CrossFit WOD
Five Rounds
– Five Snatch Grip Deadlift @ 2010
– Max Ring Pushups @ 1111
– 3:00 Rest
Three Rounds
– Weighted Hip Extensions @ 4022; 6-10
– 1:30 Rest
Endurance WOD
Two Rounds:
– 12:00 TT, rest 5:00
Month: June 2012
CrossFit WOD
Five Rounds
AMRAP – 2:30
– 400m Run
– Air Squats
– 2:30 Active Recovery
Mobility WOD
– Anterior Hip
– Heel Cord/Calf Bone Saw
Categories
2012-06-16
8:00 ~ 9:00 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.
9:00 ~ 10:00 a.m.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>>
9:00 ~ 10:00 a.m.
Public Safety Personnel
CrossFit Montgomery offers affordable CrossFit training to Montgomery’s Public Safety Personnel. Learn more>>
9:00 ~ 11:00 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
Group WOD
Come in at 10 and we’ll have a group WOD for you!
CrossFit WOD
“Nasty Girls”
Three Rounds:
– 50 Squats
– 7 Muscle Ups
– 10 Hang Power Cleans (135#/95#)
Categories
IS CROSSFIT MONTGOMERY FOR YOU?
If interested in working out at The Boneyard, read our Testimonials and come in for a visit. If you know you want to join the gym and have experience doing CrossFit, contact us about coming in for a workout. If you know you want to join and do not have any CrossFit experience, check out Prospective Members and sign up for a Foundations class. Foundations classes are not just for newbies. If you have done CrossFit but have not received proper instruction or if you would like to review the movements and learn our ways of doing things, we’d like to encourage you to go through our Foundations program.
If you have any questions call us at 1-877-907-4141 or email info@crossfitmontgomery.com. We look forward to WOD-ing with you!
Categories
STAY IN THE KNOW = MAILING LIST
All announcements and updates including schedule changes and gym closings at The Boneyard are sent out via email to our members and friends of CrossFit Montgomery. You can sign up to receive these emails by completing the form at the bottom of our Announcements page. We also provide updates on Facebook and Twitter. Follow CrossFitMGM on Twitter. “Like” CrossFit Montgomery on Facebook.
CrossFit WOD
Three Rounds
– 8 to 12 Double KB Rows (@ 2010
– 90 Seconds Rest
Three Rounds
– 75′ Farmers Walk (Heavy)
– 90 Seconds Rest
For Time:
– 50 Six Count Burpees
Endurance WOD
Run/Row
Three Rounds:
– 1 Mile Run/2k Row
– 3:00 Recovery,
*Deviate no more than +/- 5 to 10 seconds.
CrossFit WOD
Three Rounds
1a. 3 Power Snatch x 3 @ 80%
1b. 90 Second Rest
Five Rounds
2a. 7 Deadlift (Touch and Go, Same Weight)
2b. 1:00 Rest
Three Rounds
3a. Max Strict Knees to Elbows
3b. 2:00 Rest
Four Rounds
4a. 10 Weighted Situps
4b. 1:00 Rest
CrossFit WOD
Standing Press
1-1-1-1-1-1
Five Rounds:
– 3 Front Squats
– 30 Double Unders
Endurance WOD
Six Rounds
– 400m Run/500m Row
– 1:30 Recovery
*Deviate no more than +/- 2-3 seconds.
CrossFit WOD
Three Rounds:
– 4 TnG Power Cleans
– 6 Burpees
– 3:00 Rest
*Same Weight, As Fast as Possible.
Two Rounds:
– 1:00 Thrusters (95/65#)
– 1:00 Chin ups COVP
– 5:00 Rest
For Time:
– 800m Run