Three Rounds
1a. 50′ Rope Pull
1b. 50′ Tire Drag
1c. 50′ Alligator Pushups
Three Rounds
2a. 5 Sandbag Shoulders
2b. Suicide Run
2c. 20 Sledge Strikes
Three Rounds
3a. 20 KB Swings
3b. 15 Twisted Situps
3c. 10 KB Figure 8′s
Categories
Author: CrossFitMGM
Three Rounds for Time:
– 30 Wall Ball Shots (20#/14#)
– 30 Squat Snatches (65#/45#)
Olympic Strength
1. 5 x 5 Snatch Balance
2. 5 x 1 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Clean
4. 5 x 3 Box Jumps
AMRAP – 12 Minutes
– 3 Deadlifts
– 1 Barbell Burpee
Categories
2010-08-25 UGS
Four Rounds
1a. 10 Tire Flips
1b. Max Tactical Pushups
Three Rounds
2a. Leg Blaster
2b. 10 Double KB Clean and Presses
Three Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Backward Tire Drag
Back Squat
– 5 Sets
Death by 10 Meters
Olympic Strength
1. 5RM Overhead Squat
2. 3 x 5 Front Squat
3. 3 x 5 Snatch High Pull
4. 3 x 10 Snatch Grip Deadlift
“Fran”
21-15-9 Reps for Time:
– Thruster (95#/65#)
– Pullups
Categories
2010-08-23 UGS
Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups
Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops
Three Rounds
3a. 200′ Tire Drag
Three Rounds
4a. 100′ Farmer’s Walk
4b. 20 Sledge Strikes
Weekly Announcements
– We are hosting Free Fall Saturdays every Saturday in September at 10:00 a.m. Join us for a free tour and workout and encourage family and friends to come.
– CrossFit Montgomery is in the fight! Join us for Fight Gone Bad 5 on Saturday, September 25, 2010 from 10:00 a.m.-noon. Fight Gone Bad 5 is benefiting LIVESTRONG, the Wounded Warrior Project, and the CrossFit Foundation. We encourage you to attend and help us raise money for these great causes! Visit our Fight Gone Bad 5 page for more information.
– Save the date! CrossFit Montgomery is lifting barbells for boobs for the 2nd Annual Amazing Grace Fundraiser on Saturday, October 30, 2010 from 10:00 a.m.-noon. Amazing Grace is benefiting Mammograms in Action. More information coming soon…