CrossFit WOD
Power Clean
3-2-1-3-2-1
Note: Lift every three minutes. TnG not required, but minimal rest between reps.
Finisher
– 500m Row
– 3:00 Rest
– 500m Row
Note: Score is total time minus rest period.
Month: September 2012
Categories
2012-09-29
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:
– 50 Double Unders
– 50 Push Press (75#/55#)
– 50 Box Jumps (24″/20″)
– 50 Situps
– 50 Burpees
CrossFit WOD
Four Rounds w/ 2:00 Rest
AMRAP – 4:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Ten Rounds:
– :30 Hill Sprints
– 2:00 Rest
CrossFit WOD
Front Squat
3-2-1-3-2-1
*Lift every three minutes.
Partner Finisher – 10:00
– Wall Balls (20#/14# @ 10’/9′)
– Hollow Hold
Note: One partner performs wall balls while their partner maintains a hollow hold. When the partner doing the hollow hold breaks they must switch. Score will be total wall ball reps completed in the 10:00 period.
CrossFit WOD
Three Rounds
– 2 Deadlift (325# or 275#/195# or 155#)
– 4 Box Jumps (30″/24″)
– 4 Burpees
– 1:00 Rest
Three Rounds
– 4 Deadlift (275# or 225#/165# or 125#)
– 8 Box Jumps (24″/20″)
– 8 Burpees
– 2:00 Rest
Three Rounds
– 6 Deadlift (225# or 185#/135# or 95#)
– 12 Box Jumps (20″/16″)
– 12 Burpees
– 3:00 Rest
Note: Listed weights are two prescribed options, additionally scaling is allowed when needed.
Endurance WOD
Five Rounds
– 800m Run/1000m Row
– 3:00 Rest
Hold within 3 to 5 seconds.
CrossFit Montgomery and friends lifted barbells for boobs in the annual “Amazing Grace” Fundraiser on Saturday, October 13 at The Boneyard, CrossFit Montgomery’s gym. You can continue to donate to the cause until the end of October. So far we’ve raised $1,805. Thank you to those who participating in our event and donated. View Photos.
Amazing Grace (A.K.A. Barbells For Boobs) is an annual fundraiser benefitting Mammograms in Actions (MIA), sponsored by the Reebok and supported by the CrossFit community. 100% of the proceeds will be donated to MIA, a non-profit organization located in Lake Forest, California. Every dollar CrossFit Montgomery raised will go to providing mammography, screening, and/or diagnostic procedures in the prevention of breast cancer for low-income and uninsured women in Alabama.
“Grace” the Workout and Rules
Participants will complete the CrossFit “Grace” workout. “Grace” is thirty clean and jerks, the Olympic lift, “for time” (AFAP or as fast as possible). The standard weight for men is 135 lb. The standard weight for women is 95 lb. Participants needing to scale the weight will choose from the following: 15, 35, 55, 75, 95, and 115 lb.
Game Day
The Boneyard will open at 8 a.m. Everyone will warm up on their own. We will start with a special workout for the kiddos at 9 a.m. Participants scaling the workout will complete the WOD first, following by those going as prescribed. You will be added to heats as you arrive. Unlike previous years, we will not have judging or prizes.
History
CrossFit Montgomery hosted the 2nd Annual Barbells for Boobs in 2010 at The Boneyard. In 2011, we took a group to CrossFit Birmingham and participated in their Amazing Grace event. See photos: 2011 | 2010
CrossFit WOD
Partner WOD
AMRAP – 25:00
a. 10 KB High Pulls (32kg/20kg)
b. 100m Sprint (out)
c. 100m Sprint (back)
Note: Both partners must complete their part before the first partner can move on to the next movement. For example: Partner one does part a. Partner two does part a. Partner one does part b. Partner two does part be, etc.
Categories
2012-09-22
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.
CrossFit WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups