Month: August 2012

2012-09-01

Post author By CrossFitMGM
Post date August 31, 2012

Pictured above: Kyle and Coach Nate on Aug. 25
before the Mid-Atlantic Super Spartan Race in Virginia

Special Message: Our thoughts and prayers, today and always, are with the family of Reva Tosh, Greg’s mother, who passed away Wednesday from an extended illness.

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.

9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.

CrossFit Workouts

2012-08-31

Post author By CrossFitMGM
Post date August 30, 2012

CrossFit WOD
AMRAP – 20:00
– 5 Burpees
– 7 KB Swings (24kg/16kg)

Tags Burpee, KB Swing

CrossFit Endurance Workouts

2012-08-30

CrossFit WOD
AMRAPs
– 5:00 Rower
– 4:00 Pushups
– 3:00 Air Squats
– 2:00 Pushups
– 1:00 Rower

Endurance WOD
Four Rounds
– 600m Run TT/750m Row TT
– 3x Rest
*All out efforts.

Tags Pushup, Rower, Squat

CrossFit Workouts

2012-08-29

Post author By CrossFitMGM
Post date August 28, 2012

CrossFit WOD
Back Squat
3-2-1-3-2-1

Partner AMRAP 10:00
1-2-3-4-5 (Ladder)
– KB Clean Catch Squat (32kg/20kg)
Partners complete the 1 to 5 ladder as many times as possible, alternating the reps. Partner one does 1 rep, partner two does 2 reps, partner one does 3 reps, etc. After the 5 reps are completed start back at 1 rep.

Tags Squat

CrossFit Endurance Workouts

2012-08-28

Post author By CrossFitMGM
Post date August 27, 2012

CrossFit WOD
Power Snatch
1-1-1-1-1

Ladder – 8:00
– Power Snatch (60-70%)
– Pullup

*One rep of each, two reps of each, etc. for ten minutes.

Endurance WOD
Three Rounds
– 1 Mile Run\1500m Row
– 5:00 Rest
*Hold all runs within 5 to 7 seconds. Hold all rows within within 3 to 5 seconds.

Tags Pullup, Snatch

CrossFit Workouts

2012-08-27

Post author By CrossFitMGM
Post date August 26, 2012

CrossFit WOD
AMRAPs
– 5:00 KB Swing
– 4:00 Situps
– 3:00 Box Jumps
– 2:00 Situps
– 1:00 KB Swing

Tags Box Jump, KB Swing, Situp

Community Events Workouts

2012-08-25

Post author By CrossFitMGM
Post date August 24, 2012

Come out next Saturday, August 25 to the Montgomery Dragon Boat Race & Festival at Riverfront Park and cheer our sponsored team ROW Tide with CrossFit Montgomery members Scott & Kelly, Josh and Misha, Amy, Cory, Kristin, and Coach Mike, as well as members who are on other teams.

Note: The Boneyard will be closed on Saturday, August 25.

CrossFit Workouts

2012-08-24

Post author By CrossFitMGM
Post date August 23, 2012

CrossFit WOD
Burpee Ladder (With Partner):
1-2-3-4-5-6-7-8-9-10
*Partner A does 1 burpee, partner B does 1 burpee, partner A does 2, partner B does 2, etc.

then

2k Run

Each partner runs 2k at the same time. Clock begins with burpees and ends with completion of the run. The team will have a time for the burpees and each team member will have a total time after completion of the run.

Tags Burpee, Run

CrossFit Endurance Workouts

2012-08-23

Post author By CrossFitMGM
Post date August 22, 2012

CrossFit WOD
For Time:
– 10 Power Cleans
– 5 Rounds of Cindy
– 8 Power Cleans
– 4 Rounds of Cindy
– 6 Power Cleans
– 3 Rounds of Cindy
– 4 Power Cleans
– 2 Rounds of Cindy
– 2 Power Cleans
– 1 Round of Cindy

Endurance WOD
Five Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.