Five Rounds
1a. 10 Sandbag Squats
1b. Suicide Run
Four Rounds
2a. 10 KB Lunges
2b. 20 Box Jumps
Three Rounds
3a. 25 Hip Extensions
3b. 15 Knees to Elbows
Categories
Month: October 2010
Categories
2010-10-17 Rest Day
Reminder: Register for “Amazing Grace” at barbellsforboobs.com and let us know when you’ve done so. When registering, choose the first CrossFit Montgomery in the affiliate drop-down box. Visit our “Amazing Grace” page for important information.
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.
Our Announcements page is updated on Sunday. We also provide updates via email and on Facebook and Twitter throughout the week. If you want to receive these announcements and other updates, please email us at [email protected].
Categories
2010-10-16 Open Gym
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.
“Barbara”
Five Roundsfor Time:
– 20 Pull-ups
– 30 Push-ups
– 40 Sit-ups
– 50 Squats
Rest precisely three minutes between each round.
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2010-10-15 UGS
Ten Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups
Four Rounds
2a. 10 Ring Dips
2b. 10 KB Row
2c. 10 KB Press
Three Rounds
3a. 20 GHD Situps
3b. 200′ Farmers Walk
“Karen”
For Time:
– 150 Wall Ball
Categories
2010-10-13 UGS
Four Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs
Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups
Three Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes
Three Rounds
4a. 200′ Tire Drag
4b. 20 KB Swings
Overhead Squat
– 5 x 5 Reps
Run Repeats – 1/1 (Work/Rest)
– 200m
– 400m
– 600m
– 400m
– 200m
Five Rounds for Time:
– 10 Goblet Squats
– 20 Mountain Climbers
– 30 Kettlebell Swings
For Time:
– 50 Double Unders
– 25 Ring Dips
– 40 Double Unders
– 20 Ring Dips
– 30 Double Unders
– 15 Ring Dips
– 20 Double Unders
– 10 Ring Dips
– 10 Double Unders
– 5 Ring Dips