Underground WOD
Four Rounds
– Max Handstand Pushups
– 150′ Tire Drag/Sled Drag/Prowler Push
Four Rounds
– Max Strict Pullups
– 5 KB Clean and Press
Three Rounds
– Max Knees to Elbows
– Leg Blaster
Endurance WOD
Six to Eight Rounds:
– 2:00 Run
– 2:00 Recover
CrossFit WOD
Push Press
5 x 3 @ 75%
AMRAP* – 12 Minutes:
– 5 Pushups
– 10 Air Squats
*After Every 4th Round: 20 Double Unders
Mobility WOD
CrossFit WOD
AMRAP – 15 Minute
– 5 Pistols (right)
– 5 Pullups
– 5 Pistols (left)
– 10 Hollow Rocks
Endurance WOD
Ten Rounds:
– 30 Seconds Max Effort (At speed)*
– 2 Minute Recovery 2min
*At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin rep at speed.
Mobility WOD
CrossFit WOD
Overhead Squat
5 x 3 @ 75%
10 to 1 Reps:
– OH Lunges (45#/25#)
– Mountain Climbers
– KB Swing (24kg/16kg)
CrossFit WOD
“Tabata This”
– Row
– Squat
– Pullup
– Pushup
– Situp
Mobility WOD
A critical care nurse by trade, Greg started his coaching career as an assistant coach for a 60-member novice swim team at Fairchild Air Force Base in Spokane, Washington. Greg was introduced to CrossFit in 2009 by a very convincing Special Forces Pararescue Airman who trains Air Force air crew members in water survival skills. After a year of many early morning trainings in the back shop of the Water Survival Center, Greg traveled to Las Vegas to get his Crossfit Level 1 Certification. Soon after, he and his family moved to Vacaville, California where he had the good timing and fortune to continue his coaching career.
One year later his family moved to Montgomery where he looked to continue to coach at a CrossFit affiliate and share what he has learned from his excellent coaches. Greg says, “The task of helping people reach new goals, pushing them beyond what they thought possible, and being surrounded by positive hard working individuals is now my passion in life.”
Greg is a Crossfit Level I Certified Trainer and has been training at CrossFit Montgomery since September 2011. We are excited about having him join our team of coaches and the CrossFit Montgomery family.
CrossFit WOD
Press
5 x 5 @ 65%
Five Rounds:
– 5 KB Swings
– 5 KB Cleans
– 5 KB Push Presses
– 5 KB Front Squats
Endurance WOD
Six to Eight Rounds:
– 1:30 Run
– 1:00 Recover
CrossFit WOD
“Grace”
– 30 Clean and Jerks (135#/95#)
Mobility WOD
CrossFit WOD
Skills (5 Minutes Each):
– “Skin the Cat” Ring Work
– Pistol Skill Work
Four Rounds:
– Run 400m
– Rest 1:00
– 21 Box Jumps
– 12 Pullups
– Rest 1:00
Endurance WOD
1M TT
rest 5:00
Two to Four Rounds:
– 600m Run
– 1:30 Rest
*Hold 600m efforts within 2 to 3 seconds.
OPEN QUALIFIER
You have until Sunday at 7 p.m. to register for the 2012 Reebok CrossFit Games Open! We encourage anyone, especially our members to register. CrossFit Montgomery is a validating affiliate and will host the 2012 Reebok CrossFit Games Open WOD each week at The Boneyard. Cost for non-members: $10. If you are registered and would like us to validate your WOD, read the REGISTERED ATHLETES section below and contact us at 1-877-907-4141 or [email protected] for more information.
ABOUT THE GAMES
The Reebok 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. This year, they take place July 13-15 at the Home Depot Center in Carson, CA.
The Open is the first step in the 2012 CrossFit Games season and takes place February 22 to March 25. There is one workout per week for five weeks, and athletes compete to qualify for Regionals, the feeder to the CrossFit Games. The South East Regionals are set for April 27-29. For more information about the Games and to stay informed, visit Reebok CrossFit Games.
REGISTERED ATHLETES
The Open WODS are posted on Tuesday of each week at 7 p.m. (CT). We will host the Open WOD on the Saturday of each week at 10:00 and 11:00 a.m. for members and visitors (unless otherwise noted). Our CFMGM Competition Team members have the opportunity to tackle the Open WOD on Thursdays at 6:15 p.m.
Workout Format – Athletes will go in the order they arrive (first come first served). Athletes are responsible for warming up on their own before class. At 6:15 p.m. on Thursday and 10 and 11 a.m. on Saturday, we will review the WOD and the movement standards with all athletes. Only CFMGM coaches will be allowed to judge athletes; therefore, the number of athletes that can perform the workout at a time will depend on how many coaches we have available. The first group of athletes will start 10 minutes after the WOD and movement standards explanation. In addition to the explanations that all athletes will receive, each judge will review the standards with the athletes they are judging and and ask the athlete to perform at least one rep of each movement to assess the athlete’s ROM and understanding of the standards. We have scorecards for each athlete that we will keep for our records and provide each athlete their results on a sticky note.
Accommodations – We will try our best to accommodate those who cannot attend either the Thursday or Saturday times for a particular week. Contact us to schedule an appointment. In the event that you have a time constraint, please notify us ahead of time so we can attempt to accommodate you. But please not abuse this courtesy.
Result Submission – Athletes are responsible for submitting their results online at Games.CrossFit.com by Sunday at 7 p.m. (CT) each week. However we recommend you submit your result as soon as possible. After an athlete submits their result, Coach Jennie (affiliate manager) will receive notification and will then approve or deny the result. If you have any questions or concerns about the validation process, call or text Coach Jennie on her cell phone. She will also make sure she has each athlete’s cell phone number just in case she needs to contact an athlete about their result.