Daily Motivation: “The greatest pleasure in life, is doing the things people say we cannot do.” -Walter Bagehot
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 1.1.1.1 Clean Grip Deadlift
EMOM – 10:00 Rounds
– Odd: 1.1.1.1 Power Clean
– Even: 3 to 5 Muscle Ups
Finisher
– 40 Toes to Bars
Daily Motivation (Weekend Edition): “It always seems impossible until it’s done.” – Nelson Mandela
Good luck to the CrossFit Montgomery Team and others running in the Jingle Bell Run on Saturday!
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 $15 ($12 for military) drop-in fee to WOD.
Daily Motivation: “Our greatest glory is not in never falling, but in rising every time we fall.” -Confucius
CrossFit WOD
EMOM 12:00
– 2 Back Squats w/ 80% @ 31X1
EMOM 8:00
– 3 Push Press w/ 80% @ 12X1
Daily Motivation: “Vision without action is a daydream. Action without vision is a nightmare.” -Japanese Proverb
CrossFit WOD
Six Rounds w/ 2:00 Rest
– 5 Deadlift Unbroken (275#/185#)
– 5 Knees to Elbows
– 5 Burpees
– 5 C2B Pullups
Note: Move as fast as possible.
9:00 of Core
– :30 Front Plank
– :30 Left Plank
– :30 Right Plank
We are placing an order for shirts and hoodies on Wednesday, December 18. Money is due when you place your order. Information on designs, styles and cost is on our Apparel page. Visit our Apparel page to place your order for a shirt or hoodie. If we are mailing your shirt or hoodie, please be sure to choose our shipping option. Only online orders will be accepted. Estimated arrival: the week of January 6-10. We also have beanies ($10) at the gym for sale! And be sure to ask about our free car decals/stickers!
Daily Motivation: “Just do it!” -Nike
CrossFit WOD
Five Rounds w/ 1:30 Rest
– :30 Single KB Thruster (right)
– :30 Rest
– :30 Squat Thrust
– :30 Rest
– :30 Single KB Thruster (left)
– :30 Rest
– :30 Squat Thrust
– :30 Rest
– :30 Mountain Climber
Note: Steady pace. Goal is same number of reps at each movement each round.
Daily Motivation: “Success isn’t how far you got, but the distance you traveled from where you started.” ―Steve Prefontaine
CrossFit WOD
Skill – 10:00
– Snatch Balance
Note: Keep it light. PVC pipe, maybe barbell. Goal is perfect form, speed, stable bottom position.
Death By Strict HSPU
Note: 1 Rep the first minute, 2 reps the second minute, until failure.
1:00 Rest
Death By Ring Dips
Note: 1 Rep the first minute, 2 reps the second minute, until failure.
Four x 2:00 Ladder w/ 1:00 Rest
– Hand Release Pushup
– KB Swing
Note: 80% effort. Goal is same work each round.
Daily Motivation: “The true test of a man’s character is what he does when he knows he won’t get caught.”
Leave out a couple reps. Don’t perform full range of motion. Say you did more weight than you did. You may not get caught. You may not get called out. But you are only cheating yourself and insulting those that don’t. So don’t do it. -Coach D.
CrossFit WOD
Front Squat
– Build to Heavy Single in 10:00
EMOM – 6:00
– 3 Clean & Jerk
Four Rounds w/ 3:00 Rest
– 8 OH Lunges (each)
– 8 Toes to Bar