Categories
Events Rest Day

2010-08-22 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 from 10:00 a.m.-noon. 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.

– Save the date! CrossFit Montgomery is lifting barbells for boobs for the 2nd Annual Amazing Grace Fundraiser on Saturday, October 30, 2010 from 10:00 a.m.-noon. Amazing Grace is benefiting Mammograms in Action. More information coming soon…

Categories
Events Workouts

2010-08-21 Open Gym

Saturday Instruction:  Running 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
Underground Strength Workouts

2010-08-20 UGS

Three Rounds
1a. 50′ Rope Pull
1b. 50′ Tire Drag
1c. 50′ Alligator Pushups

Three Rounds
2a. 5 Sandbag Shoulders
2b. Suicide Run
2c. 20 Sledge Strikes

Three Rounds
3a. 20 KB Swings
3b. 15 Twister Situps
3c. 10 KB Figure 8’s

Categories
Strength Workouts

2010-08-20 Strength

Strength – Olympic Lifts
1. 10 x 2 Clean Drill
2. 3 x 5 Overhead Squat
3. 3 x 5 Snatch High Pull
4. 3 x 10 Back Squat

Categories
CrossFit Workouts

2010-08-19 CrossFit

Five Rounds for Time:
– 5 Front Squat
– 10 Burpee

Categories
Underground Strength Workouts

2010-08-18 UGS

Four Rounds
1a. 10 Tire Flips
1b. Max Tactical Pushups

Three Rounds
2a. Leg Blaster
2b. 10 Double KB Clean and Presses

Three Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Backward Tire Drag

Categories
Strength Workouts

2010-08-18 Strength

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

Categories
CrossFit Workouts

2010-08-18 CrossFit

“Annie”

For Time (50-40-30-20-10):
– Double Unders
– Situps

Categories
CrossFit Workouts

2010-08-17 CrossFit

Deadlift
– 5 Sets

Run Repeats
– 6 x 400m

Categories
Underground Strength Workouts

2010-08-16 UGS

Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups

Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops

Three Rounds
3a. 200′ Tire Drag

Three Rounds
4a. 100′ Farmer Walks
4b. 20 Sledge Strikes