Category: CrossFit

2014-08-02

Join us at 9 a.m. on Saturday, August 2 as we honor the heroes killed in action August 6, 2011 by completing the “31Heroes” WOD. Join our team and/or donate to the cause (funds for programs that provide support to families of all fallen military heroes—past, present, and future). You do not have to register to participate. If you do not register, we are asking that you donate $15 or any amount you can.

Try to pick a partner who has similar abilities as you. We will have 6 or 7 pairs WOD’ing at one time. We will have 2 or more heats depending on how many people come. We will be running rain or shine.

Thanks to everyone who has registered and/or donated to this cause!

“31Heroes”
AMRAP 31 Min.

8 Thrusters (155#/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30″/24″)

As always, we will scaled and modify the movements where necessary. This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score = Total # of reps.

RSVP on Facebook and check back often as we will provide more updates as we get closer to the event.

Community CrossFit Events Workouts

31HEROES WOD & FUNDRAISER

Post author By CrossFitMGM
Post date July 28, 2014
No Comments on 31HEROES WOD & FUNDRAISER

Thanks to everyone who has registered and/or donated to this cause!

“31Heroes”
AMRAP 31 Min.

8 Thrusters (155#/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30″/24″)

RSVP on Facebook and check back often as we will provide more updates as we get closer to the event.

CrossFit Workouts

2014-06-03

Announcement
We are implementing Wodify for workout tracking and membership management. Wodify will replace our current payment system. Please be prepared to provide a credit card (Visa, Mastercard, American Express) or bank account for membership payments. We will be setting up your Wodify accounts this week. We apologize for the inconvenience, but cannot wait to fully implement Wodify at CrossFit Montgomery.

CrossFit WOD

Warm-up
3 x: Warmup #2
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings

Skill
Handstand hold practice for 5 to 10 minutes.

Weightlifting
Six Rounds w/ 2:00 Rest
A1.: Clean Grip Deadlift (3,3,2,2,1,1)
Clean grip deadlift with pronated grip and performed as you would a first pull on a clean.
A2.: Handstand Push-ups (6 x 3)

Finisher
Metcon (Time)
Four Rounds w/ 1:00 Rest
– 15 Hollow Rocks
– :30 Handstand Hold
– 15 HR Pushups
– 30 Double Unders