Contact us

 Travis Dean Hardy-Owner

travis.crossfit2l2q@gmail.com

(334) 625-9124

825 Lagoon Business Loop

Montgomery, AL. 36117

 

 

 


 

 

2L2Q & Reebok CF Retail 

***Discounts Available***

 


  
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

 

 

 

 

 

Find us on Facebook

Follow us on Twitter

Instagram

Meal of the day

Search
Sunday
Sep212014

Monday

Conditioning

“Open Workout 14.1″

10 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

Friday
Sep192014

Saturday

Thursday
Sep182014

Friday

At 0:00

9-6-3 of:

Squat Cleans 115/75
Handstand push-ups
Lateral burpees over the bar

At 12:00

3 rounds for time:

30 Box Jumps 20"/14"
15 Hang power snatch 75/55
250m row

At 32:00

4 rounds for time:

24 Shoulder touches
20 Wall ball
15 Knees to elbows
10 Shoulder to overhead 135/85


Wednesday
Sep172014

Thursday

"Partner WOD"

800m run

(Split anyway)

50 burpee box jumps
100 double unders
50 burpee box jumps

800m run

Tuesday
Sep162014

Wednesday 

Strength/Skill

1a) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 1:30

1b) 3X8 Clean Grip Behind the Neck Push Press – heaviest possible, rest 1:30

Conditioning

Tabata Intervals of (8 rounds – :20 work/:10 rest):

1) KB Swings 24/16kg

2) Air Squats

3) Ab-Mat Situps

*Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each.

Monday
Sep152014

Tuesday

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans + 1 Jerk (full) – three sets to work to a 5rm (see note for explanation of +1)

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3XME UB Strict Pull-ups rest 1:30

Conditioning

12 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

*Score is total reps of Burpees.

Sunday
Sep142014

Monday

BBG

5X1 EMOM of: Snatch (just above knee) – work to a heavy but perfect single for the day (preferably no misses)

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1)

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X60 second Plank Hold – heaviest possible, rest 90 sec.

Conditioning

For time:

Run 1200m
30 TTB
Run 800m
25 TTB
Run 400m
20 TTB