Front Squat
1-1-1-1-1 Reps
Death by Burpees
Month: July 2011
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 weekly. 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].
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.
9:00 & 10:00 a.m.
Join us for a team/partner workout (members can do as individuals) at 9 and 10 a.m. in honor of 2011 CrossFit Games. The 2011 Reebok CrossFit Games are this weekend, July 29-31, at the Home Depot Center in Carson, CA. Stay updated by watching the action live at http://games.crossfit.com/finals/live/satellite, “like” The CrossFit Games on Facebook, follow them on Twitter: http://twitter.com/#!/crossfitgames, and watch reviews on ESPN3: http://espn.go.com/espn3/index/_/sport/fitness. Learn more>>
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.
Our next Foundations Program begins Saturday, August 6 at 8:00 a.m. Contact us if you have not already and are interested in joining.
AMRAP – 12 Minutes:
– 5 Push Press (135#/95#)
– 250m Row
OTM (On the Minute) for 15 Minutes:
-2 Power Cleans
Seven Rounds for Time:
– 3 Front squat (185#/135#)
– 6 Strict Pullups
The 2011 Reebok CrossFit Games are this weekend, July 29-31, at the Home Depot Center in Carson, CA. You can Watch it Live starting Friday morning. In the meantime, you can catch all the CrossFit Games videos and articles at http://games.crossfit.com/features.
What are the Games? The CrossFit Games are the ultimate test of fitness. The Games are a grueling multi-day, multi-event competition to determine the Fittest on Earth. Fitness means being ready for the unknown and unknowable, so the workouts change every year and are not announced until just before the events start. Learn more about The Games. For the lastest news on The Games, go to http://games.crossfit.com.
Categories
2010-07-26 WOD
Four Rounds
1a. 10 Clean, Catch, Squats
1b. 20 Mountain Climbers
Four Rounds
2a. 10 Ring Pushups
2b. 10 Ring Rows
Four Rounds
3a. 20 Sledge Strikes
3b. 10 GHD Situps
Five Rounds for Time:
– 5 Deadlift (70% of 1RM)
– 7 Burpees
– 9 Box Jumps (24″/20″)
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].