CrossFit Montgomery » Rope Climb http://www.crossfitmontgomery.net CrossFit Training in Montgomery, Alabama. Functional Fitness for Everyone Fri, 03 Sep 2010 00:00:19 +0000 en hourly 1 http://wordpress.org/?v=3.0 2010-09-02 CrossFit http://www.crossfitmontgomery.net/2010/09/01/2010-09-02-crossfit/ http://www.crossfitmontgomery.net/2010/09/01/2010-09-02-crossfit/#comments Wed, 01 Sep 2010 23:00:22 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3767 Three Rounds for Time:
- 5 Rope Climbs
- 21 Ring Dips
- 50 Squats

]]> http://www.crossfitmontgomery.net/2010/09/01/2010-09-02-crossfit/feed/ 1 2010-08-23 UGS http://www.crossfitmontgomery.net/2010/08/22/2010-08-23-ugs/ http://www.crossfitmontgomery.net/2010/08/22/2010-08-23-ugs/#comments Sun, 22 Aug 2010 23:00:25 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3723 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’s Walk
4b. 20 Sledge Strikes

]]> http://www.crossfitmontgomery.net/2010/08/22/2010-08-23-ugs/feed/ 0 2010-08-16 UGS http://www.crossfitmontgomery.net/2010/08/15/2010-08-16-ugs/ http://www.crossfitmontgomery.net/2010/08/15/2010-08-16-ugs/#comments Mon, 16 Aug 2010 02:10:51 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3667 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

]]> http://www.crossfitmontgomery.net/2010/08/15/2010-08-16-ugs/feed/ 0 2010-08-06 UGS http://www.crossfitmontgomery.net/2010/08/05/2010-08-06-ugs/ http://www.crossfitmontgomery.net/2010/08/05/2010-08-06-ugs/#comments Thu, 05 Aug 2010 23:00:22 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3550 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/2010/08/05/2010-08-06-ugs/feed/ 0 2010-07-30 CrossFit http://www.crossfitmontgomery.net/2010/07/29/2010-07-30-crossfit/ http://www.crossfitmontgomery.net/2010/07/29/2010-07-30-crossfit/#comments Thu, 29 Jul 2010 23:00:29 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3487 Part A. Three Rounds – 7 Minute Limit:
- 30 Push-ups, release hands from floor at the bottom
- 12 Mountain Climber
- 21 Overhead Squat (95#/65#)
- 12 Mountain Climber

Rest 30 seconds.

Part B. Three Rounds – 7 Minute Limit:
- 30 Toes to bar
- 21 Ground to Overhead (95#/65#)

Rest 30 seconds.

Part C. Three Rounds – 12 Minute Limit:
- 5 GI Janes
- 3 Rope Climb

]]> http://www.crossfitmontgomery.net/2010/07/29/2010-07-30-crossfit/feed/ 2 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