CrossFit WOD
Five Rounds:
– 1 Strict Press
– 5 Back Squats (1 & 1/4 Squat)
– 3:00 Rest
Four Rounds
– 150′ Farmers Walk
– 5 Burpee Box Jumps (30″/24″)
– 2:00 Rest
Endurance WOD
Ten Rounds:
– 100m Run/150m Row
– :45 Rest
*Hold splits within 2-3 seconds.
CrossFit WOD
Partner AMRAP – 10:00
– 100m Run (Partners Alternate)
Rest 5:00
Partner AMRAP – 8:00
– Wall Balls (20/14#; 10/9′; One Partner Working)
Come out next Saturday to the Montgomery Dragon Boat Race & Festival and cheer our sponsored team ROW Tide with CrossFit Montgomery members Scott & Kelly, Josh and Misha, Amy and Coach Mike, as well as other members who are on other teams.
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 WOD
For Time:
– 30 Burpee Box Jumps (24″/20″)
– 3k Run
– 30 Burpee Box Jumps (24″/20″)
CrossFit WOD
AMRAP – 15:00
– 5 Power Clean (135#)
– 10 Ring Pushups
– 15 Wall Balls (20#/14#)
Endurance WOD
Tabata
– 8 x Run/Row (:20 work/:10 rest)
CrossFit WOD
Five Rounds
– 3 Push Press
– Max Kipping Pullups
– 2:00 Rest
AMRAP – 8:00
– Double Unders
CrossFit WOD
Back Squat
5-3-2-5-3-2
EMOM – 6:00
– 5 Hang Squat Cleans (135#/95#)
AMRAP – 3:00
– Burpees
Endurance WOD
Run/Row
– 5:00 Work/2:30 Rest
– 6:00 Work/3:00 Rest
– 7:00 Work
CrossFit WOD
Twenty Rounds w/ Partner (10 rounds each):
– 15 KB Swings
– 200m Run
– Tag
Hey Boys & Girls! You can now watch us workn’ hard at The ‘Yard from the comfort of your home! See the video below. With the help of a Dropcam HD Wi-Fi video monitoring camera, The Boneyard is one of many sites/sights featured on DropCam.com Public Cameras. Note: The camera turns on when the lights at the gym are on.
Thank you to everyone that donated to The 31Heroes Project and to the 25 people who participated in a “Workout To Remember.” We raised around $750!
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.
9:00 ~ 11:00 a.m.
Foundations Class
A new Foundations class begins. Please contact us if you or someone you know is interested in getting started.