Daily WOD
For Time:
– 2k Row
Endurance WOD
Ten to Twelve Rounds:
– 200m run
– 2 minute recovery
Mobility WOD
Month: November 2011
Daily WOD
Four Rounds
1a. 10 Clean, Catch, Squats
1b. 20 Mountain Climbers
Four Rounds
2a. 10 Ring Pushups
2b. 10 Ring Rows
Four Rounds
4a. 20 Sledge Strikes
4b. 10 GHD Situps
Mobility WOD
Daily WOD
Tabata Fight Gone Bad
– Row x 8
– Wall Ball x 8
– SDLHP x 8
– Box Jump x 8
– Push Press x 8
Endurance WOD
Three to Six Rounds:
– 800m run
– 3 minute recovery
Mobility WOD
Daily WOD
Clean
1-1-1-1-1 for load
For Time:
– 5 Pullups/1 Muscle Ups
– 20 Situps
– 10 Pullups/2 Muscle Ups
– 15 Situps
– 15 Pullups/3 Muscle Ups
– 10 Situps
– 20 Pullups/4 Muscle Ups
– 5 Situps
Mobility WOD
HAPPY VETERANS DAY!
Crossfit Montgomery would like to thank all veterans for their service and dedication to us and our country! The Boneyard will be open as usual on Friday and Saturday. Join us on Saturday at 10 a.m. for our Veteran’s Day team WOD. We will be doing The Disposable Heroes Project (DHP) WOD. Here’s the story (and man – Army Staff Sgt. Jack M. Martin II) behind the workout: http://journal.crossfit.com/2011/05/dhp-jack.tpl
The Disposable Heroes Project is committed to raising funds and awareness to assist wounded veterans and families of fallen soldiers in any way possible. For more information and to order a shirt which benefits the DHP, visit thedhproject.org.
COACH BULL COMPETES
USAW Club Coach and USA Weightlifting’s Ethics Committee Chair (USAF Lt. Colonel) Bull Ternus who has been coaching the CFMGM trainers since July is competing at the 2011 American Masters Weightlifting Championships this weekend in Savannah, Georgia. He lifts on Sunday afternoon. We wish him the best of luck! His wife and CFMGM member Rebecca will be updating us on the event.
SATURDAY SCHEDULE
9:00 a.m. – noon
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.
ENDURANCE TEAM MEET
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more >>
10:00 a.m.
The Disposable Heroes Project (DHP) WOD
HAPPY VETERANS DAY!
Crossfit Montgomery would like to thank all veterans for their service and dedication to us and our country! The Boneyard will be open as usual on Friday and Saturday. Join us on Saturday at 10 a.m. for our Veteran’s Day team WOD. We will be doing The Disposable Heroes Project (DHP) WOD. The Disposable Heroes Project is committed to raising funds and awareness to assist wounded veterans and families of fallen soldiers in any way possible. For more information and to order a shirt which benefits the DHP, visit thedhproject.org.
Check out the Veterans Day events planned around the River Region, including a parade at 10 a.m. Friday morning. Watch this video and thank a veteran for their service and dedication to us and our country.
Daily WOD
Ten Rounds:
– 2 Back Squat OTM (75%)
AMRAP – 11 Minutes
– 11 GTO
– 11 Burpees
Mobility WOD
Join CrossFit Montgomery’s team and/or donate money for the 2011 Jingle Bell Run/Walk for Arthritis on Saturday, December 3 at 8:30 a.m. on the Huntingdon College Campus by visiting our CrossFit Montgomery’s Fundraising Page. This is a chance to put your running drills to the test and donate money to a good cause! For more information, visit our Jingle Bell Run page.
Join the CFMGM family for a dinner party (our big event of the year!) celebrating the holidays that evening (Dec. 3). Our 2nd Annual Holiday Party will be similar to our first. It’s a Tacky Dress Party (wear your best [tackiest] holiday sweater or costume), Chili Cookoff Contest, White Elephant Gift Exchange ($20 limit), and the 2011 Boneyard Awards Ceremony. RSVP using Evite. A big thanks to the Ellis’s for hosting the party at their house.
Daily WOD
10 to 1 Reps:
– Jumping Lunges
– Mountain Climbers
– Ring Dips
Endurance WOD
Two to Five Rounds:
– 800m Run
– 3 minute recovery
Mobility WOD
Daily WOD
Ten Rounds:
– 2 Deadlift OTM (75%)
– Max Box Jumps
Mobility WOD
Daily WOD
“Tabata This”
– Row
– Squat
– Pullup
– Pushup
– Situp
Endurance WOD
Six to Twelve Rounds:
– 200m Run
– 2 Minute Recovery
*Hold 1-2s from best interval.
Mobility WOD