Press
1-1-1-1-1 Reps
For Time:
– 100 Burpees (For Tina)
Month: June 2011
Categories
2011-06-30 WOD
Skill
Kipping Pullup Practice
Four Rounds
1a. 3 Skin the Cats
Four Rounds
2a. 10 Hollow Rocks
2b. 5 Bridge Ups
Two Rounds
3a. Plank Hold Progressions
Skin the Cat
Hollow Rock
Hollow Body
Bridge Up
Four Rounds:
– 50 Air Squats
– 400m Run
Categories
2011-06-28 WOD
Video: Bean, Katechis, and David meet “Pedro” – Ground-to-Overhead Ladder
at Rumble By The River ’11. Way to go, guys! You are “ultimate machines!”
Four Rounds
1a. 5 Hang Power Cleans
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar
VIDEO: CrossFit Montgomery’s Coach David and Team “Co-Shir” – Cody & Steve
do “McGhee” at Rumble By The River hosted by CrossFit Inception
“McGhee” – 30 Minute AMRAP: 5 Deadlifts, 13 Flash Pushups, 9 Box Jumps
Buy In: 10 Handstand Pushups
Five Rounds:
– 5 Deadlifts (1.5 x bodyweight)
– 30 Double Unders
Beyond the Whiteboard
Look for the icon in the right column.
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 41Fitness@gmail.com.
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.
FREE 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.
Weighted Pullup
2-2-2-2-2-2-2 Reps
OTM for 10 Minutes
– 20 KB Swings
For Time:
– 1 Mile Run
– 3 Minute Rest
– 1 Mile Run