Month: April 2014

POUND FOR POUND (MAY 3 & 4)

Post author By CrossFitMGM
Post date April 18, 2014

CrossFit Montgomery is hosting the fourth annual Pound For Pound (A.K.A. #4#), a fitness competition to be held at CrossFit Montgomery’s gym in downtown Montgomery on Saturday and Sunday, May 3 & 4, 2014. Pound For Pound 2014 is powered by Wright Equipment. Pound For Pound 2014 is free and open to the public.

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 email poundforpound@crossfitmontgomery.com or speak to Coach Cody. To receive updates on Pound For Pound 2014, “like” Pound For Pound on Facebook and visit our #4# website to see our most recent posts.

Workouts

2014-04-19

Post author By CrossFitMGM
Post date April 18, 2014

Good luck to Team Mediocre Men (Dustin, Jody, Kyle & Coach Cody) and Team 3B: Brains, Beauty and Brawn (Kim, Mackenzie, Michelle, & Tara) competing at Feeding Frenzy in Pensacola this weekend!

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! Sign up for our free class now. Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for military) drop-in fee to WOD.

CrossFit Workouts

2014-04-18

Post author By CrossFitMGM
Post date April 17, 2014

CrossFit WOD
For Time:
– 10 Clean & Jerks (185#/135#)
– 15 L-Pullups
– 20 Ring Dips
– 25 Burpee Box Jumps (24″”/20″”)
– 30 Wall Balls (20# @ 11’/14# @ 10′)
– 35 Deadlifts (185#/135#)

Tags Box Jump, Burpee, Clean, Deadlift, Jerk, Pullup, Ring Dip, Wall Ball

CrossFit Workouts

2014-04-17

Post author By CrossFitMGM
Post date April 16, 2014

CrossFit WOD
Four Rounds w/ 1:00 Rest
– 12 Weighted Step Ups (total)
– Max Strict Pullups

Four Rounds w/ 1:00 Rest
– 12 Heavy Russian KB Swings
– Max Handstand Pushups

Three Rounds
– 5 Turkish Getups Right
– 5 Turkish Getups Left
– 200m Run

Tags KB Swing, Pullup, Pushup, Run, Step Up, Turkish Getup

CrossFit Workouts

2014-04-16

Post author By CrossFitMGM
Post date April 15, 2014

CrossFit WOD
Skill – 10:00
– Rope Climb

Details at GymnasticsWOD

For Time:
– 3k Run

Tags Run

CrossFit Workouts

2014-04-15

Post author By CrossFitMGM
Post date April 14, 2014

CrossFit WOD
Five Rounds:
– 8 KB Snatches Right Unbroken
– 8 KB Snatches Left Unbrokn
– 8 Tactical Lunges
– 8 KB Rows Right
– 8 KB Rows Left
– 8 Ring Dips

Tags Lunge, Ring Dip, Row, Snatch

CrossFit Workouts

2014-04-14

Post author By CrossFitMGM
Post date April 13, 2014

CrossFit WOD
1RM – 15:00
– Back Squat
– Weighted Pullup
*Alternate between squat and pullup during the time period working up to your heavy single in both movements.

“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups