4 Rounds
1a. 6 KB Snatch
1b. Rope Climb
4 Rounds
2a. 8 Goblet Squat
2b. 10 Jumping Lunges
3 Rounds
3a. 6 Double KB Clean & Press
3 Rounds
4a. 200′ Tire Drag
4b. 15 GHD Situps
4 Rounds
1a. 6 KB Snatch
1b. Rope Climb
4 Rounds
2a. 8 Goblet Squat
2b. 10 Jumping Lunges
3 Rounds
3a. 6 Double KB Clean & Press
3 Rounds
4a. 200′ Tire Drag
4b. 15 GHD Situps
Reminder: Join us at The Boneyard on Saturday, Nov. 13 for the PT & Wellness Seminar Series with Lane Blondheim and Sunday, Nov. 14 for a Decorating Party to transform The Boneyard into a Winter Wonderland!
Sundays are rest days at CrossFit Montgomery. 23:1 … The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.
Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.
Our Announcements page is updated on Sunday. We also provide updates via email and on Facebook and Twitter throughout the week. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
KB Swing/Burpee Ladder
– 10 KB Swings
– 1 to 10 Burpees
Five Rounds
1a. 5 KB Clean + KB Squat + KB Press
1b. 10 Knees to Elbows
Four Rounds
2a. Max Ring Rows
2b. Max Ring Pushups
Three Rounds
3a. 200′ KB Farmers Walk
3b. 200′ Tire Drag
AMRAP – 20 Minutes:
– 10 Power Clean
– 10 Ring Dips
– 10 Box Jumps
Five Rounds
1a. 6-10 KB Alternating Press
1b. 6-10 Weighted Pullups
Four Rounds
2a. 50′ Alligator Pushups
2b. 50′ Bear Crawl
Three Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press
3c. 50 Tread Chops
“Tabata Something Else”
– Pullup (8 x 20/10)
– Pushup (8 x 20/10)
– Situp (8 x 20/10)
– Air Squat (8 x 20/10)
8 Rounds for Time:
– 10 Wallballs
– 15 Double Unders
“Nancy”
Five Rounds for Time:
– 400m Run
– 15 Overhead Squats (95/65)