AMRAP – 12 Minutes:
1a. 5 KB Cleans
1b. 5 Plyo Pushups
1c. 5 KB Shrugs
1d. 5 Ring Rows
800m Run
50 GHD Situps
Categories
Author: CrossFitMGM
“Fran”
21-15-9:
– Thrusters (95#/65#)
– Pullups
AMRAPs
– 3 Minutes of Rower (Calories)
– 2 Minutes of Rest
– 3 Minutes of Clean, Catch, Squats
– 2 Minutes of Rest
– 3 Minutes of Suicide Runs
– 2 Minutes of Rest
– 3 Minutes of KB Snatches
Categories
2010-12-08 UGS
Five Rounds
1a. 10 KB Front Squats
1b. Suicide Run
Four Rounds
2a. 10 Suitcase Deadlifts
2b. 10 Jumping Lunges
Three Rounds
3a. Glute Ham Raises
3b. 200′ Tire Drag
“Filthy Fifty”
For Time:
– 50 Jumping Pullups
– 50 Box Jumps
– 50 Lunges
– 50 Knees to Elbows
– 50 Push Press
– 50 Back Extensions
– 50 Wall Ball
– 50 Burpee
– 50 Double Unders
“Josh”
For Time:
– 21 Overhead Squats (95#/65#)
– 42 Pullups
– 15 Overhead Squats
– 30 Pullups
– 9 Overhead Squats
– 18 Pullups
“Diane”
21-15-9
– Deadlift
– Handstand Pushup
Categories
2010-12-06 UGS
Five Rounds
1a. 5 Sandbag Clean & Press
1b. Submax Pullups
Three Rounds
2a. 6/6 KB Bulgarian Split Squat
2b. 100′ Med Ball Hand Walk
Two Rounds
3a. 5/5 KB Snatch
3b. 5/5 KB Press
3c. 10 Goblet Squat
3d. 10 Goblet Lunges
3e. 10 1 Arm Rows
3f. 20 KB Swings
100 Sledge Strikes
Categories
2010-12-05 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
8:30 a.m.
Jingle Bell Run/Walk for Arthritis
It’s not too late to register or donate. Visit the CrossFit Montgomery Fundraising Page. On-site registration is available starting at 7:00 a.m. We will have a group walking the 5K if you want to join the walkers.
As of 3:00 p.m. Friday, we have raised $461.00 for the Arthritis Foundation! A big thanks to all those who have donated.
We have 9 registered under CFMGM and 7 who have registered on other teams. Jennie has raised an additional $61, so she will be doing a total of 61 burpees and handstand push ups. David has raised an additional $35, so he will be doing a total of 35 muscle-ups and handstand pushups. Cody has raised an additional $25, so he will be doing a total of 25 muscle-ups and burpees. You have until midnight on Friday night to donate to trainers Jennie, David, and Cody’s pages to add reps to their totals.
Team CrossFit Montgomery will meet in the Huntingdon College Student Center (formerly known as Delchamps) as early as 7:45 a.m. Goody bags with t-shirts, bells, and race numbers will be available for pick-up from Team Captain Jennie at The Boneyard Friday night. Goody bags will be available at this time for those who are unable to retrieve them Friday night. There will be door prizes and a costume contest after the race.
10:30 a.m. – Noon
Open Gym & Foundations
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.