Categories
CrossFit Workouts

2011-05-11 WOD

Tabata Circuit
Three Rounds:
– KB Swing (2 x 20/10)
– Situp (3 x 20/10)
– Double Under (4 x 20/10)
– Rest 30 Seconds

Categories
Underground Strength Workouts

2011-05-10 WOD

AMRAP – 7 Minutes
– 7 SDHP
– 7 Mountain Climbers
– 7 Pushups

Three Rounds
2a. 2 Push Press
2b. 5 Front Squat

Three Rounds
3a. 7 KB Rows
3b. 7 Pullups
3c. 7 KB Rows
3d. 7 Pullups

Categories
CrossFit Workouts

2011-05-09 WOD

Deadlift
2-2-2-2-2-2

Four Rounds
– 30 seconds of Burpees
– 30 seconds of Box Jumps
– 60 seconds of Rest

Mobility WOD

Beyond the Whiteboard

Categories
Rest Day

2011-05-08 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
Community CrossFit Events Foundations Workouts

2011-05-07 Open Gym, Foundations, Free Saturday

Saturday Schedule
Note:  Operating hours for Saturdays are now 8:00 – 11:00 a.m.

8:00  – 10:00 a.m.
FOUNDATIONS
A new Foundations class starts Week 1. It’s not too late to join the new class! Just show up at 8 a.m. with comfy workout clothes and shoes, and a water bottle.

8:00 – 11:00 a.m.
OPEN GYM
Current Members 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.
SPRING SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. If you plan to work out, be sure to wear comfortable clothes and shoes and bring your water bottle. You’ll be moving around and breaking a sweat.

Categories
CrossFit Workouts

2011-05-06 WOD

Annie
50-40-30-20-10:
– Double Unders
– Situps

Mobility WOD

Beyond the Whiteboard

Categories
Underground Strength Workouts

2011-05-05 WOD

AMRAP – 20 Minute
– 5 Deadlift
– 5 Pullups
– 5 Handstand Pushups
– 10 KB Swings
– 10 Overhead Lunges
– 10 Slam Balls

Categories
CrossFit Workouts

2011-05-04 WOD

In honor of the SEAL community we will be doing a Hero WOD to honor one of their fallen, Navy Lieutenant Michael Murphy.

“Murph”

For time:
– 1 mile Run
– 100 Pull-ups
– 200 Push-ups
– 300 Squats
– 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Categories
Underground Strength Workouts

2011-05-03 WOD

Four Rounds
1a. 6 Skin the Cat

Four Rounds
2a. 6 Hang Power Cleans
2b. 6 High Box Jumps

Four Rounds
3a. 6 Clean and Press (right)
3b. 6 Clean and Press (left)
3c. 150′ Farmers Walk

Skin the Cat

Details at GymnasticsWOD

Categories
CrossFit Workouts

2011-05-02 WOD

Five Rounds:
– 5 Back Squats (225#/155#)
– 200m Sprint

Mobility WOD

Beyond the Whiteboard