CrossFit Montgomery » Knees to Elbows 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 2010-07-23 UGS http://www.crossfitmontgomery.net/2010/07/22/2010-07-23-ugs/ http://www.crossfitmontgomery.net/2010/07/22/2010-07-23-ugs/#comments Thu, 22 Jul 2010 23:00:09 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3422 Five Rounds
1a. 5 Sumo Deadlifts

Four Rounds
2a. 15 Goblet Squats
2b. Max Ring Dips

Four Rounds
3a. 10 Glute Ham Raises
3b. Max Pullups

4. 50 Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/07/22/2010-07-23-ugs/feed/ 0 2010-07-16 UGS http://www.crossfitmontgomery.net/2010/07/15/2010-07-16-ugs/ http://www.crossfitmontgomery.net/2010/07/15/2010-07-16-ugs/#comments Thu, 15 Jul 2010 23:00:18 +0000 41Fitness http://crossfitmontgomery.net/?p=3188 Five Rounds
1a. 5 Sumo Deadlifts

Four Rounds
2a. 15 Goblet Squats
2b. Max Ring Dips

Four Rounds
3a. 10 Glute Ham Raises
3b. Max Pullups

4. 50 Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/07/15/2010-07-16-ugs/feed/ 0 2010-06-30 UGS http://www.crossfitmontgomery.net/2010/06/29/2010-06-30-ugs/ http://www.crossfitmontgomery.net/2010/06/29/2010-06-30-ugs/#comments Tue, 29 Jun 2010 23:00:05 +0000 41Fitness http://41fitness.com/?p=2586 Four Rounds
1a. 1-3 Rope Climbs
1b. 6 Double KB Press

Four Rounds
2a. 5 Weighted Pullups
2b. 5 Slam Ball Pushups

Four Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press

50 Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/06/29/2010-06-30-ugs/feed/ 0 2010-06-11 UGS http://www.crossfitmontgomery.net/2010/06/10/2010-06-11-ugs/ http://www.crossfitmontgomery.net/2010/06/10/2010-06-11-ugs/#comments Thu, 10 Jun 2010 23:01:02 +0000 41Fitness http://41fitness.com/?p=2457 Five Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs

Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups

Four Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes

Three Rounds
4a. 200′ Tire Drag
4b. 20 Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/06/10/2010-06-11-ugs/feed/ 0 2010-05-28 UGS http://www.crossfitmontgomery.net/2010/05/27/2010-05-28-ugs/ http://www.crossfitmontgomery.net/2010/05/27/2010-05-28-ugs/#comments Fri, 28 May 2010 00:02:22 +0000 41Fitness http://41fitness.com/?p=2352 Five Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs

Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups

Four Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes

Three Rounds
4a. 200′ Tire Drag
4b. 20 Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/05/27/2010-05-28-ugs/feed/ 1 2010-05-21 UGS http://www.crossfitmontgomery.net/2010/05/20/2010-05-21-ugs/ http://www.crossfitmontgomery.net/2010/05/20/2010-05-21-ugs/#comments Thu, 20 May 2010 23:00:38 +0000 41Fitness http://41fitness.com/?p=2289 Five Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs

Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups

Four Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes

Three Rounds
4a. 200′ Tire Drag
4b. 20 Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/05/20/2010-05-21-ugs/feed/ 1 2010-04-30 UGS http://www.crossfitmontgomery.net/2010/04/29/2010-04-30-ugs/ http://www.crossfitmontgomery.net/2010/04/29/2010-04-30-ugs/#comments Fri, 30 Apr 2010 00:10:08 +0000 41Fitness http://41fitness.com/?p=2213 5 Rounds
1a. 10 Ring Dips
1b. 10 Jumping Lunges

4 Rounds
2a. Max Tactical Pushups
2b. Max Tarzan Pullups

3 Rounds
3a. 5 Sandbag Shoulders + Squat Drops
3b. 5 Tire Flips

3 Rounds
4a. 200′ Tire Drag
4b. 15 Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/04/29/2010-04-30-ugs/feed/ 0 2010-04-09 UGS http://www.crossfitmontgomery.net/2010/04/08/2010-04-09-ugs/ http://www.crossfitmontgomery.net/2010/04/08/2010-04-09-ugs/#comments Fri, 09 Apr 2010 00:10:53 +0000 41Fitness http://41fitness.com/?p=2057 5 Rounds
1a. 10 Ring Dips
1b. 10 Jumping Lunges

4 Rounds
2a. Max Tactical Pushups
2b. Max Tarzan Pullups

3 Rounds
3a. 5 Sandbag Shoulders + Squat Drops
3b. 5 Tire Flips

3 Rounds
4a. 200′ Tire Drag
4b. 15 Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/04/08/2010-04-09-ugs/feed/ 0 2010-04-02 UGS http://www.crossfitmontgomery.net/2010/04/01/2010-04-02-ugs/ http://www.crossfitmontgomery.net/2010/04/01/2010-04-02-ugs/#comments Fri, 02 Apr 2010 00:10:36 +0000 41Fitness http://41fitness.com/?p=2025 5 Rounds
1a. 10 Ring Dips
1b. 10 Jumping Lunges

