CrossFit WOD
Deadlift
1-1-1-1-1
Five Rounds
– 3 Deadlifts @ 70% of Heavy 1 Rep
– 50/40/30/20/10 Double Unders
– 1:00 Rest
Month: April 2012
Categories
C3 – Day 1 Part B
AMDAP – 5:00
-Run
Pound for Pound (#4#) is a one-day CrossFit competition hosted by CrossFit Montgomery. This year’s venue is the Riverfront Park in Downtown Montgomery. Last year 150 athletes participated in the first annual Pound for Pound competition. This year’s event looks to double that number. Pound for Pound sets itself apart from other CrossFit competitions by taking into account the weight of the competitor. #4# asks: Are you the fittest pound for pound?
For more information, visit our Pound For Pound Website. Also “Like” Pound For Pound on Facebook to receive updates. Visit Garage Games to register.
ATTENTION CROSSFIT MONTGOMERY MEMBERS: We encourage all members to compete! For our members who are not planning to compete, we’d love for you to volunteer. If you are interested in judging or volunteering to assist before and during the event, please complete the following online form.
Categories
TRAINING PUBLIC SAFETY PERSONNEL
CrossFit Montgomery offers affordable CrossFit training to Montgomery’s Public Safety Personnel. The monthly membership rate for Public Safety Personnel is $60. City of Montgomery Public Safety Personnel CrossFit Package includes three 1-hour sessions each week. Contact CrossFit Montgomery for more information.
Categories
2012-04-21
SATURDAY SCHEDULE
Good luck to those running or walking in the 2012 Walk of Life!
9:00 ~ 10:00 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 either have a WOD that you can do or you can do a WOD that you missed this week
10:00 ~ 12:00 a.m.
New Foundations Class Begins
A new Foundations class starts. Please contact us if you or someone you know is interested in getting started.
10:00 & 11:00 a.m.
Group WOD
Come in at 10 or 11 and we’ll have a group WOD for you!
CrossFit WOD
For Time:
– 5k Run
CrossFit WOD
AMRAP – 6:00
– 5 Hang Power Cleans, 135#/95#
– 5 Ring Dips
Three Rounds:
– 400m Row
– 3:00 Recovery
*Slowest 400m counts.
CrossFit WOD
AMRAP – 20 Minutes
– 400m Run
– 10 Box Jumps
– 15 KB Swings
CrossFit WOD
Jerk
– 2 Rep Max
AMRAP – 10 Minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
– 400m TT
– 2:00 Recovery
Six to Eight Rounds
– 200m Run
– 1:30 Recovery
*Hold 2 to 3 seconds.
CrossFit WOD
Front Squat
– 3 Rep Max
For Time:
– 100 Burpees