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
“Fight Gone Bad!”
Three Rounds For Reps:
– Wall Ball, 1 minute (20#/14#)
– Sumo Deadlift High Pull, 1 minute (75#/55#)
– Box Jump, 1 minute (20″/16″)
– Push Press, 1 minute (75#/55#)
– Row, 1 minute (Calories)
– Rest, 1 minute
Upper Body Max Effort
1. 5RM Pullup
2. 5 x 3 Ring Dip
3. 4 x 15 KB Row
“Joshie”
Three rounds for time:
– 24kg KB Snatch, right arm (21/15/9)
– L Pull-ups (21/15/9)
– 21kg KB Snatch, left arm (21/15/9)
– L Pull-ups (21/15/9)
Lower Body Max Effort
1. 3RM Front Squat
2. 3 x 5 Step Up
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises
Five Rounds
1a. 5 Zercher Squat
Four Rounds
2a. 15 Suitcase Deadlift
2b. 10 Renegade Row
Four Rounds
3a. 10 Front Squat
3b. Max Tactical Pushups
Three Rounds
4a. 200′ Farmers Walk
4b. 20 Tread Chops
Five Rounds For Time:
– 15 Thruster (135#/95#/65#)
– 400m Run
Sundays are rest days at CrossFit Montgomery.
23:1 … The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.
Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.
Weekly announcements are posted on Sunday. We email these announcements to those on our mailing list. If you want to receive these announcements and other updates, please email us at [email protected]. We also provide updates on Facebook and Twitter throughout the week.
Weekly Announcements
– We completed the affiliation process with CrossFit Inc. last week and changed our name from 41Fitness to CrossFit Montgomery. We are excited about joining the CrossFit community of 1,700+ affliates worldwide and look forward to spreading the CrossFit movement. We are celebrating by doing CrossFit Inc., A.K.A “CrossFit HQ” WODs posted on CrossFit.com.
– CrossFit Montgomery (CFMGM) will be taking a group to the Faction Games 2010 August 7-8. David, Jennie, and Cody are registered to compete. We are reserving our hotel rooms this week. Let us know if you are interested in competing or being a spectator. Beginners are welcomed to compete! The Boneyard will be closed that weekend, which includes Friday evening classes and Saturday’s open gym, and Monday morning classes. We will have WODs posted on our Web site on these days. The WODs will be workouts that you can do at home.
– Congrats to Rich Froning, Jr. who is the 2nd Fittest Man on Earth and Michelle Kinney who is the 10th Fittest Woman on Earth! Rich and Michelle were the top male and female winners of the South East Regional Qualifier. They displayed impressive athleticism and sportsmanship this weekend at the 2010 CrossFit Games! Articles and archived videos are available at the 2010 CrossFit Games Web site.
The 2010 CrossFit Games are here! For the first time the Games will be televised via the Internet.
Links of Interest:
– What are the CrossFit Games?
– The Revolution Will Now be Televised
– Tentative Event Schedule
The CrossFit Games give us an excuse to gather and socialize outside of The Boneyard. Join us for two CrossFit Games parties: Saturday 6 p.m. – until and Sunday 2 – 6 p.m. Come to one or both!
The parties are at member Kelly’s house. She lives near Montgomery Academy (main campus) off Vaughn Road. David and Jennie are supplying the food. It’s BYOD (bring your own drink…soda, beer, whatever).
RSVP to Jennie or David in person or via email and we’ll give you directions.
Saturday Instruction: The Kettlebell Snatch
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.