Deadlift
1RM
Five Rounds:
– 10 KB Swings (24kg/16kg)
– 10 Power Clean (95#/65#)
– 10 Box Jumps (24″/20″)
Month: March 2011
“Three’s Company”
We are taking a group to “Three’s Company” (hosted by CrossFit Dahlonega) on Saturday, March 19. This is the second event in the Garage Games 2011 Series. The Boneyard will be open as usual Friday and Saturday, March 18 & 19.
Saturday Schedule
9:00 a.m. – Noon
Members: 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.
Press
3-3-3-3-3 Reps
Finisher
Row 2k
CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts on Thursday, March 17 for week one of the Open. The Open WOD for this week is provided below and will be our WOD for 2011-03-17. Visit our CrossFit Games page for more information on the 2011 CrossFit Games and registering as an athlete.
CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
– 30 Double-Unders
– 15 Power Snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Categories
2011-03-15 WOD
Four Rounds
1a. 150′ KB Farmer Walks
1b. 8 Weighted Pullups
Four Rounds
2a. 8 Ring Pushups
2b. 8 Ring Rows
Three Rounds
3a. 8 KB Cleans (each)
3b. 8 KB Front Squats
3c. 8 KB Presses
Three Round
4a. 24 Sledge Strikes
4b. 8 GHD Situps
Back Squat
– 3 Rep Max
AMRAP – 10 Minutes
– 5 Handstand Pushups
– 10 Toes To Bar
– 15 KB Swings
Categories
2011-03-13 Rest Day
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
2011-03-12 Open Gym & Foundations
Saturday Schedule
9:00 a.m. – Noon
Members: 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.
10:00 a.m. – Noon
Foundations