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
Oct232014

Friday

Athletes, next week will be the last week we are having the 6:15am class and the 11:45am class. October 31 will be the last official day for each class. We hope to bring both classes back in the future.

Conditioning

7 minute AMRAP of:

6 HSPU
8 KB Swings 70/53#
12 SDHP 70/53#

REST 2 minutes

3 minute AMRAP of:

Back Squats 185/125#

REST 2 minutes

7 minute AMRAP of:

6 HSPU
8 KB Swings 70/53#
12 SDHP 70/53#

Wednesday
Oct222014

Thursday

Conditioning

4x400m run with 1:30 rest between

Then

5x200m run with 1:00 rest between

Midline/posterior chain

2 rounds not for time of:

35 weighted crunches
25 weighted situps
15 weighted knees above belly button
25 Supermans
35 Banded good mornings

Tuesday
Oct212014

Wednesday 

Oly

10 minutes to find a heavy 1RM Power Clean for the day

Strength

3x3 Deadlift - heaviest possible

Conditioning

5 rounds of:

Within 2 minutes complete the following:

12 Hang Power Cleans 115/75#
10 Front Squats 115/75#
8 Push Jerks 115/75#

*With the remainder of the time complete max reps burpee box jump overs. After the two minute cap, move straight into the next round.
*Your score is the total number of burpee box jump overs

Monday
Oct202014

Tuesday

3 rounds for time of:

1 mile run
30 Wall Ball 20/14
(11ft/10ft targets)

Sunday
Oct192014

Monday 

Strength

Find 1RM of: Snatch grip behind the head push press

Then

3x8 Back Squats

Conditioning

"Helen"

3 rounds for time of:

400m run
21 KB Swings
12 Pull-ups

Thursday
Oct162014

Friday

WE WILL BE CLOSED THIS SATURDAY. JOIN US SATURDAY MORNING AT 9AM AT PIKE ROAD CROSSFIT FOR THE 2014 B4B EVENT!

STRENGTH

3X6 FRONT SQUATS (HEAVIEST POSSIBLE)

*AFTER EVERY SET COMPLETE 5 MAX DISTANCE BROAD JUMPS AND MAX EFFORT UNBROKEN DOUBLE UNDERS (1 REDO EVERY SET IF UNDER 30 REPS)

REST 90 SECONDS AFTER JUMP ROPE

CONDITIONING

8 minute time cap

15 Snatches at 95 lbs/65lbs
15 Toes to Bar
12 Snatches at 95 lbs/65lbs
12 Toes to Bar
9 Snatches at 95 lbs/65lbs
9 Toes to Bar
6 Snatches at 95 lbs/65lbs
6 Toes to Bar
3 Snatches at 95 lbs/65lbs
3 Toes to Bar
6 Snatches at 95 lbs/65lbs
6 Toes to Bar
9 Snatches at 95 lbs/65lbs
9 Toes to Bar
12 Snatches at 95 lbs/65lbs
12 Toes to Bar
15 Snatches at 95 lbs/65lbs
15 Toes to Bar
12 Snatches at 95 lbs/65lbs
12 Toes to Bar
...and so on

Wednesday
Oct152014

Thursday

3 rounds not for time of:

400m run
500m row

Then

8 rounds of:

15 calorie row
10 Pull-ups (no butterfly)