:30 Rower
:30 Jump Rope
1:00 Rower
1:00 Jump Rope
:30 Rower
:30 Jump Rope
– 10 Overhead Squats
– 10 Burpees
Five Rounds w/ 2:00 Rest
– 20 Double KB Front Rack Lunge
– 200m run
– 40m Double KB OH Carry
– 200m run
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
shoulder & Hip Mobility
30-20-10
Box Jumps (24″/20″)
Wall Balls (20#/14# @ 10’/9′)
10:00 Rest
3:00 Burpees
– 200m Run
– 250m Row
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Four Rounds w/ 3:00 Rest
Rest 10 seconds between triplets.
EMOM – 12:00
– Odd: 5 C2B Pullups
– Even: 5 Ring Dips
Add one rep each time you repeat a movement. 5 reps the first set of pullups and ring dips. 6 reps the second set of pullups and ring dips, etc. These are unbroken. If you cannot complete the assigned reps perform a max unbroken set.
For Time:
– 400m Run
– 30 KB Swings (32kg/20kg)
– 400m Run
– 200m Run
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Mobility
– Calf
– Hamstring
1 to 5 Reps w/ Partner
– Six Count Burpee
Ten Rounds For Time:
– 400m Run
– 12 Burpees
Join us at 9 a.m. on Saturday, August 2 as we honor the heroes killed in action August 6, 2011 by completing the “31Heroes” WOD. Join our team and/or donate to the cause (funds for programs that provide support to families of all fallen military heroes—past, present, and future). You do not have to register to participate. If you do not register, we are asking that you donate $15 or any amount you can.
Try to pick a partner who has similar abilities as you. We will have 6 or 7 pairs WOD’ing at one time. We will have 2 or more heats depending on how many people come. We will be running rain or shine.
Thanks to everyone who has registered and/or donated to this cause!
“31Heroes”
AMRAP 31 Min.
As always, we will scaled and modify the movements where necessary. This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score = Total # of reps.
RSVP on Facebook and check back often as we will provide more updates as we get closer to the event.
– 400m Row
– 10 Plank Lunges
– 5 Plank Samsons
– 5 Plank Squats
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Tempo: 30X1
Rest: 3:00 between sets
Rest: 3:00 between sets
Five Rounds For Time:
– 2 Deadlifts (315#/205#)
– 4 Handstand Pushups
– 6 Toes to Bar
– 200m Run
– 10 Inch Worms w/ Pushup
– 10 Plank Lunges (total)
– 10 Plank Samsons (total)
– 10 Plank Squats (total)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Five Rounds w/ 2:00 Rest
Ladder by 3s – 10:00 @ 90%
– 3 Wall Balls (20#/14# @ 10’/9′)
– 3 Russian Swings (32kg/24kg)
– 3 Burpees
– 6 Wall Balls (20#/14# @ 10’/9′)
– 6 Russian Swings (32kg/24kg)
– 6 Burpees
…
*Add 3 reps each round
Join us in welcoming new Coach Brandon King to our family of CFM coaches! Brandon has been a member of CrossFit Montgomery since the summer of 2011. Coming from a sports background, he was looking for something more than what the typical gym experience could offer. After seeing some videos and reading a few articles, he googled “CrossFit in Montgomery,” which led him to The Boneyard. He and his wife Jenna attended their first foundations class a week later and have been hooked ever since. “I really enjoyed the group-based classes. It really led to a feeling of community and encouragement which is hard to find in a lot of places. The movements and workouts we did were what I was used to from playing sports in high school and a little bit in college. Plus, I had fallen into a routine that lacked any kind of physical activity so it felt good to be doing something physical again. Whether that was picking up and putting down heavy things, body weight movements, running and rowing, or any combination of any of those things, I liked it all.”
Brandon recently became a CF Level-1 Trainer, and while the class was challenging, he felt prepared thanks to the fantastic coaching he had received from all the coaches at CFM. He wholeheartedly believes that everyone can do CrossFit, and encourages anyone who asks to come and try it out. Looking forward, he hopes to obtain more certifications in order to improve his knowledge and abilities as a coach.
“Why did I become a CrossFit Level 1 Trainer? Simple, I love CrossFit! I love what CrossFit has done for me, especially for my wellness, and I want to share what I have learned with as many people on the planet that I can. Some people say I’ve drank the Kool-Aid. Okay!” -Coach Tom Clark
In November 2009, Tom went to the doctor for a physical. He left his doctor’s office dazed and confused. His blood pressure was high, as were his triglycerides, blood sugar, cholesterol, resting heart rate (86), and weight (a petite 255 pounds). In addition, he had chronic acid reflux, indigestion, a chronic cough, sinus drainage, allergies, and red and watery eyes. His wrists were stiff and achy from an old snow skiing accident. He walked with a slight limp (both ankles were fractured when he was eleven). He took Adderall for ADHD. His lower back ached primarily due to posture issues and a lack of essential core strength. He had recently been fitted for a CPAP machine because he snored horribly. His doctor told him there was nothing he could do about the physical issues, explaining that old age (he was 54 at the time) and arthritis had set in. The doctor told him to come back in six months and if things had not improved dramatically he would have to prescribe “some pretty serious medications.”
The very next week Tom walked into a CrossFit gym. The trainers laid a challenge before him. They were very emphatic: if he would commit to eating Paleo and attend classes three times per week, he would resolve most, if not all, of the aforementioned issues. One trainer said, “Oh, and if you’re serious about this, cancel the CPAP.” Tom accepted their challenge and is so glad he did!
“My experience is not a miracle – it’s just CrossFit! Today, I’m stronger, faster, and healthier. CrossFit is the keynote activity in my daily plan. All of my medical issues were resolved long ago and I feel amazingly healthy now. And I’ve had fun getting here! I love my CrossFit community! It’s an awesome lifestyle.”
Join us in welcoming Coach Tom to our amazing group of coaches!
– 250m Row
PVC Mobility
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
1 to 5 Reps:
– Pushup
– Pullup
Five Rounds w/ 2:00 Rest
EMOM – 14:00
– Odd: 5 C2B Pullups + 5 Toes to Bar
– Even: 25 Double Unders