Front Squat
– 5 x 3
Run Repeats
– 3 x 800m (75 Seconds Rest)
Month: September 2010
Categories
2010-09-20 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
2010-09-19 Rest Day
Our Announcements page is updated on Sundays. We email other updates to those on our mailing list. If you want to receive these updates, please email us at [email protected]. We also provide updates on Facebook and Twitter @CrossFitMGM throughout the week.
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.
Free Fall Saturday
Join us at 10:00 a.m. for a free tour and workout and encourage family and friends to come. Be sure to bring a sweat rag and water bottle.
Fight Gone Bad Practice
There is one more week until Fight Gone Bad 5. Join us at 9:00, 10:00, or 11:00 a.m. so you can familiarize yourselves with the workout. If you know people planning to attend our fundraiser that aren’t members of CrossFit Montgomery, please let me know and invite them to join us.
(Saturday is CrossFit Montgomery member Chris Kay’s birthday!)
Jerk
– 5 x 3
For Time:
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
Olympic Strength
1. 10 x 2 Clean Drill
2. 5 x 3 Overhead Squat
3. 5 x 3 Snatch High Pull
4. 3 x 10 Back Squat
Categories
2010-09-17 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
For Time:
– 100 Burpees
Olympic Strength
1. 5 x 5 Jerk
2. 5 x 1 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps
Categories
2010-09-15 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