Daily Motivation: “The future belongs to those who prepare for it today.” -Malcolm X
CrossFit WOD
If 1RM Deadlift is > 1.25 Body Weight
1A) Power Clean
Three Rounds w/ 3:00 Rest
– 1.1.1.1 Power Clean
-or-
1B) Deadlift
Three Rounds w/ 3:00 Rest
– 5 Deadlifts @ 30X1
-then-
2A) Four Rounds w/ 4:00 Rest
– :30 Russian KB Swing
– :30 Pullup
-or-
2B) Four Rounds w/ 4:00 Rest
– :30 Russian KB Swings
– :30 Ring Rows
“Grace”
For Time:
– 30 Clean and Jerks
CrossFit Montgomery and friends are lifting barbells for boobs in the annual “Amazing Grace” Fundraiser starting at 10:00 a.m.
Participants can read details on our CFM HOSTS BARBELLS FOR BOOBS.
SAVE A PAIR…Save a life! Donate at www.barbellsforboobs.com or submit your donation at the fundraiser on Saturday. We are asking all participants to donate or collect $20.
Daily Motivation “By failing to prepare, you are preparing to fail.” -Benjamin Franklin
CrossFit WOD
AMRAP – 20:00
– 5 Deadlift (275#/185#)
– 5 HSPUs
– 15 Situps
Daily Motivation: “He that is good for making excuses is seldom good for anything else.” -Benjamin Franklin
CrossFit WOD
Four Rounds w/ 4:00 Rest
5 to 1 Reps:
– Thrusters (95#/65#)
– Toes to Bar
Score: Total Time
Daily Motivation: “Do not fear mistakes. You will know failure. Continue to reach out.” -Benjamin Franklin
CrossFit WOD
Thirty Rounds @ 80%
– :30 Run
– :30 Walk
Daily Motivation “Lost time is never found again.” -Benjamin Franklin
CrossFit WOD
Five Rounds For Reps:
– 1:00 OH KB Swings
– 2:00 Rest
– 1:00 Burpees
– 2:00 Rest
Daily Motivation: “Well done is better than well said.” -Benjamin Franklin
CrossFit WOD
If Good Front Rack and Bottom Position
1A) Hang Squat Clean
Three Rounds w/ 3:00 Rest
– 1.1.1.1 Hang Squat Clean
*Increase weight each round if good form.
-or-
If Rack and Bottom Position Need Work
1B) Front Squat
Five Rounds w/ 2:00 Rest
– 5 Front Squat @ 3121
*Increase weight each round if good form.
then
2A) Four Rounds w/ 2:00 Rest
– 8 C2B Pullups
– 40 Double Unders
-or-
2B) Six Rounds w/ 1:00 Rest
– 5 Ring Rows
– 10 Mountain Climbers (each leg)
Daily Motivation (Weekend Edition): “The best years of your life are the ones in which you decide your problems are your own… You realize that you control your own destiny.”
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
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.
Daily Motivation: “The only disability in life is a bad attitude.”
CrossFit WOD
“Kelly”
Five Rounds For Time:
– 400m Run
– 30 Box Jumps w/ Step Down (24″/20″)
– 30 Wall Balls (20#/14# @ 10’/9′)
Daily Motivation: “The first step is always the hardest. Stop thinking about it and just do it.”
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 3 Deadlifts (315#/225#)
– 6 Burpees
– 200m Sprint
Four Rounds w/ 3:00 Rest
– 5 SDLHP (115#/75#)
– 10 Squat Thrusts
Finisher
– 60 Hollow Rocks