Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Deadlift
Four Rounds
2a. Max Ring Pushups
2b. 12 KB Swings
Four Rounds
3a. 100′ Tire Drag
3b. 10 Knees to Elbows
Categories
Author: CrossFitMGM
Front Squat
3-3-3-3-3
Categories
2011-01-18 WOD
Four Rounds
1a. 2 Rope Climbs
1b. 8 KB Step Ups
Four Rounds
2a. 8 Hang Cleans
2b. 8 Jumping Lunges
Four Rounds
3a. 200′ Farmer’s Walk
3b. 16 GHD Situps
3 rounds for time:
– 400m Run
– 30 Overhead Squats (75/55)
– 21 Pullups
Categories
2011-01-16 Rest Day
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.
Saturday Schedule
9:00 a.m. – Noon
Members: 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.
10:00 a.m. – Noon
Foundations
Seven rounds for time:
– 3 Front squat (185/135)
– 7 L Pullups
Categories
2011-01-13 WOD
Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Deadlift
Four Rounds
2a. Max Ring Pushups
2b. 12 KB Swings
Four Rounds
3a. 100′ Tire Drag
3b. 10 Knees to Elbows
Split Jerk
1-1-1-1-1-1-1 reps
Join us this evening at 7 p.m. for the “Bear Shark” Hero WOD (Facebook Event) in honor of Staff Sgt. Matthew N. Ingham, Cpl. Jamie R. Lowe, and Cpl. Nicholas K. Uzenski who were killed in action January 11, 2010 while supporting combat operations in Afghanistan.
These were members of the 3rd Reconnaissance Battalion, 3rd Marine Division, III Marine Expeditionary Force in Okinawa, Japan that included Josh and Jason Ingham, owners of CrossFit Ragnarok in Jacksonville, Florida.
This WOD will come up on the CrossFit.com main page in the future. The workout can be modified and scaled for each participant.
WOD -“Bear Shark”
9-15-21:
– Kettlebell Swings (1.5 pood)
– Thrusters (115lb)
– DeadLifts (275lb)
– 600m Run