Tire Drag

Three Rounds
4a. 100′ Farmer Walks
4b. 20 Sledge Strikes

2010-02-22 UGS

41Fitness — Mon, 22 Feb 2010 01:00:22 +0000

Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups

Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops

Three Rounds
3a. 200′ Tire Drag

Three Rounds
4a. 100′ Farmer Walks
4b. 20 Sledge Strikes