CrossFit Montgomery » Lunge

2010-09-06 CrossFit

41Fitness — Sun, 05 Sep 2010 23:00:12 +0000

Happy Labor Day!
Here’s one you can do at home or while on vacation…

Three Rounds for Time:
- 50 Squats
- 40 Situps
- 30 Pushups
- 20 Lunges (total)
- 10 Burpees

2010-09-01 CrossFit

41Fitness — Tue, 31 Aug 2010 23:00:24 +0000

Deck of Cards
Hearts – KB Press
Diamonds – KB Tactical Lunge
Spades – Squat Thrust
Clubs – KB Row
Joker – Suicide Run

2010-08-25 UGS

41Fitness — Tue, 24 Aug 2010 23:00:12 +0000

Four Rounds
1a. 10 Tire Flips
1b. Max Tactical Pushups

Three Rounds
2a. Leg Blaster
2b. 10 Double KB Clean and Presses

Three Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Backward Tire Drag

2010-08-18 UGS

41Fitness — Tue, 17 Aug 2010 23:00:59 +0000

Four Rounds
1a. 10 Tire Flips
1b. Max Tactical Pushups

Three Rounds
2a. Leg Blaster
2b. 10 Double KB Clean and Presses

Three Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Backward Tire Drag

2010-08-13 CrossFit

41Fitness — Thu, 12 Aug 2010 23:00:41 +0000

AMRAP – 20 Minutes
- 7 Back Squat (185#/135#)
- 10 Overhead Walking Lunge -Right (45#/30#)
- 7 Burpee
- 10 Overhead Walking Lunge -Left (45#/30#)

2010-08-09 UGS

41Fitness — Sun, 08 Aug 2010 23:00:50 +0000

Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps

Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster

Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide

50 Weighted Situps

2010-08-06 UGS

41Fitness — Thu, 05 Aug 2010 23:00:22 +0000

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

2010-08-02 UGS

41Fitness — Sun, 01 Aug 2010 23:00:24 +0000

Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps

Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster

Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide

50 Weighted Situps

2010-07-28 UGS

41Fitness — Tue, 27 Jul 2010 23:00:58 +0000

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

2010-07-21 UGS

41Fitness — Tue, 20 Jul 2010 23:00:14 +0000

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

2010-07-15 CrossFit

41Fitness — Wed, 14 Jul 2010 23:00:16 +0000

For Time:

- Walking Lunges 100′ (50′)
- (21/18/15/12/9/6) Pullups
- (21/18/15/12/9/6) Situps

2010-07-14 UGS

41Fitness — Tue, 13 Jul 2010 23:00:33 +0000

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

2010-07-09 Strength

41Fitness — Thu, 08 Jul 2010 23:00:42 +0000

Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Lunge
3. 5 x 10 Glute Ham Raise

2010-07-09 UGS

41Fitness — Thu, 08 Jul 2010 23:00:14 +0000

Five Rounds
1a. 10 Jumping Lunges
1b. 6 Hang Cleans

Five Rounds
2a. 10 Weighted Pushups or Ring Dips
2b. 10 Bentover Double KB Rows

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

50 Weighted Situps

2010-07-05 Strength

41Fitness — Sun, 04 Jul 2010 23:00:49 +0000

Lower Body Max Effort
1. 3RM Good Morning
2. 3 x 5 Lunge
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises

2010-06-28 UGS

41Fitness — Sun, 27 Jun 2010 23:00:50 +0000

5 Rounds
1a. 10 Jumping Lunges
1b. 6 Hang Cleans

5 Rounds
2a. 10 Weighted Pushups or Ring Dips
2b. 10 Bentover Double KB Row

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

50 Weighted Situps