Contact us

 Travis Dean Hardy-Owner

travis.crossfit2l2q@gmail.com

(334) 625-9124

825 Lagoon Business Loop

Montgomery, AL. 36117

 

 

 


 

 

 


  
Our programming comes completely from the The Outlaw Way. We feel it is the best way possible to become a better CrossFit athlete. We are incrediblely thankful for it everyday.

 

 

Mobility WOD

 

 

 

 

 

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Meal of the day

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Thursday
Dec182014

Friday 


1. 21-15-9
Dead Lifts, 275/185
Box Jumps, 30/24

2. Skills
6×2 Pausing “Rock Bottom” Front Squats, 95/65 – hold each rep for :30 seconds

Thursday
Dec182014

Thursday

4x400m row

In between intervals complete 30 reverse sit-ups with med ball

Tuesday
Dec162014

Wednesday 


1. Conditioning
100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy

2. Snatch Technique
EMOMx12
Odd: Power Snatch + Snatch Balance
Even: 3-Position Snatch (3 squat snatches – 1 from the pockets, 1 from the knees, 1 from the floor)

3. Dead Lift
work up to a heavy set of 5.

Tuesday
Dec162014

Tuesday 


1. Conditioning
“Double Time”
Teams of 2, with a running clock. 1 Athlete works at a time.
AMRAP 2: Squat Cleans (135/95)
AMRAP 2: Push Jerks (135/95)
AMRAP 3: Squat Cleans (135/95)
AMRAP 3: Push Jerks (135/95)
AMRAP 4: Squat Cleans (135/95)
AMRAP 4: Push Jerks (135/95)

2. Skills
EMOMx7: 5 Sotts Press

Monday
Dec152014

Monday 


1. Conditioning
“The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

2. Snatch
EMOMx7: 1 Rep at 90%

3. Squat
3×5 Back Squat

Thursday
Dec112014

Friday 


1. Conditioning
AMRAP 10:
15 Wall Ball, 20/14
12 Box Jump, 24/20
9 CTB PU

2. Skills
EMOMx6:
3-position Snatch at 65-70-75-75-70-65%
position 1 – Pockets
position 2 – Above the knee
position 3 – Below the knee
Each minute complete 3 snatches (one from the pockets, one from above and one below the knees)

Wednesday
Dec102014

Thursday 

1000m row
100 Abmat sit-ups
750m row
75 Abmat sit-ups
500m row
50 Abmat sit-ups
250m row
25 Abmat sit-ups

Use the remainder of class time to establish a 1RM Bench Press