Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps
Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster
Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide
50 Weighted Situps
Categories
Month: October 2010
Greetings on 10-10-10! Join us at 5 p.m. this evening to decorate The Boneyard for Halloween! Afterward, we are meeting at the newly opened Zoe’s Kitchen on Zelda Rd. for dinner.
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].
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.
For Time:
– 1000m Row
– 1 mile Run
Categories
2010-10-08 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
Three Rounds for Time:
– 20 Power Cleans (135#/95#)
– 20 Pullups
Categories
2010-10-06 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
Tabata Circuit
– Pushups (8 x 20/10)
– Squat Thrusts (8 x 20/10)
– Situps (8 x 20/10)
– Air Squats (8 x 20/10)
“Jack”
AMRAP – 20 Minute:
– 10 Push Presses (115#/75#)
– 10 KB Swings (24kg/16kg)
– 10 Box Jump (24″/20″)
“Jackie”
For Time:
– 1000m Row
– 50 Thrusters
– 30 Pullups