10-8-6-4-2 for time:
– Power Clean (155/105)
– Deadlift
– Jumping Lunge (each leg)
Month: September 2011
“Monte’s Mountain”
1 to 10 to 1:
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
For Time:
– 25 Overhead Squats (135#/95#)
– 50 Pullups
– 75 Kettlebell Swings (24kg/16kg)
– 100 Double-unders
Three Rounds:
– 10 Deadlifts (275/185)
– 50 Double Unders
Categories
2011-09-15 WOD
Four Rounds
1a. 5 Hang Power Cleans
1b. Max Handstand Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Ring Pushups
Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar
Seven Rounds:
– 7 Squat Snatch (95#/65#)
– 7 Ring Dips
Join us at 9:00 a.m. Saturday, September 17, 2011 at The Boneyard for Fight Gone Bad (FGB) 6 benefitting Special Operations Warrior Foundation, Infant Swimming Resource® and CrossFit® Kids, and Camp Patriot presented by CrossFit andSportsgrants.
Fight Gone Bad 6 is a fundraiser and community workout. Fight Gone Bad, the workout, is one of the most brutal workouts on the CrossFit menu! And CrossFit Montgomery and friends will ante up for the challenge.
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FGB, The Workout
Workout consists of three rounds with one minute rest between rounds. Each round consists of working at each of the five stations below for one minute:
- Wall Ball: 20#/14# ball, 10 ft. target (Reps)
- Sumo Deadlift High Pull: 75#/55# (Reps)
- Box Jump: 20″ box (Reps)
- Push Press: 75#/55# (Reps)
- Row: Calories (Calories)
The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point. The total amount of points is your Fight Gone Bad score.
Participants will qualify for one of four divisions:
- Class A: Standard Men – 75# push-press and sumo deadlift high pull, 20# wall-ball, 20” box jump
- Class B: Modified Men/Standard Women – 55# push-press and sumo deadlift high pull, 14# wall-ball, 20” box jump
- Class C: Intermediate – 35# push-press and sumo deadlift high pull, 10# wall-ball, 20” box jump (step-ups)
- Class D: Beginner/Kids – 15# push-press and sumo deadlift high pull, 6# wall-ball (can be lowered to 8′ target), 10” box jumps
History of FGB
In the first four editions of the Fight Gone Bad fundraising event, CrossFit Affiliates have raised more than $2 million. In 2009, over 5,200 people participated, raising more than $1.1 million for the charities. In 2010, over $1.5 million was raised! Fight Gone Bad 5 took place at more than 500 CrossFit affiliates throughout the world and benefitted Wounded Warrior Project, LIVESTRONG, and CrossFit Foundation.
CrossFit Montgomery hosted Fight Gone Bad 5 on September 25, 2010 at The Boneyard. There was an amazing effort on display as 27 individuals–25 adults, 2 children, 7 female, 20 male, the oldest being 48 and the youngest being 9–fought in honor of wounded warriors and cancer patients at The Boneyard on September 25, 2010. Thanks to all who participated and donated, we raised $5,202 and were named a 2010 FGB5 Fundraising Champion–The Dirty South Regional Winner [for <25 participants]!
Boneyard Baseline
– 50 Air Squats
– Run 400m
– 40 Situps
– Run 400m
– 30 Pushups
– Run 400m
– 20 Pullups
– Run 400m
– 10 Burpees
We are hosting Free Saturday events at The Boneyard. Prospective Members can join us for a free tour and a free workout at 10 a.m. For those who have worked out with us before and would like to drop in for a visit, our drop-in fee is $12 ($10 for military). 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!
Front Squat
1-1-1-1-1
AMRAP – 3 Minutes:
– Pushups
AMRAP – 3 Minutes:
– KB Swings