“Roy”
Five Rounds for Time:
– 15 Deadlifts (225#)
– 20 Box Jumps (24″)
– 25 Pullups
Author: CrossFitMGM
“Angie”
For time:
– 100 Pullups
– 100 Pushups
– 100 Situps
– 100 Squats
Categories
2010-08-02 UGS
Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps
Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster
Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide
50 Weighted Situps
Lower Body Max Effort
1. 3RM Sumo Deadlift
2. 3 x 5 Good Morning
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises
Categories
2010-08-01 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.
Weekly announcements are posted on Sunday. We email these announcements to those on our mailing list. If you want to receive these announcements and other updates, please email us at [email protected]. We also provide updates on Facebook and Twitter throughout the week.
Weekly Announcements
– We completed the affiliation process with CrossFit Inc. in July and changed our name from 41Fitness to CrossFit Montgomery. We are excited about joining the CrossFit community of 1,700+ affliates worldwide and look forward to spreading the CrossFit movement. We have been celebrating by doing CrossFit Inc., A.K.A “CrossFit HQ” WODs posted on CrossFit.com.
– Trainers David, Jennie, and Cody are competing at the Faction Games 2010 this weekend in Memphis. Member Kelly and friends Christina and Scott are participating in the 5K Trail Run/Obstacle Course Saturday morning. This race will be the same track used by the Faction Games athletes in their third event that day. The Boneyard will be closed for Friday evening classes, Saturday open gym, and Monday morning classes. We will have WODs posted on our Web site on these days. The WODs will be workouts that you can do at home.
– CrossFit Montgomery is hosting 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. You can show your support in three ways. For more information, visit our Fight Gone Bad 5 page.
– 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.
Categories
2010-07-31 Open Gym
Saturday Instruction: How to Sweat 😉
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.
Lower Body Dynamic Effort
1. 10 x 2 Box Squat
2. 3 x 5 Split Squats
3. 5 x 10 Hip Extension
Part A. Three Rounds – 7 Minute Limit:
– 30 Push-ups, release hands from floor at the bottom
– 12 Mountain Climber
– 21 Overhead Squat (95#/65#)
– 12 Mountain Climber
Rest 30 seconds.
Part B. Three Rounds – 7 Minute Limit:
– 30 Toes to bar
– 21 Ground to Overhead (95#/65#)
Rest 30 seconds.
Part C. Three Rounds – 12 Minute Limit:
– 5 GI Janes
– 3 Rope Climb
Categories
2010-07-30 UGS
Five Rounds
1a. 5 Sumo Deadlifts
Four Rounds
2a. 15 Goblet Squats
2b. Max Ring Dips
Four Rounds
3a. 10 Glute Ham Raises
3b. Max Pullups
4. 50 Knees to Elbows
Upper Body Dynamic Effort
1. 8 x 3 Pullup
2. 5 x 3 KB Press
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar