CrossFit Montgomery » Rope Climb 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 2010-07-28 UGS http://www.crossfitmontgomery.net/2010/07/27/2010-07-28-ugs/ http://www.crossfitmontgomery.net/2010/07/27/2010-07-28-ugs/#comments Tue, 27 Jul 2010 23:00:58 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3503 Five Rounds
1a. 3 Standing Press

Four Rounds
2a. Leg Blaster
2b. 1-3 Rope Climb

Three Rounds
3a. 100′ Tire Drag
3b. 50′ Tire Press
3c. 50′ Tire Row

Five Rounds
4a. 10 GHD Situps

*Leg Blaster = 20 Air Squats, 10 Lunges (each leg), 10 Jumping Lunges (each leg), 10 Jumping Squats
Courtesy of Rob Shaul @ mountainathlete.com

]]> http://www.crossfitmontgomery.net/2010/07/27/2010-07-28-ugs/feed/ 0 2010-07-14 UGS http://www.crossfitmontgomery.net/2010/07/13/2010-07-14-ugs/ http://www.crossfitmontgomery.net/2010/07/13/2010-07-14-ugs/#comments Tue, 13 Jul 2010 23:00:33 +0000 41Fitness http://crossfitmontgomery.net/?p=3179 Five Rounds
1a. 3 Standing Press

Four Rounds
2a. Leg Blaster
2b. 1-3 Rope Climb

Three Rounds
3a. 100′ Tire Drag
3b. 50′ Tire Press
3c. 50′ Tire Row

Five Rounds
4a. 10 GHD Situps

*Leg Blaster = 20 Air Squats, 10 Lunges (each leg), 10 Jumping Lunges (each leg), 10 Jumping Squats
Courtesy of Rob Shaul @ mountainathlete.com

]]> http://www.crossfitmontgomery.net/2010/07/13/2010-07-14-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 2010-06-25 UGS http://www.crossfitmontgomery.net/2010/06/24/2010-06-24-ugs/ http://www.crossfitmontgomery.net/2010/06/24/2010-06-24-ugs/#comments Thu, 24 Jun 2010 23:01:46 +0000 41Fitness http://41fitness.com/?p=2543 4 Rounds
1a. 1-3 Rope Climbs
1b. Suicide Run

4 Rounds
2a. 15 Ring Pushups
2b. Max Ring Rows

4 Rounds
3a. 10 KB Goblet Lunges
3b. 10 KB Snatch & Press

]]> http://www.crossfitmontgomery.net/2010/06/24/2010-06-24-ugs/feed/ 0 2010-06-18 UGS http://www.crossfitmontgomery.net/2010/06/17/2010-06-18-ugs/ http://www.crossfitmontgomery.net/2010/06/17/2010-06-18-ugs/#comments Fri, 18 Jun 2010 02:01:54 +0000 41Fitness http://41fitness.com/?p=2505 4 Rounds
1a. 1-3 Rope Climbs
1b. Suicide Run

4 Rounds
2a. 15 Ring Pushups
2b. Max Ring Rows

4 Rounds
3a. 10 KB Goblet Lunges
3b. 10 KB Snatch & Press

]]> http://www.crossfitmontgomery.net/2010/06/17/2010-06-18-ugs/feed/ 0 2010-06-17 CrossFit http://www.crossfitmontgomery.net/2010/06/16/2010-06-17-wod/ http://www.crossfitmontgomery.net/2010/06/16/2010-06-17-wod/#comments Thu, 17 Jun 2010 02:01:42 +0000 41Fitness http://41fitness.com/?p=2502 - Rope Climbs (5/4/3/2/1)
- KB Swings (50/40/30/20/10)
- Pushups (50/40/30/20/10)
- Double Unders (50/40/30/20/10)

]]> http://www.crossfitmontgomery.net/2010/06/16/2010-06-17-wod/feed/ 8 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 2010-06-02 UGS http://www.crossfitmontgomery.net/2010/06/01/2010-06-01-ugs/ http://www.crossfitmontgomery.net/2010/06/01/2010-06-01-ugs/#comments Wed, 02 Jun 2010 00:02:17 +0000 41Fitness http://41fitness.com/?p=2384 4 Rounds
1a. 3-5 Rope Climbs
1b. 5-8 Handstand Pushups

4 Rounds
2a. 10 Double Kettlebell Presses
2b. 10 Pullups

4 Rounds
3a. 50′ Alligator Pushups
3b. 10 KB Rows

100 Tread Chops

]]> http://www.crossfitmontgomery.net/2010/06/01/2010-06-01-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 2010-04-21 UGS http://www.crossfitmontgomery.net/2010/04/20/2010-04-21-ugs/ http://www.crossfitmontgomery.net/2010/04/20/2010-04-21-ugs/#comments Tue, 20 Apr 2010 23:00:00 +0000 41Fitness http://41fitness.com/?p=2164 4 Rounds
1a. 3-5 Rope Climbs
1b. 5-8 Handstand Pushups

4 Rounds
2a. 10 Double Kettlebell Presses
2b. 10 Pullups

4 Rounds
3a. 50′ Alligator Pushups
3b. 10 KB Rows

100 Tread Chops

]]> http://www.crossfitmontgomery.net/2010/04/20/2010-04-21-ugs/feed/ 0 2010-04-14 UGS http://www.crossfitmontgomery.net/2010/04/13/2010-04-14-ugs/ http://www.crossfitmontgomery.net/2010/04/13/2010-04-14-ugs/#comments Wed, 14 Apr 2010 00:00:42 +0000 41Fitness http://41fitness.com/?p=2099 4 Rounds
1a. 3-5 Rope Climbs
1b. 5-8 Handstand Pushups

4 Rounds
2a. 10 Double Kettlebell Presses
2b. 10 Pullups

4 Rounds
3a. 50′ Alligator Pushups
3b. 10 KB Rows

100 Tread Chops

]]> http://www.crossfitmontgomery.net/2010/04/13/2010-04-14-ugs/feed/ 0 2010-03-24 UGS http://www.crossfitmontgomery.net/2010/03/23/2010-03-24-ugs/ http://www.crossfitmontgomery.net/2010/03/23/2010-03-24-ugs/#comments Wed, 24 Mar 2010 00:00:51 +0000 41Fitness http://41fitness.com/?p=1941 Five Rounds
1a. 5 Floor Presses

Four Rounds
2a. 1-3 Rope Climb
2b. Max Ring Pushups

Four Rounds
3a. 5 KB Snatches
3b. Max Ring Dips

Three Rounds
4a. 5 KB Clean and Press

]]> http://www.crossfitmontgomery.net/2010/03/23/2010-03-24-ugs/feed/ 0 2010-03-18 Strength http://www.crossfitmontgomery.net/2010/03/17/2010-03-18-strength/ http://www.crossfitmontgomery.net/2010/03/17/2010-03-18-strength/#comments Wed, 17 Mar 2010 23:00:46 +0000 41Fitness http://41fitness.com/?p=1874 Upper Body Dynamic Effort
1. 8 x 3 Floor Presses @ 60%
2. 5 x 3 Rope Climbs
3. 5 x 5 Handstand Pushups
4. 5 x 10 GHD Situps

]]> http://www.crossfitmontgomery.net/2010/03/17/2010-03-18-strength/feed/ 1 2010-03-17 UGS http://www.crossfitmontgomery.net/2010/03/16/2010-03-17-ugs/ http://www.crossfitmontgomery.net/2010/03/16/2010-03-17-ugs/#comments Tue, 16 Mar 2010 23:00:41 +0000 41Fitness http://41fitness.com/?p=1891 Five Rounds
1a. 5 Floor Presses

Four Rounds
2a. 1-3 Rope Climb
2b. Max Ring Pushups

Four Rounds
3a. 5 KB Snatches
3b. Max Ring Dips

Three Rounds
4a. 5 KB Clean and Press

]]> http://www.crossfitmontgomery.net/2010/03/16/2010-03-17-ugs/feed/ 0 2010-03-10 UGS http://www.crossfitmontgomery.net/2010/03/09/2010-03-10-ugs/ http://www.crossfitmontgomery.net/2010/03/09/2010-03-10-ugs/#comments Wed, 10 Mar 2010 02:45:32 +0000 41Fitness http://41fitness.com/?p=1842 Five Rounds
1a. 1-3 Rope Climbs
1b. 3-5 Handstand Pushups

Four Rounds
2a. 5 Hang Cleans
2b. 10 Ring Dips

Three Rounds
3a. 6-10 Alternating Press
3b. 6-10 Double KB Rows

]]> http://www.crossfitmontgomery.net/2010/03/09/2010-03-10-ugs/feed/ 0