4 Rounds
2a. Max Tactical Pushups
2b. Max Tarzan Pullups

3 Rounds
3a. 5 Sandbag Shoulders + Squat Drops
3b. 5 Tire Flips

3 Rounds
4a. 200′ Tire Drag
4b. 15 Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/04/01/2010-04-02-ugs/feed/ 0 2010-03-23 WOD http://www.crossfitmontgomery.net/2010/03/22/2010-03-23-wod/ http://www.crossfitmontgomery.net/2010/03/22/2010-03-23-wod/#comments Tue, 23 Mar 2010 01:00:53 +0000 41Fitness http://41fitness.com/?p=1939 Tuesday
1 to 10, 10 to 1
- SDHP
- Situps

1 to 10, 10 to 1
- SDHP (95#/55#)
- Knees-to-Elbows

]]> http://www.crossfitmontgomery.net/2010/03/22/2010-03-23-wod/feed/ 1 2010-03-22 UGS http://www.crossfitmontgomery.net/2010/03/21/2010-03-22-ugs/ http://www.crossfitmontgomery.net/2010/03/21/2010-03-22-ugs/#comments Mon, 22 Mar 2010 00:54:20 +0000 41Fitness http://41fitness.com/?p=1928 Five Rounds
1. 5 Zercher Squats

Four Rounds
2a. 10 Suitcase Deadlift
2b. 15 KB Swings

Three Rounds
3a. 10 Hip Extensions
3b. 10 Knees to Elbows
3c. 100′ Lunge

4. 50 Weighted Situps

]]> http://www.crossfitmontgomery.net/2010/03/21/2010-03-22-ugs/feed/ 0 2010-03-15 UGS http://www.crossfitmontgomery.net/2010/03/14/2010-03-15-ugs/ http://www.crossfitmontgomery.net/2010/03/14/2010-03-15-ugs/#comments Sun, 14 Mar 2010 23:00:15 +0000 41Fitness http://41fitness.com/?p=1889 Five Rounds
1. 5 Zercher Squats

Four Rounds
2a. 10 Suitcase Deadlift
2b. 15 KB Swings

Three Rounds
3a. 10 Hip Extensions
3b. 10 Knees to Elbows
3c. 100′ Lunge

4. 50 Weighted Situps

]]> http://www.crossfitmontgomery.net/2010/03/14/2010-03-15-ugs/feed/ 0 2010-03-08 UGS http://www.crossfitmontgomery.net/2010/03/07/2010-03-08-ugs/ http://www.crossfitmontgomery.net/2010/03/07/2010-03-08-ugs/#comments Mon, 08 Mar 2010 02:00:05 +0000 41Fitness http://41fitness.com/?p=1799 Four Rounds
1a. 10 Double KB Front Squat
1b. Suicide Run

Four Rounds
2a. 5 (Tire Flips + 5 Tire Jumps)

Three Rounds
3a. 100′ Heavy Tire Drag

Four Rounds
4a. 10 Tread Chops
4b. 10 Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/03/07/2010-03-08-ugs/feed/ 0 2010-02-16 Strength WOD http://www.crossfitmontgomery.net/2010/02/15/2010-02-16-strength-wod/ http://www.crossfitmontgomery.net/2010/02/15/2010-02-16-strength-wod/#comments Tue, 16 Feb 2010 00:00:53 +0000 41Fitness http://41fitness.com/?p=1621 Upper Body Max Effort
1. 3RM Push Presses
2. 5 x 6 Barbell Rows
3. 5 x 6 Reps KB Alternating Presses
4. 3 x 12 Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/02/15/2010-02-16-strength-wod/feed/ 1 2010-02-05 UGS http://www.crossfitmontgomery.net/2010/02/04/2010-02-05-ugs/ http://www.crossfitmontgomery.net/2010/02/04/2010-02-05-ugs/#comments Fri, 05 Feb 2010 00:00:06 +0000 41Fitness http://41fitness.com/?p=1474 5 Rounds
1a. 5 Deadlift
1b. 200′ Tire Drag

5 Rounds
2a. 3-5 Handstand Pushups
2b.  1 Rope Climb

3 Rounds
3a. 5 Tire Flip + 5 Tire Jumps
3b. Max Tactical Pushups

3 Rounds
4. 12 Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/02/04/2010-02-05-ugs/feed/ 0 2010-01-25 UGS http://www.crossfitmontgomery.net/2010/01/25/2010-01-25-ugs-2/ http://www.crossfitmontgomery.net/2010/01/25/2010-01-25-ugs-2/#comments Mon, 25 Jan 2010 12:20:08 +0000 41Fitness http://41fitness.com/?p=1440 Five Rounds
1a. 10 Double KB Front Squats
1b. 1 Suicide Run

Four Rounds
2a. 5 Tire Flips
2b. 25 Tire Jumps

Three Rounds
3a. 200′ Tire Drag
3b. Max Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/01/25/2010-01-25-ugs-2/feed/ 0