Daily Motivation: “Life is too short to spend it hating your body.”
CrossFit WOD
AMRAP – 20:00
– 3 Power Cleans (70-75%)
– 5 Burpee Pullups
– 7 Box Jumps (step down)
Month: April 2013
Daily Motivation: “Know your limitations and then defy them.”
CrossFit WOD
Six Rounds:
– 3/2/1/3/2/1 Push Press
– 10 Lunges (total)
– 200m Run
– 2:00 Rest
Daily Motivation: “It’s not who you are that holds you back. It’s who you think you’re not.” -Denis Waitley
CrossFit WOD
A1. AMRAP – 2:00 w/ 2:00 Rest
– Double Unders
A2. Four Rounds w/ 2:00 Rest
Work – 2:00
– 1/2 Double Unders from A1
– KB Swings
5:00 Rest
B1. AMRAP – 2:00 w/ 2:00 Rest
– Burpees
B2. Four Rounds w/ 2:00 Rest
Work – 2:00
– 1/2 Burpees
– Wall Balls
Daily Motivation: “It’s never too late – in fiction or in life – to revise.” – Nancy Thayer
CrossFit WOD
Four Rounds
– 3 Turkish Getups (right)
– Side Plank Hold (right)
– 3 Turkish Getups (left)
– Side Plank Hold (left)
Three Rounds
AMRAP – 2:30 w/ 7:30 Rest
– Run/Row
Daily Motivation: “If it’s too heavy, you need to get stronger.”
CrossFit WOD
Six Rounds:
– 3/2/1/3/2/1 Front Squat @ 30X1
– Max Strict Pullups/Ring Rows @ 30X1
– 2:00 Rest
21-15-9 For Time:
– KB Snatch (total)
– Mountain Climber (total)
– Air Squat
Categories
2013-04-13
Daily Motivation: “If we wait for the moment where everything, absolutely everything, is ready. We shall never begin.”
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 ~ 11:00 a.m.
Group WOD
First-timers get to WOD for free! Members should bring their friends to try us out.
Daily Motivation: “‘I don’t have time’ is the grown-up version of ‘The dog ate my homework.’”
CrossFit WOD
AMRAP – 20:00
– 3 Front Squats (heavy)
– 5 KB Presses (each)
– 7 Burpee Box Jumps (30″/24″)
CrossFit Montgomery is hosting the third annual Pound For Pound (A.K.A. #4#), a one-day fitness competition, to be held at the Cramton Bowl Multiplex in downtown Montgomery on Saturday, May 11, 2013. Pound For Pound 2013 is powered by Wright Equipment. Pound For Pound 2013 is a fundraiser for the Special Operations Warrior Foundation (SOWF). Fifty percent of proceeds from registration will go toward SOWF. Pound For Pound 2013 is free and open to spectators; however, monetary donations for SOWF are encouraged at the event. There are three ways you can donate to SOWF for the Pound For Pound event. Visit our Donations page to learn more.
WHAT MAKES #4# UNIQUE?
Scoring and weights used in the workouts for advanced and intermediate athletes will be scaled based on the body weight of the athlete. We ask: Are you the fittest pound for pound?
VOLUNTEERS NEEDED
We need volunteers before, during and after the event and judges the day of. If you can assist us, please complete our Volunteer Sign-Up Form. To receive updates on Pound For Pound 2013, “like” Pound For Pound on Facebook and visit our #4# website to see our most recent posts.
Daily Motivation: “Goals are the fuel in the furnace of achievement.”
CrossFit WOD
Deadlift > 1.5 Body Weight
Four Rounds
– 3.3 Deadlifts @ 30X1 (Unbroken)
– Max Ring Dips @ 30X1
– 3:00 Rest
Deadlift < 1.5 Body Weight
Six Rounds
– 6 Deadlift @ 4242 (Unbroken)
– 8 Perfect Pushups
– 1:00 Rest
For Time:
– 500m Row
– 400m Run
Daily Motivation: “Focus. You can do this.”
CrossFit WOD
Work – 3:00
– 5 Pullups (Unbroken)/5 KB Rows
– 15 Double Unders
2:00 Rest
Work – 3:00
– 5 Pushups
– 15 Double Unders
2:00 Rest
Work – 3:00
– 5 Air Squats
– 15 Double Unders
2:00 Rest
Work – 3:00
– 5 Situps
– 15 Double Unders
2:00 Rest
Work – 3:00
– 5 Squat Thrusts
– 15 Double Unders