Day: April 21, 2011

Categories
Community Events Workouts

2011-04-23 Open Gym, Seminar, Foundations, Team WOD

Saturday Schedule

9:00 – 10:00 a.m. & 10:30 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. We’re having a Team WOD at 10:30 a.m. following the seminar (see below).

10:00 – 10:30 a.m.
5th PT & Wellness Seminar
Lane Blondheim of Active Health and Rehab will be discussing shoulders. The seminars are free and open to the public. Invite/bring family and friends.

10:00 a.m. – Noon
Foundations

10:30
Team WOD

Categories
CrossFit Workouts

2011-04-22 Open WOD 11.5

CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts for week five of the Open. Cost for Non-Members: $10 (our normal drop-in fee)

CrossFit Games Open 11.5
Open 11.5 Description

Complete as many rounds and reps as possible in 20 minutes of:

  • 5 Power cleans
  • 10 Toes to bar
  • 15 Wall balls

The power clean loads are as follows:

  • Men and Masters Men: 145#
  • Women and Masters Women: 100#

The weights and target for the wall ball are as follows:

  • Men and Masters Men: 20#, 10 ft.
  • Women and Masters Women: 14#, 9 ft.

Visit our CrossFit Games page for more information on the 2011 CrossFit Games.