Categories
CrossFit Workouts

2010-09-01 CrossFit

Deck of Cards
Hearts – KB Press
Diamonds – KB Tactical Lunge
Spades – Squat Thrust
Clubs – KB Row
Joker – Suicide Run

Categories
Strength Workouts

2010-09-01 Strength

Olympic
1. 5 x 3 Jerk
2. 5 x 3 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps

Categories
Underground Strength Workouts

2010-09-01 UGS

Starting Strength B Day
1. 3 x 5 Deadlift or Power Clean
2. 3 x Max Pullup
3. 3 x 10 GHD Situp/Weighted Situp

Three Rounds
4a. 10 Snatch and Press
4b. 15 KB Row
4c. Max Ring Dips

Categories
CrossFit Workouts

2010-08-31 CrossFit

Overhead Squat
– 5 x 3 Reps

For Reps:
– Air Squats (1 minute)
– KB Swings (2 minutes)
– Rower (3 minutes)
– KB Swings (2 minutes)
– Air Squats (1 minute)

Categories
Underground Strength Workouts

2010-08-30 UGS

Starting Strength A Day
1. 3 x 5 Back Squat
2. 3 x 5 Press
3. 3 x 10 Hip Extension or KB Swing

Three Rounds
4a. 10 Clean, Catch, Squat
4b. Max Pushups
4c. 200′ Farmer’s Walk

Categories
CrossFit Workouts

2010-08-30 CrossFit

Five Rounds
30, 25, 20, 15, 10 Reps:
– Burpees
– Box Jumps (24″/20″)
– Toes to Bar

Categories
Strength Workouts

2010-08-30 Strength

Olympic
1. 1RM Power Snatch
2. 1RM Power Clean
3. 5 x 3 Deadlift

Categories
Rest Day

2010-08-29 Rest Day

Weekly Announcements

– We are hosting Free Fall Saturdays every Saturday in September at 10:00 a.m. Join us for a free tour and workout and encourage family and friends to come.

– CrossFit Montgomery is in the fight! Join us for Fight Gone Bad 5 on Saturday, September 25, 2010 at 10:00 a.m. Fight Gone Bad 5 is benefiting LIVESTRONG, the Wounded Warrior Project, and the CrossFit Foundation. We encourage you to attend and help us raise money for these great causes! Visit our Fight Gone Bad 5 page for more information.

– CrossFit Montgomery is lifting barbells for boobs for the 2nd Annual “Amazing Grace” Fundraiser on Saturday, October 30, 2010 at 10:00 a.m. Amazing Grace is benefiting Mammograms in Action. We encourage you to attend and help us raise money for this great cause! Visit our Amazing Grace page for more information.

Categories
Events Workouts

2010-08-28 Open Gym

Saturday Instruction:  Mobility Drills at 9:00 and 10:00 a.m.

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.

Categories
CrossFit Workouts

2010-08-27 CrossFit

“Nate”
AMRAP – 20 Minutes:
– 2 Muscle Ups
– 4 Handstand Pushups
– 8 KB Swings (32kg/24kg)