Five Rounds
1a. 8 Zercher Squats
1b. 8 30″ Box Jumps
Three Rounds
2a. 8 KB Step Ups (each)
2b. 16 Double KB Cleans
Three Rounds
3a. 16 Hip Extensions
3b. 16 Twisted Situps
Categories
Month: March 2011
Categories
2011-03-08 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
Categories
2011-03-06 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
2011-03-05 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
Categories
2011-03-03 WOD
Five Rounds
1a. 6 Double KB Presses
Four Rounds
2a. 6 KB Bench Press
2b. 6 Double KB Rows
AMRAP 5
3. Max Pushups
AMRAP 5
4. Max KB Snatches
For Time:
– 15 Front Squat (135#/95#)
– 15 Pullups
– 21 Front Squat (95#/65#)
– 21 Pullups
– 36 Front Squat (65#/45#)
– 36 Pullups